Lesson   7

LESSON SEVEN
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One of the biggest challenges we can face in bodybuilding is achieving a trim, athletic waist.
Often, in the desire to build up large muscles the waist is overlooked. If you want to get that waist
down quickly, train it daily for at least 5-10 minutes. Remember, flush sets will get you the best
results. Also, it is very important that you NOT eat any junk foods!
We are going to give you a waist trimming routine that you can follow 5 days a week. (Rest on
Saturday and Sunday.) You will continue to do your regular workout 3 days a week as before.
These abdominal exercises are supplemental. On you workout days perform them after your
workout. If you are really ambitious you can perform them in the morning and again in the
evening.
These exercises are for those whose waist needs work. If your waist is in good shape put these
away for now.
In the beginning, perform only one set of these exercises doing as many reps as you can. When
doing just one set becomes easy, increase to two sets, allowing a minute or two of rest between
sets.
In the section Abdominal Exercises you will find six very good waist trimming routines. Following
these exercises is a section marked Supplemental Exercises. You may substitute any of these
exercises for the first six to add variety to your waist slimming routine.

                  Abdominal Exercises

Sit-ups
This is one one of the best exercises for
the waist. To make it easier to perform,
place your feet under a bed or a dresser.
With each repetition, your upper body
should come as close as possible to your
thighs. Do one set of as many reps as you
can.
4 Different Arm Positions while performing sit-ups:
1. Arms at side. Touch fingers to your toes
2. Arms folded across chest. Touch head to knees
3. Hands behind head. Touch elbows to knees, no twisting.
4. Hands above head. Touch fingers to toes.

Leg-Raises
This exercise will take the fat off
your lower waist. From position A raise your legs as high as you can, then slowly lower your legs,
making sure your heels do not touch the floor until you've completed one set of as many reps as
you can.
LEG PUSH-OUT
From a sitting position, extend your legs straight out.
Then pull your knees back to your chest.
Tighten your abdominal muscles as you perform this exercise.
Do as many reps as you
can.

ALTERNATE LEG KICKS
Lean back and support yourself for this exercise.
Alternately kick each foot as high as you can.
When performed properly,
you'll feel it in your waist.
Try to kick higher with each repetition, doing as many reps as you can.
Side Bends
This exercise is excellent for taking fat off the sides.
Hold a book or any light weight in one hand, and
bend over as far as you can to the side holding the
weight. Do as many reps as possible, transfer the
weight to the other hand and do the same number of
reps on the other side.

Twisting
Place a broom or bar across your
shoulders.
Twist as far as you can on each side.
This exercise will help remove that roll of fat
all around your waist. Perform as many reps
as you can on each side.
Supplemental Exercises

Sit-Up/Leg Raise
From position A, raise your upper body
and your legs off the floor at the same
time.
Bring your body to position B, with only
your buttocks resting on the floor.
Hold that position for two or three seconds, and then slowly lower your body and legs back to the
floor.
HOWEVER, do not touch the floor with either your back or your legs, keep the tension for fast
results.
Do as many reps as possible.

Dumbell
Swing
Hold a small
weight in front
of your
thighs.
Swing it as far
to the right as
possible,
then to the
left.
Do as many
reps as you can to remove excessive
fat on the sides of your waist.

Overhead Side Bend

Hold a light weight overhead,
and bend from side to another,
as far as you can.
Do as many reps as you can
Parallel Bar Leg Raises

With your body supported by parallel bars,
or the backs of two chairs,
slowly raise your feet
as high as you can. Keep
your legs straight
and close together. This is
an excellent waist
exercise.
Although it will be difficult in
the beginning,
do as many reps as
possible.


Lesson 7
WEEKLY ASSIGNMENT
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Weight trainers
Exercise 1: BARBELL CURL - 8-10 reps flush set with Triceps Press.
Exercise 2: TRICEPS PRESS - 8-10 reps, complete 2 flush sets..
Exercise 3: PARALLEL DIPS - 8-10 reps, flush set with Straight Arm Pullover
Exercise 4: STRAIGHT ARM PULLOVER – 8-10 reps, complete 2 flush sets.
Exercise 5: CHIN-UP to the FRONT - Two sets of as many reps as you can
perform.
Exercise 6: SQUAT - Two sets of 12 reps
Exercise 7: LEG PUSH-OUTS – One set as many reps as you can
Exercise 8: ALTERNATE LEG KICK - One set of as many reps as you can
perform.

Non-Weight trainers

Exercise 1: REGULAR CHINNING – 1 set as many reps as you can, flush set
with Chair Push-ups
Exercise 2: TRICEPS CHAIR PUSH-UPS – Do 12-15 reps, complete two flush
sets.
Exercise 3: PARALLEL DIPS – One set as many reps as you can, flush set with
Elevated Feet
Exercise 4: ELEVATED FEET PUSH-UPS – Do as many reps of this exercise as
you can after performing the Parallel Dips. Complete one flush set, rest a minute
and do another flush set.
Exercise 5: CHIN-UP to the FRONT - Two sets of as many reps as you can
perform.
Exercise 6: HACK SQUATS - Two sets as many reps as you can perform.
Exercise 7: LEG PUSH-OUTS – One set as many reps as you can
Exercise 8: ALTERNATE LEG KICK - One set of as many reps as you can
perform.
Choose several exercises, and concentrate on doing some
really fast speed repetition sets.