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Smoothies for Athletes Part 5

1 apple, cored, peeled, and sliced
1 lemon, peeled and seeded
1/2 cups filtered water
1/2 cups ice
1 (2‐inch) piece fresh gingerroot, peeled and crushed
This is a good smoothie for a queasy tummy. Drink it slowly. Blend all ingredients until smooth.
1 ripe, medium‐size peach
2 teaspoons lemon juice
2 teaspoons honey
1/2 cups yogurt
2 tablespoons granola or buckwheat crunchies
Blend the first four ingredients. Sprinkle granola or buckwheat on top.
2 cups 100% grape juice from concord grapes (bottled or frozen reconstituted)
2 tablespoons lemon juice
1 cup frozen dark sweet pitted cherries
1/2 teaspoons cinnamon
1/2 cups plain nonfat yogurt
Process all in blender until smooth. Pour over crushed ice.
1 large grapefruit, peeled and sectioned
1 8ounces container vanilla, orange or apricot‐flavored low fat yogurt
2 teaspoons sugar
4 ice cubes
fresh mint for garnish (optional)
In blender container, place grapefruit sections, yogurt, and sugar. Cover and blend on medium speed. While machine is running, add ice cubes one at a time through hole in cover, cover and blend for 45 to 60 seconds at high speed until frothy. If desired, to remove pulp, pour through strainer to serve. Garnish with fresh mint if desired.
1 frozen banana
1 cup of frozen strawberries
1 cup peach sorbet
1 can guava nectar
Blend until smooth.
1 cup soy milk
1/2 cups pineapple juice
1 tablespoon maple syrup
2 tablespoons nonfat dry milk
Ice cubes
1 tablespoon coconut milk
Put all ingredients into blender. Blend until smoothie consistency is reached!
2 cups orange juice
2 cups lemon juice
2 cups grenadine syrup
3 quarts ginger ale
1 pint of quartered strawberries or sliced fruit in season
Mix juices and syrup. Pour over block of ice to chill. Just before serving, add ginger ale and fruit.
1 cup frozen raspberries
1 cup cold skim milk
1 cup plain low fat yogurt
2 tablespoons honey
1 banana
1/4 teaspoons vanilla
6‐8 crushed ice cubes
Place berries and 1/2 cups milk in blender. Blend on high for one minute until smooth. Add remaining milk, yogurt, honey, banana and vanilla. Beat for another minute. Add crushed ice cubes. Blend slowly until smooth.
2 cups scooped‐out honeydew melon
1 teaspoon fresh lemon juice
1 1/2 cups vanilla frozen yogurt
In a blender purée the melon with the lemon juice and a pinch of salt. Add the frozen yogurt and blend until it is smooth. Makes about 3 cups, serving 2.
2 1/2 cups honeydew melon
2 tablespoons of chopped fresh mint
1 tablespoon fresh lime juice
pinch of salt
1/3 cups of ginger ale or lemon and lime soda
6 ice cubes
Blend until smooth. Serves two. Sinfully delicious.
1 1/4 cups plain low fat yogurt
1 pound ripe peaches, peeled, pitted, sliced
2 tablespoons fresh lemon juice
1/4 cups honey
1/4 teaspoons vanilla extract
Divide 1 cup yogurt among 8 sections of ice cube tray. Freeze until yogurt cubes are solid, at least 4 hours. (can be prepared 1 day ahead, keep frozen. ) puree peaches with lemon juice in processor or blender. Add remaining 1/4 cups yogurt, honey and vanilla. Process until mixture is well blended. Add frozen yogurt cubes and process until mixture is smooth and frothy. Pour into chilled tall glasses and serve. 2 servings.

Smoothies for Athletes Part 4

1 cup apple‐cranberry juice
1/2 cups orange juice
1/2 cups frozen blackberries
1/2 cups kiwis
1/2 cups crushed ice
1/2 teaspoons sugar
1 scoop vanilla ice cream
Place ingredients in a blender and puree until smooth.
1/2 cups chopped dates
1 banana, chopped, (about 1/2 cup)
1/2 cups orange juice
1/2 cups plain nonfat yogurt
1/2 cups crushed ice
Combine dates, banana slices, and orange juice in a blender and puree until dates are finely chopped. Add yogurt and ice, blend until just combined.
2 bananas
1 green apple
1 red apple
10‐12 frozen strawberries
1‐2 cups apple juice
Put all the ingredients in the blender in the order listed and mix on high until fully
1 1/2 cups seeded and chopped watermelon
1 1/2 cups seeded and chopped honeydew melon
Juice of 2 limes
1 cup vanilla low fat yogurt
1 cup ice cubes
Place all ingredients in a blender and blend until smooth. Pour into glasses.
2 bananas
1 orange
1 apple
2 chunks of fresh pineapple
2 kiwis
1/2 cups of frozen blueberries
10‐12 frozen strawberries
1‐2 cups cranberry juice
1 (14‐ounces) can eagle brand sweetened condensed milk (not evaporated milk)
1 (8‐ounces) carton plain yogurt
1 small banana, cut up
1 cup frozen or fresh whole strawberries
1 (8‐ounces) can crushed pineapple packed with juice, chilled
2 tablespoons real lemon juice from concentrate
1 cup ice cubes
Halved fresh strawberries, optional
Chill eagle brand. In blender container, combine eagle brand, yogurt, banana, whole strawberries, pineapple with its juice and real lemon, cover and blend until smooth. With blender running, gradually add ice cubes, blending until smooth. Garnish with halved strawberries if desired. Serve immediately.
1 medium banana or fruit of choice
1/4 cups yogurt or tofu
1 to 2 tablespoons concentrated fruit juice
1/4 teaspoons vanilla
1/3 cups soy milk
1 tablespoon flaxseed oil
1 tablespoon flaxseed meal
Dash cinnamon or mace
Blend all together until creamy smooth.
1 cup low‐fat vanilla yogurt
1 cup sliced peaches, fresh, frozen or canned
1 ripe banana, cut into chunks
1/4 cups wheat germ
1/4 cups orange juice
1 cup ice cubes
Peach or banana slices, opt. 2 teaspoons wheat germ, optional
In blender or food processor, combine yogurt, peaches, banana, wheat germ, 1/4 cups orange juice and ice cubes. Cover and blend about 1 minute, or until smooth. Serve immediately, poured into tall glasses and garnished with peach or banana slices and sprinkled with 2 teaspoons wheat germ.
1/2 cups frozen bananas
1/2 cups frozen peaches
1/2 cups frozen strawberries
2 cups milk
1/4 cups orange juice
2 tablespoons honey
In a blender, combine all the above until smooth. Pour in tall glasses, pop a straw in and enjoy! Wonderful for those hot days in the summertime.
8 ounces canned fruit cocktail, chilled
1 cup milk
1/4 cups nonfat dry milk powder
1/2 teaspoons vanilla
1/2 cups ice cubes
2 dashes ground cinnamon
In a blender container combine undrained fruit cocktail and remaining ingredients. Cover, blend till combined. Add ice cubes, cover and blend till smooth. Sprinkle with additional cinnamon (for garnish) if desired. Serve immediately.
1 medium ripe peach
3/4 cups fresh or frozen strawberries
1/2 banana ‐‐ peeled
2 cups skimmed evaporated milk ‐chilled
4 teaspoons frozen orange juice concentrate
1 teaspoon vanilla
4‐6 ice cubes
Cinnamon ‐‐ optional
Combine everything in blender except ice and cinnamon. With blender running, add ice cubes one at a time. Divide smoothie into 4 chilled glasses and sprinkle with cinnamon.
1/3 20ounces bag frozen strawberries
1 banana
1/2 15ounces can pineapple (including juice), or several slices of fresh pineapple
3 tablespoons low‐fat plain yogurt
2 tablespoons unsalted sunflower seeds
6 ounces orange juice
Blend for about 30 seconds, then serve.

Smoothies for Athletes Part 3


2 cups brewed double strength coffee
1 pint coffee ice cream
6 cups ice
1 1/2 cups milk
Whipped cream, if desired
Cinnamon for garnish
Place coffee, ice cream, ice and milk in blender. Mix until smooth. Top with whipped cream and cinnamon.
3‐4 dates, pitted and soaked 20 minutes
1 cup nut or grain milk
1 frozen banana, cut in chunks
3‐4 tablespoons carob powder
Dash vanilla (optional)
Place dates in a small bowl with just enough water to cover. Let them soak 20 minutes, drain. In blender, combine the dates, nut milk, banana, carob powder and vanilla. Blend until smooth. Drink immediately.
1 cup low‐fat cherry yogurt
1/4 cups cranberry juice
1 cup frozen, pitted cherries
3/4 cups frozen, unsweetened blueberries
Combine the yogurt and cranberry juice in a blender. Add the cherries and berries. Blend until smooth. Makes about 2‐1/2 cups, serves 2.
1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cups apple or apricot juice
2‐3 pitted cherries
1/4 cups raspberries or blackberries
3‐4 ice cubes
Put all ingredients into blender. Blend until smoothie consistency is reached!
1 cup frozen vanilla yogurt
1 cup apple juice
2 cups frozen cherries
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. Add cherries. Put cover on and blend until smooth.
1 frozen banana ‐‐ peeled
6 ounces light (reduced sugar) fat‐free vanilla or cherry frozen yogurt
2 tablespoons Hershey s chocolate syrup
1/2 cups non‐fat milk
Put all ingredients into blender. Blend until smoothie consistency is reached!
4 scoops peppermint ice cream
1 1/2 cups milk
2 drops peppermint extract
1 teaspoon vanilla extract
4 tablespoons bittersweet chocolate syrup
Combine in a blender container and blend until no white shows. Serve immediately.
1/2 cups rice milk
1/2 cups silken tofu
1/3 cups creamy peanut butter
2 fresh bananas, frozen and sliced
2 tablespoons chocolate syrup
6 ice cubes
Combine the rice milk, tofu and peanut butter in a blender. Add the bananas, chocolate syrup and ice cubes. Blend until smooth, about 30 to 40 seconds. Makes 2 servings.
6 1/2 cups ruby red or pink grapefruit juice, divided
2 cups pineapple juice
1 (6 ounces) can frozen orange juice concentrate, thawed and undiluted
2 cups lime‐flavored sparkling mineral water, chilled
Garnish: lime slices
Pour 2 1/2 cups grapefruit juice into ice trays, filling 28 sections, freeze. Combine remaining 4 cups grapefruit juice, pineapple juice, and orange juice concentrate, stir well. Cover and chill at least 3 hours. Stir in mineral water just before serving. Place 3 frozen grapefruit juice cubes in each of 9 glasses, fill each fruit juice mixture. Garnish, if desired. Serve immediately.
1 cup orange segments, chilled
1/2 cups grapefruit segments, chilled
1/2 cups strong‐brewed earl grey tea, chilled
3/4 cups orange sherbet
2 ice cubes, crushed
Combine the orange segments, grapefruit segments, and tea in a blender. Add the sherbet and ice. Blend until smooth.
3/4 cups apple juice
1 cup vanilla yogurt
2 cups mixed frozen berries
2 to 3 tablespoons sweetened powdered cocoa
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. Add berries and cocoa. Put cover on and blend until smooth.
1/4 cups apple juice
1 pinch coconut, grated or. . . 1 tablespoon coconut milk *
1/2 banana
1/4 teaspoons ginger root ‐‐ fresh, peeled, grated
1/2 cups crushed ice ‐‐ or 2 small ice cubes
* can be made from fresh or dried coconut or purchased bottled. Do not use the canned coconut mix for mixed drinks as it is very sweet and different. If using fresh coconut, cut coconut meat into 1ʺ pieces & place equal amounts of coconut & hot water in food processor or blender. Puree at high speed for a couple of minutes, let steep for 30 minutes. Then pour into a strainer set over a bowl. Press on the pulp and squeeze by the handful to extract as milk as possible. Pour the milk through a fine‐mesh strainer. For dried coconut: use 1 cup p unsweetened, dried coconut with 1 1/2 cups hot tap water. Allow to stand for 5 minutes. Puree one minute and proceed as above. Will keep up to three days refrigerated and indefinitely, if frozen. Blend all ingredients in a blender or food processor until smooth.
3 to 4 tablespoons instant coffee powder
1 cup milk (nonfat okay)
1 cup vanilla frozen yogurt
1 cup frozen bananas
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. Add bananas. Put cover on and blend until smooth.
1 cucumber, peeled, seeded and chopped
3 tablespoons mint leaves & mint sprigs ‐‐ finely chopped
1 1/2 cups apple juice or still cider
1 cup lemon sorbet
1 cup ice cubes
Place the cucumber, mint, apple juice or cider, sorbet and ice in a blender, and blend until smooth. Garnish with mint, and serve.

Smoothies for Athletes Part 2

2 bananas
1/2 cups blueberries
1 cup plain yogurt
Peel bananas, slice and place on a cookie sheet. Put in freezer and freeze until solid. Remove from freezer and place in blender. Slice berries and add to blender. Pour in yogurt. Blend until smooth. Pour into glass and serve.
4 medium bananas, peeled and sliced into 1/2 inch pieces
6 tablespoons light brown sugar
1/4 cups hazelnuts
1 cup ice cubes
1/4 cups milk
1/4 cups dark rum or hazelnut liqueur
2 tablespoons chopped hazelnuts, for garnish (optional)
Place the sliced bananas in a sealed plastic bag and put them in the freezer for 1 hour. Place the brown sugar and 1/4 cups hazelnuts in a blender and grind together until fine. Place the frozen bananas, ice cubes, milk, and rum in the blender with the sugar and nut mixture. Blend until smooth. Pour the smoothies into 4 goblets or tall glasses. Garnish with chopped nuts, if desired. Serve immediately.
1 ounce hazelnut liqueur
ounces banana liqueur
ounces vanilla syrup
2 ounces half and half
2 cups of ice
1 teaspoon chopped walnuts
2 ounces whipped cream
Pour liqueurs, syrup, half and half, banana and half of the walnuts into blender. Add ice and blend until smooth. Pour into glass and top with whipped cream. Sprinkle chopped nuts on top.
1 cup milk
1 packet instant oatmeal, regular flavor
1 whole banana, cut in chunks
1 cup orange juice
Combine all ingredients in a blender. Cover and blend on high speed for 1 minute.
3 ounces frozen orange juice concentrate
1/4 teaspoons vanilla
1/2 cups milk
1/2 cups water
1/2 small banana, sliced
5 ice cubes
Combine everything except ice and blend for 15 seconds. Add ice and blend for 2 minutes.
1 medium banana
1 cup pear nectar (Goya brand is very good)
1 tablespoon seedless raspberry jam (use Polaner all‐fruit if possible)
6 ice cubes or. . . 1 cup of ice
Place all ingredients into a blender. Blend on high speed until all of the ice has dissolved and the consistency is smooth, about 2 minutes.
1 cup nonfat milk
1 1/2 cups frozen banana slices
1/2 cups pineapple chunks
5 frozen strawberries
1 1/2 to 2 tablespoons sweetened cocoa powder (to taste)
Pour milk into the blender first. Add cocoa and then fruit. Put cover on and blend until smooth.
1 quarter strawberries, hulled
1 banana, broken into chunks
2 peaches
1 cup orange or peach or mango or apple juice
2 cups ice
In a blender, combine strawberries, banana and peaches. Blend until fruit is pureed. Blend in the juice. Add ice and blend to desired consistency. Pour into glasses and serve.
1/2 cups frozen whole berries (use blackberries, strawberries or raspberries)
1 cup nonfat soy milk
3/4 teaspoons almond extract
1/2 cups silken tofu (about 4 ounces)
2 tablespoons granulated sugar
Combine all ingredients in blender and blend until smooth. Makes 2 smoothies.
1 large banana, peeled, sliced and frozen
3/4 cups frozen or fresh strawberries, raspberries or blueberries
3/4 cups low‐ or non‐fat vanilla frozen yogurt
1 12ounces can or bottle of regular or diet ginger ale, chilled
Place all the ingredients in a blender or food processor. Cover and blend at highest speed until smooth. Note: if you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries. Otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.
2 scoops raspberry sherbet
4 strawberries
15 blueberries
5 blackberries
16 ounces orange juice (or juice of your choice)
Put all ingredients in a blender, juice last, then blend until smooth. To add thickness try adding more sherbet or ice to the smoothie. Pour into a tall glass to serve.
2 cups fresh or slightly thawed frozen blueberries
1 (8‐ounces) container low fat vanilla yogurt
1 (6‐ounces) cups milk
1 (12‐ounces) can pineapple juice
3 tablespoons honey
12 to 16 ice cubes
Place all ingredients, except the ice cubes, into container of electric blender and blend on high until smooth. With blender running, add 2 to 3 ice cubes at a time through the center opening in the lid until all ice cubes have been added. Blend until smooth. Serve immediately. Makes 4 servings.
3 small ice cubes
2 apricots (sliced and pitted)
1/2 papaya (frozen in chunks)
1/2 mango (frozen in chunks)
1/2 cups carrot juice
1 tablespoon honey
Add ingredients (except for honey) to blender in the order listed, then blend on high speed for 30 seconds. Add honey and blend a few seconds more. Serve in a frosted glass. Option: add orange juice for a thinner consistency.
1/4 cups blueberries
1/4 cups blackberries
1 banana
1/2 cups apple juice
1/3 cups raspberry sorbet
Put all ingredients into blender. Blend until smoothie consistency is reached!
3/4 cups apple juice
1/2 cups plain yogurt
1 1/2 cups frozen blackberries
1 banana
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. All fruit goes into blender at one time. Put cover on and blend until smooth.
1/2 bag of frozen blueberries
2 tablespoons blueberry preserves
7 or 8 ice cubes
1 1/2 cups of soymilk
1 banana
This is super easy. Just toss everything into a blender, switch to the highest setting, and let fly until you stop hearing ice cubes crunching and everything is fairly smooth. There are an infinite number of variations on this using different combinations of fruit and jam. You might also consider adding protein powder, ground flax seed, or any other supplement that strikes your fancy. Itʹs best to wait until near the end, and just blend long enough to mix the protein powder of whatever in. You can also substitute apple juice for the soymilk to create a tangier concoction.
1 banana, preferably frozen
a handful of blueberries, frozen or fresh
1 cup of milk reduced fat or skim milk (or soy milk)
Combine in a blender or with a hand blender. Enjoy!
1 cup low‐fat blueberry yogurt
3/4 cups low‐fat milk
1 tablespoon maple syrup
1/2 teaspoons cinnamon
2 cups fresh blueberries, frozen
Combine the yogurt, milk, syrup, and cinnamon in a blender. Add the blueberries and blend until smooth.
12 ounces frozen blueberries, unthawed. . . Or. . . 2 1/2 cups fresh blueberries
8 ounces vanilla low fat yogurt
1/2 cups orange juice
1/2 cups milk
1 teaspoon vanilla extract
Whirl all ingredients together in a blender until smooth. Serve immediately.

Smoothies for Athletes Part 1

2 cups apple sauce
1 cup apple cider
1 cup orange juice
2 tablespoons Vermont maple syrup
1/2 teaspoons nutmeg
1/2 teaspoons cinnamon
Combine all ingredients in a blender and blend until smooth. Pour into glasses and serve.
2 cups carrot juice
1/2 cups apple juice
6 ounces non‐fat vanilla or plain yogurt, frozen
1 banana
Put all ingredients into blender. Blend until smoothie consistency is reached!
2 cups vanilla low‐fat ice cream
1 cup unsweetened applesauce
1/4 teaspoons ground cinnamon or apple pie spice
1 cup fat free skim or 1% low fat milk
Ground cinnamon (optional)
In a blender container combine low‐fat ice cream, applesauce, and the 1/4 teaspoons cinnamon or apple pie spice. Cover and blend until smooth. Add fat free skim or 1% low fat milk. Cover and blend until just mixed. Pour into glasses. If desired, sprinkle each serving with additional cinnamon. Serve immediately. Makes 4 (8‐ounces) servings.
1 frozen banana
1/2 peeled, chopped apple
1 cup apple juice
1/2 teaspoons cinnamon
Pinch of nutmeg
Blend. Great substitute for applesauce! Control the consistency by adding more or less chopped apple.
1 apple (golden delicious), peeled, cored & chopped
1 cup apple juice
4 apricots, fresh, pitted (skin optional)
1 banana, peeled
3/4 cups yogurt, plain
10 ‐ 12 ice cubes
1 tablespoon honey
Place all ingredients in a blender and puree until smooth.
1 peach, frozen
10 blueberries, frozen
1 cup light (reduced sugar) fat‐free vanilla yogurt, frozen
1/2 cups 1% milk
1/2 tablespoons crushed pecan
1/2 teaspoons salt
1/4 teaspoons vanilla extract
Put all ingredients into blender. Blend until smoothie consistency is reached!
1 large avocado
2 teaspoons condensed milk
1 cup ice
Scoop out avocado into blender. Add 2 teaspoons condensed milk or a little more, depending on how sweet you like it. Then add the ice and blend all of it together until itʹs a semi‐creamy texture.
Half a ripe avocado
1 to 1 1/2 frozen bananas
4 to 5 frozen or fresh strawberries
Splash non‐fat soy or other nut milk
Pinch cardamom
Pinch allspice
Whatever else strikes your fancy. . . Nuts, fruits, spices, etc throw all ingredients into a blender and blend until desired texture is reached. I prefer it smooth, but some like a chewable drink. Very, very delicious! Serves: 1
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Exercise 10 Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps
Exercise 9 The Ab Rocker

The Ab Rocker (or roller) is another exercise that target the rectus abdominis. Here are some tips to make it correctly:
a) Sit on the Ab Rocker and grab the bars in each hand.
b) Contract the abdominals and rock forward, originating the movement from the abs rather than using momentum.
c) Repeat for 2-4 sets of 10-14 reps.
d) Go slowly to reduce momentum. Try to focus on the abdominals rather than pushing with your arms.

e)Please ask a profesionist 1st

Exercise 8 Full Vertical Crunch

In a full verticul crunch, you really work the abdominals by involving both the upper and lower body. Here are some tips be careful and make them right:
1. Lie on your back and extend yourlegs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abdominals to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
d) Lower down and repeat the exercise for 10-14 reps.
e)Please be careful with this exercise.

Exercise 6 Reverse Crunch

Reverse Crunch

It may seem like the reverse crunch is for the lower abdominalls but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. Here are some tips ^.^ :
a) Lie on the floor and place hands on the floor or behind the head.
b) Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
c) Contract your abs to curl the hips off the floor, reaching the legs up towards the ceiling.
d) Repeat for 10-14 reps.
e) It's a very small movement, so try to use your abdominals to lift your hips rather than swinging your legs and creating momentum.
f)Be careful when you are making this exercise to have more efficience

Exercise 7 Crunch

This exercise it's ranked 6th in the ACE study, emphasizes the upper part of the abs. Be careful and do it right!.Here are some tips:
a) Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
b) Contract the abdominals and lift the shoulder blades off the floor.
c). Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
d) Please be careful with your neck and maybe ask a proffesional.
e) Repeat for 10-14 reps.