Int Abs 4
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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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HANDS TO FEET
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CROSSED LEG
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BRIDGING
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15 Deep Breaths
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2 Sets of 15 lifts each side with 20 seconds between sets.
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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 each leg. Hold for 3 - 5 seconds in upward part.
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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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ALTERNATE ELBOW TO KNEE
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15 Slow lifts each side, hold in upward phase for 3 seconds.
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2 Sets of 12 - 15 lifts each leg with 20 seconds rest.
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2 Sets of 20 lifts with 20 seconds rest between sets.
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2 Sets of 15 - 20 slow lifts, each side with 20 seconds rest.
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UNSUPPORTED
FEET RAISED SIT-UP |
BUTTERFLY
SIT-UP |
PLANK - FOOT IN AND OUT
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SUPERMANS
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15 Slow lifts - hold for 2 - 3 seconds in upper phase.
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2 Sets of 12 - 15 lifts, with 20 seconds rest between sets.
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Aim to perform 10 slow movements each side - repeat twice with 20 seconds rest.
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Perform 12 slow lifts each side, holding in outer phase for 3 seconds.
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