Exercise Directory: Exercise #76: The Penguin

The Penguin is an exercise that works your entire midsection ... including your upper and lower abdominals and your obliques.

STEP #1: Start by lying down on the floor on your back.

STEP #2: Bend your knees and place your feet on the floor in front of you.

STEP #3: Position your arms so they are by your sides.

STEP #4: Next ... draw your belly button in toward your spine ... and keep your abdominal muscles contracted throughout this exercise.

STEP #5: Lift your shoulders off the floor.

STEP #6: Bend at the waist toward your right side ... reaching your hand toward your right ankle.

STEP #7: Bring your upper body back so it is straight with your lower body.

​STEP #8: Next bend at the waist toward your left side .. reaching for your left ankle.

STEP #9: Bring your upper body back so it is straight with your lower body.

STEP #10: Continue this move for 20-40 repetitions ... or until your abdominal muscles fatigue.

Photos by Kenny Johnson Photography.