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This is a very demanding exercise and isolates the abdominals... so you should not be able to perform many repetitions.

:: AT #2 :: V-Ups (MRPS 10)

Lie on your back with legs straight and a few inches off the floor and your arms by your sides.

Exhale and tighten your abdominals while raising your legs up about 45 degrees and reaching toward your toes with your arms.

You should be balancing on your butt at this point.

Do this in a controlled motion without swinging legs or jerking the upper body.

Slowly return to starting position.

Works the abdominals.

:: AT #3 :: V-Twists (MRPS 10)

Lie on your back with your knees bent 90 degrees and your feet off the floor and your arms folded across your chest.

With a slow and controlled movement straighten your legs away from you and to the right until they reach a 45 degree angle to the floor... simultaneously contract your abdominals and raise your torso to the left as you extend your arms.

Slowly return to the starting position and repeat to the opposite side.

Do this exercise in slow and controlled motions... exhaling on the way up and inhaling on the way down. Avoid jerky motions.

:: AT #4 :: Candlestick (MRPS 10)

Lie on your back with your legs straight and your arms at your sides.

Using your arms for balance, press your lower back to the floor and lift your legs about 6 inches... Your body should be ridged.

Roll your knees toward your chest and extend your legs straight toward the ceiling.

Hold for 1 second, return your knees to chest and straighten legs to 6 inch position.

Every movement is controlled... do not swing your legs or use jerky movements.

Repeat.

Important: the weight of your body should be on the shoulder-blades and not the neck.

Works the abdominals and hip flexors.

:: AT #5 :: Hollow Rock (MRPS 2 Minutes)

Lie on your back with your legs straight and your arms outstretched over your head.

Bow your lower back... simultaneously raising you legs and arms about 1 foot off the ground.

You body should be in a "hollow" or "bowed" position.

Mastering the right position is extremely difficult in the beginning... you want your entire back to be rounded from shoulders all the way to the butt.

Maintaining your body this position as ridged as possible, rock back and forth.

Do this for blocks of time ranging from 15 seconds to 2 minutes.

Works the lower abdominal muscles.

:: AT #6 :: Arch Rocks (MRPS 2 Minutes)

Begin by lying face down on the ground with legs and straight and arms straight over your head.

Lift your arms and legs off the ground at the same time, making your body a ridged bow.

Rock back and forth on your stomach as you maintain your body tight.

Do this for blocks of time ranging from 15 seconds to 2 minutes.

:: AT #7 :: Flying Acuaman (MRPS 2 Minutes)

Perform a BT #12 Plank with arms straight as in the up position of a push up.

Lift one arm and the opposite leg.

Keep the tension tight in your core to aid with your balance.

Hold for time.

:: AT #8 :: Star Plank (MRPS 20 Minutes)

Perform a BT #14 Side Plank with the arm extended.

When stable...

raise your upper leg and hold in a star position.

Repeat on the opposite side.

:: AT #9 :: Side Plank Twist (MRPS 10)

Begin in the up position of a straight armed BT #14 Side Plank.

Sweep the top arm down towards the floor and twist the body.

Keep the rest of the body in place.

Tighten the abdominals and hold

the down position for 2 seconds before returning to the starting position.

Repeat on the opposite side.

:: AT #10 :: L-Sit (MRPS 2 Minutes)

Position yourself between two parallel bars or sturdy chairs.

Straighten your arms to raise your body from the floor and bend at the hip to bring your legs straight out in front of you.

Hold for blocks of 15 seconds or hold for 2 minutes.

This is an extremely hard core exercise...

but very important.

Working from the raised position allows you to build up your time while allowing your legs to drop slightly.

The ultimate goals is to perform the L-Sit from the floor, where there is very little margin for error.

:: AT #11 :: The Human "X" (MRPS 2 Minutes)

Lie on the floor face down and your arms and legs extended to form an “X”.

Raise up on your hands and feet so that your body raises from the floor about 6 inches.

Keep your back straight and your body ridged.

Contract your core muscles and breath shallowly to hold the position.

:: AT #12 :: Headstand Leg Raise (MRPS 10)

Place a folded towel or pillow on the floor in front of a wall for cushioning.

Squat down and place your head on the cushion and your hands on the floor...

your head and hands should form a triangle.

Place your knees on your elbows and slowly lift your feet off the ground.

Keep your legs straight so they are parallel to the ground.

Exhale as you raise your legs to the extended position.

Make sure you do this in a controlled movement and your legs are straight.

Think of it as "blowing" your legs up.

Hold for 1 second at the top and then inhale as you lower your legs.

:: AT #13 :: Knees to Elbows (MRPS 5)

Start from a hanging position with arms straight.

Tighten your abdominals and bring your knees up toward your chest... then tilt your hips upward and raise your knees to your elbows.

This exercise is done in a slow, controlled movement... no swinging or jerking.

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