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ABDOMINAL EXERCISES FOR BEGINNERS

HIP ROLL

NORMAL

BRIDGING

10 Deep Breaths

2 Sets of 10 slow rolls each side - with 20 seconds rest.

2 Sets of 10 lifts with 20 seconds rest.

1 Set of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
STANDING ROTATION

HANDS VIA KNEES

SEATED KNEE TUCKS

SUPERMANS

Alternate sides for 30 - 45 seconds.

2 Sets of 10 lifts with 20 seconds rest between sets.

2 Sets of 6 - 10 lifts with 20 seconds rest between sets.

Alternate sides for 45 - 60 seconds.
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.

ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES

.SEATED CIRCLES

CHEST PRESS

REVERSE TWIST

NORMAL SIT - UPS

15 Deep Circles in each direction.

2 Sets of 12 - 15 lifts each side - with 20 seconds rest.

2 Sets of 10 - 15 turns each side with 20 seconds between sets.

3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
HIP ROLLS

BRIDGING

NORMAL PLANK

NORMAL OBLIQUE

12 Slow rolls each side for 2 sets - 20 seconds rest between sets.

2 Sets of 12 - 15 lifts with 20 seconds rest between sets.

2 Sets of 45 seconds lift with 20 seconds rest between sets.

2 Sets of 15 slow lifts with 20 seconds rest between sets.
REVERSE BACK EXTENSION

SUPERMANS

SCISSOR LEG REVERSE CURL

LIFT AND TWIST

15 Slow lifts aim for 3 - 5 seconds per exercise.

2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.

Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.

Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.
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ABOMINALS MEDICINE BALL EXERCISES FOR ADVANCED

SEATED TWISTS

LYING MEDICINE BALL OBLIQUES

AROUND THE BODY (SMALL BALL)

STANDING SIDE BENDS

12 - 15 slow turns each side. Breathe deeply throughout.

2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest.

2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.

1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase.
WEIGHTED GOLF SWING

SEATED ROTATIONS

LIFT ONTO CROSSED LEGS

WEIGHTED LEG EXTENSIONS

Alternate sides for 30 - 45 seconds.

2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.

2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.

Work smoothly for 45 - 60 seconds, holding a small ball between feet.
WEIGHTED V-SITS

AROUND BOTH LEGS

THROUGH SINGLE LEGS

FINAL CIRCUIT FEEL THE BURN

Use the last 3 exercises.

Work continuously for 30 seconds or (15 each way) on each exercise.

Rest for 60 seconds then repeat again.
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.

Pass small ball under both legs for 30 seconds each direction.

Alternate each leg coming up, passing the ball under then over for 60 seconds
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.

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