PREPARATION:

1. Lie on your back on the floor or other hard surface.

2. Raise legs and arms directly overhead, all four sets of digits pointing to the ceiling, palms face
each other.

3. Head rests on the floor, BACK STAYS GLUED TO THE FLOOR DURING THE ENTIRE
NEXT PHASE!

1. Slowly open limbs out to the sides, like opening the covers of a book.

2. Slowly bring them back to starting position, like closing the covers of a book.

3. Slowly lower all four limbs down the FRONT, arms parallel the legs, but stop when legs are
NO LOWER THAN 45 degrees from the floor.
 
 

                                                    
               View 1                                                                 View 2

4. The back must remain absolutely flat on the floor for this to work the abdominals without
engaging the rectus abdominis, something traditional situps do but that YOU don't want to do
here.

5. Hold the position, breathing, for about 10 seconds, then slowly lift limbs back to starting
position and do the "open book" part again.

6. Do 6.

NOTE: Limbs should not lower any further in front than 45 degrees off the floor. If your back
begins to rise up off the floor, raise your legs higher to flatten the back. It will vary from person to
person; weak abs and back may only be able to support the legs 70-80 degrees off the floor for the
10 seconds. Strength should be built over time.  During the time the legs are held in lowered
position, the transversus abs are working very hard.
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