The importance of abdominal training is paramount for good looks, and also for good health and posture. Along with the low back muscles (spinal erectors), these are crucial to keeping the spine well supported throughout our daily lives. In fact, some of the strongest back muscles you have are the abdominals!! This core exercise is a very effective one for the upper as well as the lower abs specifically and the overall abdominals in general and is called:  JackKnives.

You may use a flat bench or the floor for this exercise. Both are effective and both are a bit tricky at first because of the balance required to execute the move. If on the floor, put your hands just under your hips. Keep your feet and knees together, knees slightly bent and tuck your chin. Simultaneously, roll the shoulders downward and bring the knees inward as you contract the abs. Return to the starting position by releasing the contraction slowly. Keep the chin tucked throughout the entire set. (Not illustrated)

If using the flat bench, sit on one side of the bench grasping the edge with both hands. Lean back slightly as you lift the legs off of the floor. Your body should be straight, but on an angle for balance. The knees are slightly bent. Exhale, contract the abs as you move the knees toward the chest in a crunching fashion. Inhale and keep the balance as you return your legs to the starting position. (This is one of my favorite moves).

Sets: Work up to three sets of 25 reps. Nice move. Great burn!  Eventually, you can do as many sets and reps as you desire.  You can even work up to doing this by time. (e.g. one continuous minute)

Our model, Annie, an event production manager, grew up to be a competitive gymnast, followed by a career in aerobics and dance. She has repeatedly returned to the gym for strength training and toning to supplement her love of a wide variety of sports including volleyball, skiing, rollerblading and body surfing.

She also believes in wise supplementation and has been using ...Alphaflex... which handles both muscle and joint aches and pains allowing her to work through training sessions with less pain and discomfort.