Must do exercise #4

Must do #4

BICYCLE ABS

The bicycle Abs are up there on the top of the list for overall best abdominal exercises.

How to Do It

Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.
Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, (to make this easier  you tap your feet to the floor instead of extending your leg straight out) otherwise stretch them out to the same imaginary dot on the op wall.
 
Keep going till muscle fatigue.(making sure you have good form as soon as soon as you don't stop, you are better off stopping for a rest and go again)

Goal:  first up lets do to the following:

Two sets of 20-30 repetitions