Int Swiss Ball 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 limits.
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Time
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SEATED CIRCLES
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CHEST PRESS
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REVERSE TWIST
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NORMAL SIT - UPS
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15 Deep Circles in each direction.
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2 Sets of 12 - 15 lifts each side - with 20 seconds rest.
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2 Sets of 10 - 15 turns each side with 20 seconds between sets.
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3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
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HIP ROLLS
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BRIDGING
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NORMAL PLANK
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NORMAL OBLIQUE
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12 Slow rolls each side for 2 sets - 20 seconds rest between sets.
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2 Sets of 12 - 15 lifts with 20 seconds rest between sets.
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2 Sets of 45 seconds lift with 20 seconds rest between sets.
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2 Sets of 15 slow lifts with 20 seconds rest between sets.
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REVERSE BACK EXTENSION
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SUPERMANS
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SCISSOR LEG REVERSE CURL
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LIFT AND TWIST
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15 Slow lifts aim for 3 - 5 seconds per exercise.
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2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.
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Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.
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Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.
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USE THE EXERCISE CHART TO LOG YOUR WORKOUTwww.netfit.co.uk
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