The first dedicated ab day: crunches, reverse crunches, flutter kicks and scissors, fifteen seconds each, one straight minute of core work per set with a minute of rest between rounds. Levels I to III run the circuit 3, 4 or 5 times.
The four exercises split the midsection between them. Crunches curl the ribcage toward the pelvis and load the upper abs; reverse crunches flip the motion, curling the pelvis up toward the ribcage from below. Then the legs take over: flutter kicks and scissors both hold the lower abs in a long isometric fight while the legs beat vertically or cross horizontally above the floor. Upper, lower, then two rounds of endurance - a complete core circuit inside sixty seconds.
In both crunch variations, move through your abs and not your neck - the hands support the head, they never pull it. During flutter kicks and scissors, press your lower back into the floor and keep it there; the moment it arches, raise your legs higher until contact returns. Small, controlled leg movements beat big sloppy ones every time.
The first ab day of the program - your midsection just got put on the payroll.
Make it Harder: Keep your shoulder blades hovering off the floor through the flutter kicks and scissors.
Make it Easier: Shorten the two leg exercises to ten seconds and keep the crunch pair as written.
