Twist Your Side Abdominals!

Today's new exercise is the Sit-up and Twist� which targets your side abdominals. The primary function of this muscle is to bend the spine to the same side and to rotate the torso to the opposite side. While you are doing the Sit-up and Twist, visualize yourself whittling away at the waist. It will help improve your technique and see faster results.

Begin by lying on the floor on your back, with your knees up. If necessary, press your lower back into the floor, so that your spine is in a neutral position. Cup your ears with your hands and place your right ankle over your left upper knee.

While you keep your lower body as still as possible, take your left shoulder towards the right knee. Keep your chin off your chest and breathe out as you lift up. Hold for a split second at the top of the move (make sure that both of your hips remain firmly on the ground) and then return slowly to the starting position. Repeat immediately. Start doing 10 repetitions on each side and then slowly progress to 20 repetitions on each side.

If you are up to the challenge, you can perform the Back Extension which is an advanced ab workout. With no help from the forearms, the lower back has to do all the work this time.

Begin by lying on your front and placing your hands in the small part of your back.

Keep your bottom and thighs relaxed. Point your nose and chest towards the ground at all times. After which, lift your chest off the ground. Return slowly to the floor and repeat immediately. Start doing 10 repetitions for this ab workout and then slowly progress to 15 repetitions.

Lastly, the Back Extension is a small movement. To begin with, you may only be able to lift a couple of inches. Don't worry, this is perfectly normal. As your back strengthens, you will find it easier to lift higher. Keep the move slow and don't force it. Concentrate on keeping your bottom and legs relaxed. Let your lower back do the work instead.