Day 6 is the first abs day, and it takes you to the floor: 6 crunches, 6 flutter kicks and 6 sitting twists. Three exercises for one set, 2 minutes rest, and 3, 4 or 5 sets by level. Six reps each is a small dose on purpose - the point today is learning three positions, not exhausting them.
Crunches are done lying on your back with the knees bent and feet flat, hands behind your head, curling the shoulders off the floor and lowering again. Flutter kicks are done lying flat with the legs straight and lifted a little off the floor, hands by your sides, kicking one leg up as the other lowers, alternating - each kick is a rep. Sitting twists start seated with the knees bent and feet lifted, leaning back slightly, hands together in front of you, rotating the upper body to one side and then the other. Upper abs, lower abs, sides - one exercise for each.
In the crunch, lift with the abs and let the head rest in the hands - do not pull on the neck. In flutter kicks, keep the lower back pressed into the floor and the kicks small; if the back starts to arch, lift the legs a little higher. In sitting twists, turn from the waist and keep the feet off the floor if you can, heels down if you cannot.
Eighteen reps of floor work and Day 6 is done - the abs days start small and stay honest.
Make it Harder: Lower from every crunch on a slow 3-count.
Make it Easier: Slide your hands under your hips for the flutter kicks and bend the knees slightly.
