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Step 1
0:01 – 2:00 – Perform well-done basic curls for two minutes: Lie on your back with knees bent. Place your fingertips at your ears and use your stomach muscles to lift your head and chest about five or six inches. Slowly lower back down.
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Step 2
2:01 – 2:30 – Rest for 30 seconds.
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Step 3
2:31 – 4:30 – Do accurate cross-curls for two minutes: Begin in basic curl position. Contract stomach muscles and lift to the right as you bring your right elbow to your left knee. Switch and bring left elbow to right knee.
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Step 4
4:31 – 5:00 – Rest for 30 seconds.
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Step 5
5:01 – 7:00 – "Bicycle" for two minutes: Begin in basic curl position but prop your upper body up on your elbows. Straighten your legs and then raise both legs several inches off the floor. Pull your right leg in to your body, then extend it as you pull in your left leg. Continue this "bicycling" motion.
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Step 6
7:01 – 7:30 – Rest for 30 seconds.
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Step 7
7:31 – 9:30 – "Climb the rope" for two minutes: Begin in basic curl position. Raise your legs straight up into the air while keeping your upper body flat on the floor. Using your abdominals to lift your upper back off the floor, use your hands and arms to pretend you are climbing a rope. Grasp the "rope" with your right hand as you bring your right side off the floor; then switch and use your left hand.
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Step 8
9:31 – 10:00 – Stretch the abdominal muscles: Lie on your stomach with hands at about shoulder-height. Slowly lift your upper body off the floor and stretch your abdominals.
