Int 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. Remember that you don't have to perform all of the exercises, work within your own limits to achieve your own goal.
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Date
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Time
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BREATH
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ELBOW TO KNEE
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HANDS TO FEET
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BRIDGING
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..
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15 Deep Breaths
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3 Sets of 10 lifts each side - with 20 seconds rest.
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2 Sets of 10 - 12 lifts each side with 20 seconds between sets.
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3 Sets of 8 - 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
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FOOT SQUEEZE
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REVERSE CURL
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NORMAL CRUNCH
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KNEE TUCKS
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12 Slow lifts, hold in upward phase for 3 seconds.
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2 Sets of 12 - 15 lifts with 20 seconds rest between sets.
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3 Sets of 10 - 12 lifts 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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HEEL ON TOE
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FEET RAISED BUTTERFLY SIT-UP
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STANDARD PLANK
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1 ARM DORSAL
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12 Slow lifts each side - hold for 3 - 5 seconds.
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2 Sets of 10 - 15 lifts, with 20 seconds rest between sets.
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Aim to hold position for 30 - 45 seconds, repeat after 20 seconds rest.
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Perform 12 slow lifts each side, holding in upward phase for 3 seconds.
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