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Watch this excellent womens workout video The only ab workout you’ll ever need. Taken from Tim Ferriss’s Four Hour Body. This is me doing 1 set of 3 reps at 7 seconds per side, with 1 second to change over. In other words, I count to 7, and during 8 I switch, and start counting from 1 again. If you’re able to do 3×12 reverse crunches (outlined at stronglifts.com) with 0 weight, you should be able to do ~3 or 4 seconds.