Advanced Abs 2
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Use the following exercises to help strengthen and develop your abdominal muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits.
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BUTTERFLY OBLIQUES
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PELVIS LIFT
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FEET SECURE OBLIQUES
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NASTY
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2 Sets of 15 lifts each side, with 20 seconds rest.
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2 Sets of 12 slow bends each side - with 20 seconds rest.
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2 Sets of 8 - 12 turns each side with 20 seconds between sets.
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3 Sets of 12 slow lifts each leg, with 20 seconds rest.
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KNEE UPS
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COMPLETE ABS
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HANDS TO RAISED FEET
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V-SITS
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2 Sets of 12 Slow lifts, hold knees in upward phase for 3 seconds.
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2 Sets of 8 - 10 turns in each direction with 20 seconds rest .
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2 Sets of 12 - 15 reps with 20 seconds rest between sets.
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2 Sets of 12 - 15 slow lifts with 20 seconds rest between sets.
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FEET ON WALL
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SLOW FLUTTER
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1 FOOT RAISED PLANK
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DORSAL RAISES
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2 Sets of 10 Slow lifts, hold for 3 - 5 seconds in upward phase.
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2 Sets of 6 - 10 lifts, with 20 seconds rest between sets.
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Aim to hold position for 45 seconds, repeat after 20 seconds rest.
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Perform 10 slow lifts, holding in upward phase for 3 seconds.
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USE THE EXERCISE CHART TO LOG YOUR WORKOUT www.netfit.co.uk
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