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Beginners may start with 10 to 15 repetitions. As you become stronger, you may perform more repetitions, or hold each contraction for five seconds, or longer.

This can get really tough! Since your stomach muscles are comprised of different sections, you can work each separately.

For the basic crunch, which works the upper portion of the abs

o  Lie on your back, with knees bent and feet flat on the floor.

o  Beginners - cross arms over chest; others - rest hands behind the head. In either arm position, place your chin at a fist’s distance from your chest.

o  Raise your chest and shoulders several inches from the ground, keeping your feet and lower back flat on the floor. Exhale as you come up, inhale as you lower back down.

o  Be certain to keep your movements slow and controlled, feeling the contraction in your midsection only. Fast jerky movements don’t work the muscle properly.

For the obliques (the muscles on either side of the center of your belly)

o  Start in the basic crunch position.

o  With hands placed lightly behind your head, raise your chest and shoulders, twisting your torso so that one shoulder moves towards the opposite knee.

o  Lower and repeat with the other shoulder, alternating back and forth.

For the lower abs (the section below your navel)

o  Begin in the basic crunch position.

o  Bring your knees up toward your chest in a 90Â. angle (forming an “L”).

o  Using only your abdominal muscles, not your hips or legs, move your knees slightly toward your chest as you exhale.

o  Return to the beginning position.

o  Repeat.

o  This is a very small movement - do not bring your knees up to your face.

If you’re properly working your abs, but are disappointed with the results, remember that strength training a specific muscle group does not reduce the fat over that area.

Cardiovascular exercise and proper diet can help reduce body fat. Regrettably, we’ve no control where fat loss (or fat storage) occurs.

Some people are predisposed to carry a little extra padding in their midsection. Others, because of the way their internal organs are situated, appear to have a bit of a “tummy.”

Do not focus too hard on one area. Instead, engage in a variety of exercises and strive for overall fitness.

Spinning (it is a registered trademark name when referred to as the exercise) is generically known as indoor, stationary cycling.

Originated by Johnny G. (for Jonathan Goldberg, the Spinning guru) in 1987, these high intensity classes have sprung up all over the U.S.. Although fitness center are calling these classes by various other names, most offer similar workouts.

An instructor leads the generally 45 to 60 minute class, generally to some sort of exciting music. Participants ride on specially designed stationary bikes and are able to control their own resistance, or level of difficulty.

Some instructors take the class on an imaginary ride, describing changing scenery, like mountains or flat roads. Other leaders encourage the class through various cycling techniques.

Often the music inspires participants to work towards a high level of fitness.

These classes can be very challenging. A good instructor should be able to help beginners adapt the exercises to suit their ability.

Since these bicycles are much different than outdoor ones, it takes a few classes to get the feel of them.

Some valuable suggestions when trying an indoor cycling class include

o  Arrive early for your first class. When it is your first time, tell the instructor and have him or her help you set up the bicycle. You need to properly adjust the seat and handlebar heights, as well as the distance between the seat and handlebars.

o  Ask the instructor to review proper form. Avoid leaning on the handlebars - it puts too much pressure on your shoulders and wrists.

o  Bring a full bottle of cold water with you, along with a towel - you will sweat a lot!

o  Go at your own pace - don’t try to “compete” with others. Even when the instructor acts like a drill sergeant, take it easy until you’re comfortable with the techniques involved. You’ll undoubtedly be sore after the first few classes.

o  Wear bicycle shorts or some sort of long shorts or knee-length leggings.

o  Have fun and enjoy, but do not overdo it - overuse training injuries can occur with this activity, as with any other form of exercise.