Advanced M Ball

Use the following exercises to help strengthen and develop your abdominal oblique muscles - (those around the side of your body) and also your main abdominals. Always warm-up and stretch prior to your workout, aiming to work within your own limits, increasing your efforts as you get fitter. Aim to click on each image to read a full exercise description - and also look at numerous alterantive exercises.
Date	.	Time	.
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 continuosly 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.

Exercise	Reps	Sets	FGF	Exercise	Reps	Sets	FGF
1	.	.	.	7	.	.	.
2	.	.	.	8	.	.	.
3	.	.	.	9	.	.	.
4	.	.	.	10	.	.	.
5	.	.	.	11	.	.	.
6	.	.	.	Circuit	.	.	.
Notes: www.netfit.co.uk

mpu-3 250 300