Muscle Pump

LESSON-10,
Reverse Crunch;

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.

LESSON-9,
Flat Bench Leg Pull-In ;

Lie on an exercise mat or a flat bench with your legs off the end.
Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
As you breathe in, slowly return to the starting position.
Repeat for the recommended amount of repetitions.

Variations:

As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.

For Similar Workout Please Visit;

http://musclepumpworld.blogspot.com/2011/05/lesson-8-decline-reverse-crunch.html

LESSON-8,
Decline Reverse Crunch;

Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while inhaling.
Repeat for the recommended amount of repetitions.

Variations:

You can do the movement on a flat surface and as you get more advanced you can use ankle weights.

For Similar Workouts Please Visit;

http://musclepumpworld.blogspot.com/2011/05/lesson-7-cross-body-crunch.html