Pavel's Abdominal Exercises

Pavel Tsatsouline, a Russian-born fitness expert and author, helped introduce kettlebell training and Soviet exercises techniques to Americans. Among his fundamental workout principles are to limit repetitions to five or fewer, rest three to five minutes between sets and don't perform a lift more than fives times a week. His abdominal training principles include maximum isolation of the abdominal muscles and reduction of lower back stress by minimizing involvement of the hip flexor muscles.

Janda Sit-ups

Professor Vladimir Janda's namesake sit-up is the main component in Pavel's abdominal training exercises. These can be performed with a training partner or with Pavel's Ab Pavelizer. Lie supine with your knees bent 90 degrees and feet flat on the floor. Have your partner place his hands behind your calves or place your knees over the pad of the AB Pavelizer. Position yourself in the upper sit-up position with assistance from your arms. Place you arms on the floor by your sides with your elbows bend slightly. Inhale, squeeze your gluteal muscles together, press your calves against your partners hands or the knee pad of the AB Pavelizer and descend slowly. Take about three to four seconds to lower yourself until you shoulder blades and head rest on the floor. Exhale and rest for a minute. Help yourself back to the upper position and repeat. Perform three to five sets of 3 to 5 repetitions with 3 to 5 minutes rest between each set. Execute this exercise every other day for best results.

Russian Ballet Leg Thrust

Lie on your back with your right knee bent to 90 degrees and your right foot on the floor. Straighten your left knee and raise your left leg toward the ceiling as high as you can with your toes pointed in line with your leg. Flatten your lower back against the floor by performing a pelvic tilt, flexion of your abdominal muscles by pulling the front of your pelvis upward toward your belly button and tucking your tailbone underneath you. Maintain the toes pointed and pelvic tilt positions throughout the entire exercise. Inhale, squeeze your gluteal muscles together and slowly lower your left leg. When the leg reaches the floor, exhale and relax for a second. Inhale, raise the leg and repeat. Perform 3 to 5 reps with perfect form.

Swiss Ball Crunches

This advanced exercise targets the transverse abdominals and oblique muscles and beginners should work up to it. Sit on the exercise ball slightly forward from its highest point. Place your feet flat on the floor, slightly wider than shoulder width and cross your forearms over your chest. Inhale and lower yourself over the ball so your lower back is over the apex. Keep your midsection tight, your feet secure and move slowly. At the bottom, exhale and let your spine stretch. Inhale and curl your body upward one vertebra at a time. At the top exhale, then inhale and repeat. Execute 3 to 5 reps with perfect technique.

References

• "Power to the People!: Russian Strength Training Secrets for Every American"; Pavel Tsatsouline; 1999
• "Bullet-Proof Abs: 2nd Edition of Beyond Crunches"; Pavel Tsatsouline; 2000