More Abdominal Exercises

These are advanced abdominal exercises to be done after doing each of the prior abdominal exercise programs for three months each, or if you are an advanced exerciser of more than two years working out your abdominal muscles at least two times a week.

1. Sit on a mat with your left knee bent and left foot flat on the mat. Place your right ankle over your left knee and your hands behind your head. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a left oblique workout. Repeat this for four sets of ten repetitions. Then do the same while changing position: Bend your right knee with your right foot flat on the mat. Place your left ankle over your right knee. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a right oblique workout. Repeat this for four sets of ten repetitions.

2. The "Rotator" - Sit on a mat and bend your knees. Imagine a pole from your belly button to the ceiling. You will rotate about a foot around this pole with your hands behind your head. Rest your head on your hands and keep your back straight. Move from the back position right and forward, left and back to the first position. You can go left for variety. Do this for five sets of ten repetitions.

3. Use a medicine ball of ten pounds or less — whatever you can handle and that gives you workout. Sit on a mat with knees bent. Hold the medicine ball with your arms straight over your head. Do regular abdominal crunches while holding your arms straight above your head as you complete the move. Do this for five sets of ten repetitions.

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