Acrobatic 7-Abs

You should also mention for how long you should do each exercise.

is a bout 12-20 second each strech and about 5 setes of 10 streches.
thats atleast how i do it

:)

go on www.dominiclacasse.com
i sell 3 DVD - beginner, intermediate, advance.
You could start with the beginner or intermediate. There is some demo and explain there (look in video section)

It's for acrobat. Some drills can be use by beginner some other not.

It's a program for acrobat...When we are an acrobat, we do some arch move like in the training program. We need to be strong in this kind of angle because the acrobat use it (back hand spring it's an example). I think too that we need to be strong in all the angle that the body can take, to be more agile and to prevent injuries. If you progress slowly, everybody can do it.
The spinal core can rotate for sure and we need to be strong in this kind of movement too (twisting take-off and landing - when in the circus, we catch someone on the shoulder...)

For example, in gymnastic, we start at 6-7 years old...
The advice, because it's true that we need to take care before you have finish to grow: Just use your body weight, try to find way to do 10 reps and more for each exercice, don't begin too fast, have a nice progression.

So i shouldnt use weights...OK thenn

Don't go at your maximum (of fatigue) under 10 reps.