Here's the rest ab workout that I posted the other week, where I mentioned that it was only a third. Warning! This will definitely work your abs if you do the entire thing. Or, you can break it down and do the part that you feel you want to do. Shawn

Intermediate:

--Reverse crunch: 20 reps
--"L" Hip raises: 10 reps Lying down, legs straight up in the air, 90 degrees to the ground. Use the abs to lift your hips up off the ground.
--Inboard/Outboard leg raises: 10 reps to each Start off lying on the ground legs 6" above the ground. Pull your legs up and then as they are coming down spread your legs apart and then pull them together at the bottom. 10 reps this way. When done with this, bring legs up while spreading them. Then your legs come together at the top, and lower them down. At the highest point, your legs should be 45 degrees to the ground.
--Leg raises: 20 reps

**Stretch** Lying flat on ground, place hands out over head and stretch out.

--Oblique crunches: 15 reps on left
--Oblique "V" crunch: 15 reps on left Similar to oblique crunch, but at same time pull both legs up to form a "V" at the top.
--Oblique crunches: 15 reps on right
--Oblique "V" crunches: 15 reps on right
--Cross legged crunch: 15 reps Lying on the ground, cross your right leg so the right ankle is to the left knee and if possible hold feet off the ground. Pull yourself up so the left elbow meets the right knee. Do not pull your legs to meet the elbow. After 15 on left, do same for right.

**Stretch** Lying flat on ground, place hands out over head and stretch out.

--Crunch: 20 reps
--Alternating "L" crunch: 10 reps, 4 count exercise Brings legs straight up in the air, 90 degrees to the ground. Pull yourself up with the abs, and reach across with your right arm to the left side. Down, then pull yourself up and reach across with left arm to right side. One rep. Repeat 10 times.
--"L" Crunch: 10 reps Same as above, but only going straight up and down.
--Bicycle crunch: 10 reps, 4 count exercise Lay flat on ground, pull right leg to body while pulling upper body up. Lay down, then pull left leg up to body while pulling upper body up. Down. One rep.

**Stretch** Lying flat on ground, place hands out over head and stretch out.

Advanced:
--Hanging leg raises: 10 reps
--Hanging knee raises: 10 reps
--Side stretch, alternating to each side for 10 reps
--Hanging leg raises: 10 reps
--hanging knee raises: 10 reps
--Side stretch, alternating to each side for 10 reps
--Hanging leg raises: 10 reps
--Hanging knee raises: 10 reps
--Lying flutter kicks: 60 reps

**Stretch** Lying flat on ground, place hands out over head and stretch out.

--1 leg "L" crunch: 15 reps each side 1 leg straight up in the air, other slightly bent. Pull up and across with opposite arm as leg in air. Repeat for other side.
--Oblique crunch: 15 reps left side
--Oblique "V" crunch: 15 reps left side
--Oblique crunch: 15 reps right side
--Oblique "V" crunch: 15 reps right side
--Super Crunch: 10 reps, 6 count exercise (see above for descript)

**Stretch** Lying flat on ground, place hands out over head and stretch out.

--Seated leg crunch: 20 reps
--Alternating "L" Crunch: 10 reps, 4 count exercise
--"L" crunch: 10 reps
--"V" crunch: 15 reps - Bring legs and torso together to make a "V"

**Stretch** Lying flat on ground, place hands out over head and stretch out.

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