These routines should be carried out every day or every second day for the best results.

We strongly recommend you use an exercise mat or a folded towel to prevent damaging your coccyx.

Start at what ever level you think you can manage and work your way up by increasing reps by 5 every week or advancing onto the next routine when you feel comfortable.

Females can do the same routines just half all the reps

Beginners Routine:

Normal sit ups: 4 sets of 10-15 reps

Twisted sit ups: 2 sets of 10 reps

Side bends: 3 sets of 20 reps

Crunches: 2 sets of 5-7 reps

Carry out once a day, if to hard start with 2 of the exercises and develop it to the full routine.

Intermediate Routine:

Normal sit ups: 1 set of 30-40 reps

Crunches: 4 sets of 20-30 reps

Twisted sit ups: 2 sets of 20-30 reps

Led raises: 3 sets of 20 reps

Carry out once a day

Advanced Routine:

Normal sit ups: 1 set of 50+ reps

Crunches: 2 sets of 40+ reps

Sit up with leg raise: 4 sets 15+ reps

Advanced rotation crunch: 3 sets of 12+ reps

Lower stomach vertical leg raises: 2 sets 15+

Carry out once a day