Int 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. www.netfit.co.uk
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Date
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Time
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BREATH
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1/2 LEG JACKNIFE
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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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2 Sets of 15 lifts each side - with 20 seconds rest.
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2 Sets of 15 lifts each side with 20 seconds between sets.
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2 Sets of 12 slow lifts. Hold for 3 - 5 seconds in upward phase.
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STATIC RAISED CRUNCH
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1 LEG V - SIT
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NORMAL CRUNCH
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KNEE TUCKS
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15 Slow lifts each side, hold in upward phase for 3 seconds.
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2 Sets of 10 - 12 lifts each leg with 20 seconds rest.
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2 Sets of 15 - 20 lifts with 20 seconds rest between sets.
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2 Sets of 15 - 20 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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