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ABDOMINAL HOME PROGRAM
by Franco Carlotto, Pictures by Hans Hadorn & INFORM Magazine

Abs are one of the most important muscles of your body. Keeping them in shape  has many advantages, both health wise and optically. Strong abs help to stabilize your mid section and by doing so can prevent any lower back problems or pain. I suggest to work on your abs several times weekly. I work mine 3 times a week.  There are dozens of great exercises you can do for them, both, at the gym and at home. In this article I am introducing you to the two major movements which you can work your abs with: leg raises and crunches. Your abs are one muscle and always flex that way, however, you can concentrate more on your lower abs through all the exercises you move your legs - and more on your upper abs through all exercises you crunch your chest against your midsection. 
Work with lower repetitions, hard flexes and super slow movements as well as with higher and faster movements once in a while.Depending on your fitness, try to do at least 10 repetitions (work your way up until you can do it!) or even up to 50 or more each set. 2-3 sets of each exercise are usually enough if you work with perfect form and concentrate on your abs intentionally and make them burn. Like with all shaping exercises quality is key. Take rests between sets for about 30-60 seconds, but not more. That way the following program can be done in only 10-20 minutes but makes a big difference for your midsection if performed frequently. Enjoy your abs - both working them out and looking at them after when they are in great shape!

Here we go with the execises:

 

The crunch is the original and most common abdominal movement. Lie down and put your knees in an about 90° angle. Now just lift your shoulders up and back down. Imagine you move your chest as close as possible towards your midsection. Always breath - exhale while going up and flexing - inhale while going back down.  
Leg raises as showed work more on your lower abs, however your whole abs are going to flex. Put your arms on the floor as showed and lift your butt and legs upwards and a little bit towards your upper body. Exhale while going up - exhale while going down.

This is the original crunch we all know from the Rocky movies. Beginners are better off with putting the hands on the chest, but pretty soon you will be strong enough to try it like that. Make sure not to pull with your hands what would only put pressure on your neck! Same rules like with the hands on chest crunches. Put your legs against a wall, on a chair or keep them in the air like showed - whatever you prefer. Do not forget to flex your muscles hard for a moment, especially  when you go for slower and lower reps.
In order to work a little on your side abs as well try this exercise. You are still going to flex your middle abs, but will include the sides as well. Put your feet on a chair and lift your head and one shoulder while leading your hands sideways along the opposite leg. Take a close look on the picture and you cannot go wrong. Make sure to work both your sides equally right after each other.