The ab atlas: 50 ways to build a brutal midsection damn fast

Men's Fitness, Nov, 2003 by Myatt Murphy

48| TWIST TOE TOUCH Lie flat, and raise your arms and legs straight up so your feet and hands point toward the ceiling (48a). Slowly curl your torso up off the floor, twist to the right, and try to touch the outside of your left hand to the outside of your right ankle (48b). Lower back to the starting position. Repeat, twisting to the left and trying to touch your right hand to your left ankle.

49| TWISTING TRENCH SIT-UP Lie down next to a wall and place your legs up on it. Your legs and butt should be flat on the wall, feet pointing straight up toward the ceiling (49a). Place your hands lightly to the sides of your ears, elbows slightly up off the floor, then slowly curl your torso up off the floor and twist to the right (49b). Lower your torso back to the floor, then repeat, twisting to the left.

50| ONE-ARM PULL-DOWN CRUNCH Kneel facing a high-pulley machine. Grab the handle with your left hand and pull it down by the left side of your head, palm facing in (50a). Turn your body slightly to the right (50b), then turn your torso to face the stack. Keeping the handle by your head, curl your rib cage toward your pelvis. Finish the set, then switch sides.

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DON'T FORGET To protect your lower back, always use a padded mat or thick carpet when appropriate.