In seven hell-bent minutes a day Edgerrin James steels his abs for a season's pounding

	Arizona Cardinals NFL running back Edgerrin James. Brian Smith/Corbis-Outline

By Jeffri Chadiha

For the last five off-seasons, star running back Edgerrin James, as well as dozens of other Miami alums now in the NFL, has adhered to a core-centric workout designed by Andreu Swasey, the Hurricanes' strength coach. James's five-day-a-week regimen starts the day after his season ends and continues until the day before the next season begins. James, 28, may miss an occasional weight room session, but he's faithful to the most intense part of the workout: a 17-exercise, 250-rep abdominal sequence that must be done within seven minutes and requires little more than a floor, a table and a lot of determination. James, who has struggled in his first year as a Cardinal, credits the routine with helping him make four Pro Bowls as a Colt. Here's a sampling of his abs routine.

1. Lateral Sit-ups (20 reps): Lie on your right side with both legs bent at a 90-degree angle; extend right arm on the floor, straight overhead; Place left hand behind the head and point elbow toward the ceiling; Slowly lift the rib cage toward the hip without pressing on the floor with the right arm; Do one set of reps and repeat on the other side.

2. Hyperextensions (10 reps): Lie face down on a bench with a weight (or partner) stabilizing your ankles, and your torso draped over an edge of the bench so that your head is near the floor. With hands on sides of head slowly raise torso to horizontal position. Slowly lower torso back down. Keep head, shoulders and upper back arched. throughout movement.)

3. Leg Hugs (10 reps): Lie face up with arms and legs extended. Raise upper back while bringing knees toward the head, Grab knees and clutch them, pulling the body into a position comparable to a ball. Hold briefly. Release hold, and slowly return to starting position.

4. Russian Twist (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly raise shoulders off the ground for a few inches and slowly twist the torso from side to side (you should be turning your right elbow toward the left knee and the left elbow toward the right knee); Return the head to the ground and repeat.

5. Hip Curls (14 reps): Lie face up on a bench with hands behind head and clutching the edge of the bench; Place feet straight out so body is in a prone position; Raise legs by flexing the hips and knees until the thighs are just past perpendicular to the torso; Return legs away from the body until hips and knees are extended. Repeat motion.