Beginners Abs 4

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 - once you feel comfortable using this program - move onto the intermediate program - week 1.
Date	.	Time	.
BREATH	LYING SIDE BEND	KNEES TO CHEST	FEET RAISED HANDS BACK
.	..	.	.
15 Deep Breaths	3 Sets of 8 - 10 slow lifts each side - with 20 seconds rest.	3 Sets of 10 - 12 slow lifts with 20 seconds rest between sets.	2 Sets of 10 slow lifts. Hold for 2 - 3 seconds in upward phase.
SIDE BEND	NORMAL SIT - UP	HANDS TO ANKLES	DORSAL RAISES
.	.	.	.
Alternate sides for 45 seconds.	3 Sets of 8 - 12 lifts with 20 seconds rest between sets.	3 Sets of 8 - 10 lifts with 20 seconds rest between sets.	1 Arm raises for 20 seconds each side.
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