The 1st abdominal routine:

First I will describe 3 exercises and then put them into a routine.

1st Exercise:

Important: During this exercise your lower back remains in contact with the floor and your pelvis rocks  in order to move your legs. Do not consciously try and move your legs, the stomach contracting moves your legs.

Lie on your back. Push your pelvis forward and slightly bend your legs. Lift your legs so your feet are approximately 6 inches from the ground. To keep you hips forward place your hands under your gluteus maximus (bum) and lift your shoulders off the ground. Remember to keep your lower back  in contact with the floor and your pelvis forward. Keep this position. Do not lower your shoulders or allow your feet to come in contact with the floor. Raise your legs by contracting the stomach - by rocking the pelvis forward. Then lower them to about 6 inches from the floor again. Do not arch the back when lowering the legs - this is all too easy to do and occurs when the hips are not forward. If this occurs you are not using the abdominals for the exercise. You should have a mild feeling in your lower midsection. You should not feel anything in your legs. If you feel anything in your legs you are not doing the exercise correctly.

The speed should be approximately 1 repetition per second. (average speed)

2nd Exercise:

Lie on your back and bend your knees to about 90 degrees and keep you feet on the floor. Put your hands behind your head. Lift your shoulders off the floor as much as you can. Do not pull your neck or head. Return your shoulders to the floor again.

The speed should be approximately 1 repetition every 2 seconds. (very slow)

3rd Exercise:

Lie on the floor with your hands behind your head and your legs bent at 90 degrees. You feet should be in the air and your lower legs parallel to the floor. Raise your shoulders off the ground and lower them again.

The speed of this exercise should be approximately 2 repetitions every second. (very fast)

Note:  the speeds advised are relative to each other. If you cannot do 1 repetition of the 1st exercise at 1 second, it doesn't matter, providing you are doing it at the average speed of the 2nd and 3rd exercises. What matters more is what is average, slow and fast to you. When doing the exercises you will know what feels slow and what feels fast.

The routine:

Putting the 3 exercises together:

Start with the 1st exercise and then have a 10 second rest. Do the second exercise and then without any rest continue to the 3rd exercise. After completing the whole routine you should feel a mild burning sensation in your midsection. You should not feel any burn during the exercises, it must come after the last exercise. This is how you determine the number of repetitions for each exercise. Say you start with 5 repetitions of the 1st exercise. Then have a 10 second rest and then do 10 of the 2nd exercise (very slowly) and then go straight to the 3rd exercise and do 10 repetitions as fast as you can.

The complete routine should take less than 1 minute to complete. You may not get a mild burn until after 2 or 3 days. You and those close to you will notice a difference within two weeks, providing you do this routine 3 times a week. You choose to do it either once in the morning or once in the evening.