Up, Up, Down, Down
This exercise takes the six-pack abs (rectus abdominus) through three types of muscle contraction: isolation during the pause, concentric as you sit up, and eccentric as you lower back down. It’s an incredible way to tone, tighten, and strengthen your core.
Lie on your back with your legs bent and feet flat on the floor. Extend your arms by your sides.
Exhale and lift your chest up so just your shoulder blades are off the floor. Focus on engaging the top two upper abdominal muscles. Pause.
Continue to exhale and lift up further, pulling the belly button to the spine and mentally engaging the remaining abdominals. Reach your fingertips just past your knees. Pause.
Inhale as you slowly begin to curl back down. Pause with the shoulder blades just lifted off the floor.
Lower your body completely, returning to the starting position. Repeat with control, exaggerating the pauses.
Trainer tip
Remember that this is not a sit-up. Move slowly and exaggerate the pauses.