Strengthen those abs, without hurting your back

This is a four-part abdominal series that, when done correctly, can help strengthen your abdominal muscles. To prevent strain on your lower back, do not drop your legs too close to the floor. Concentrate on flexing your abdominals to keep your torso stabilized in the extended position. In the beginning, you may choose to straighten only one leg at a time. As you get stronger, progress to both legs.

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1 Lie on your back with your knees bent over your hips. Exhale and contract your abdominal muscles and curl forward, raising your chest, shoulders and head off the mat. Reach your arms toward your feet. Pause.

2 Maintain this strong abdominal contraction as you stretch one or both legs out in front of you to 45 degrees. Simultaneously reach your arms back until your biceps are near your ears. Pause. Keep your abdominals firm and your navel pressing down to your spine (this will help prevent overarching your lower back). Return to the bent-leg position and bring your arms forward. Pause. On an inhale, release and lower your head, chest, shoulders and arms down on the mat and rest for a moment. Repeat with both or alternate legs until you have done six to eight repetitions.

Karen Voight can be reached at kvoightla@aol.com.

- Karen Voight