Beginners Abs 1

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.
Date	.	Time	.
BREATH	HIP ROLL	NORMAL	BRIDGING
.	..	.	.
15 Deep Breaths	2 Sets of 10 slow rolls each side - with 20 seconds rest.	2 Sets of 8 - 12 lifts with 20 seconds rest between sets.	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 8 - 12 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.

mpu-3 250 300