Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground. Repeat.

IF YOU HAVE A PARTNER TO WORK WITH:
A spotter can go behind the participant and throw the persons legs down to create more resistance. Turning the exercise into a Throwdown.

TARGET MUSCLES:
Lower Abdominals

OPTION 1

Chicken Breast (4 oz)

Broccoli (1 cup steamed or boiled)

Salad (1 cup mixed greens)

OPTION 2

Chicken Salad (3 oz)

Dressing (2 tbl spoons of a lite dressing)

Fruit of Choice (1)

OPTION 3

Grilled Chicken (4 oz)

Vegetables ( 1 cup  lightly sautéed)

Wheat Tortilla Wrap (make a chicken wrap)

OPTION 4

Grilled Salmon (3-4 oz)

Spinach (1 cup lightly sauteed)

Sweet Potato (1 small mashed)

OPTION 5

Grilled Cod (4 oz)

Brown Riced (1 cup Boiled)

Sauteed Vegetables (1 cup)

OPTION 6

Roast Turkey(3 oz)

Green Beans (1/2 cup)

Butternut Squash (1/2 cup)

OPTION 1

Scrambled Egg Whites (3 to 4 Eggs)
Aspargus (3 sticks) & Bell Peppers (1/2 cup)
Grapefruit (1/2)

OPTION 2

Blueberry & Banana Smoothie
1 scoop of Whey protein powder, ½ cup Almond Milk, ¼ cup blue berries 1 small banana and ice (option would be to freeze fruit and use no or little ice)
Steel Cut Oatmeal

OPTION 3

(1/2 cup) w/ water, once cooked add almond slivers, coco nibs, goji berries, blueberries, stevia, strwaberries, banana slices, flax seeds, apple chunks, cinnamon, 1/2 scoop whey protein powder  .. the list could go on – get creative – mix and match and find what works for you, and this way you dont get bored of the same thing everyday.

OPTION 4

Scrambled Eggs (3-4 whites)
Grilled Ham slice  or Turkey Sausage
Fresh Seasonal Fruit (1 cup)

OPTION 5

Plain Omelet with Chicken/Turkey Sausage
Steamed Spinach (2 cups)
Apple (1)

OPTION 6

Cottage Cheese (1 cup)
Plain Yoghurt (1 cup)
Banana (1 small)