his training segment focuses on working the problem area of the abdominals. Millions of people suffer from back pain, which can result from not having strong abdominal muscles. Having strong abdominal muscles (abs) can also help to maintain good body posture - by keeping the upper torso more erect, the abdominals carry the weight of the upper torso more effectively. These exercises do not require any equipment, so you can do this program at home, or when you are traveling.

Starting on your back:

1) Lie on your back, keeping your back flat against the floor, buttocks tucked under, both legs equally bent, and your feet flat on the floor. Clasp your hands behind your neck to ensure that you are supporting your head. Lift your upper body slowly towards the ceiling (so that your head is an inch or two off the ground), and hold it there for 10 seconds. Then lower back down. Exhale as you come up, inhale on the way down. This is a small, controlled movement and you should feel the tightening in your abs. Remember not to lift your head with your hands, you want your abs not your neck pulling up the weight of your head (which weighs at least 10 lbs.). The idea is that your abs are doing the work, and your hands are supporting your head, not pulling it up.

2) Lie on your back with hands behind a slightly raised head. Bend your left leg so that your left foot is flat on the floor. Extend your right leg and raise it until it is perpendicular to the body. Pause, then lower your legs to starting position. Perform 12 repetitions slowly with each leg.

3) Lie on your back, with your hands under the buttocks, and your legs extended out together a few inches off the floor. Proceed to bend the knees, pulling them into the chest. Pause, then extend back to starting position. Perform 12 repetitions slowly with each leg.

If you follow this program three times per week you will see results. Your abs will be sleeker and more importantly, they will be stronger.

Please consult your physician before you begin this, or any, exercise program. [Responsibilities]