To see and read how these
customized program have worked for others,
worked: Upper and Middle Abdominals
Lie flat on your back with your
knees bent and your feet together flat on the floor and about 10-15 inches from
Your hands should either be crossed
on your chest, by your side, or cupped behind your ears.
Without moving your lower body,
curl your upper torso up and in toward your knees, until your shoulder blades
are as high off the ground as you can get them. Only your shoulder blades
should lift--not your lower back.
As you come to the highest point
tighten and flex your abdominals for a brief second.
Slowly lower yourself back to the
Don't jerk yourself up to achieve
the exercise. Slowly bring yourself up using your abdominals only.
Don't let your lower back raise off
the floor. Go as far up as you feel your abdominals become tight and hold for a
Don't move quickly. You must do
this exercise very slowly and resist on the way back.
I'm Rich Dafter - full time dad, life-long runner, Team
Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been
able to raise my kids working from home by helping people get healthier, fitter
and have better quality of life with free coaching.