Advanced Abs 3
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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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ROTATIONAL PLANK
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RESISTANCE TWIST
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NASTY
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3 Sets of 12 lifts each side, with 20 seconds rest.
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2 Sets of 10 - 12 slow turns 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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2 Sets of 15 slow lifts each leg, with 20 seconds rest.
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LEG LIFTS ON BENCH
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COMPLETE ABS
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STATIC RAISED CRUNCH
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V-SITS
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2 Sets of 12 Slow lifts, support back with the bench!
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3 Sets of 5 -8 turns in each direction with 20 seconds rest .
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2 Sets of 12 - 15 reps each side with 20 seconds rest.
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2 Sets of 12 - 15 slow lifts with 20 seconds rest between sets.
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WEIGHTED HIP FLEXORS
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SLOW FLUTTER
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1 LEG TO SIDE PLANK
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DORSAL RAISES
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2 Sets of 12 Smooth reps holding suitable weight between your feet.
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2 Sets of 10 lifts, with 20 seconds rest between sets.
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Aim to bring leg in and out for 30 - 45 seconds, each side.
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Perform 10 slow lifts, each side 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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