Fit4Me Program

Level A10 Day 3

Core Abdominal Exercises

Lower Abs

 

Lie on the floor with your legs straight and hands lying on the lower part of your stomach.
Start the exercise by contracting the lower abdominal muscles under your hands, You should feel the contraction with your hands.
Once the abs are contracting, slowly lift the upper body straight up only 2 to 3 inches.
Attempt to keep the upper body straight; don’t curl the neck forward.
Hold that position for two seconds, relax, then repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Stomach Hollowing

 

Plank

 

Lying on your stomach, place your elbows on the floor underneath your body so that your palms are facing each other with your fists clenched.
Ensure that your back remains straight and the balls of your feet are in contact with the floor.
Lift your body off the floor and contracting the abs, hold that position for 10 seconds, then relax.
Repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Lower Abs

 

Double Leg Raise

 

Lie on your back with your legs extended and arms straight in the air above your chest.
Ensure that your back remains flat on the floor.
Lift both legs straight up to about 90 degrees, and return slowly.
Repeat the movement until you feel moderate fatigue in the muscles.
If you have a history of back pain, perform the single leg raise only.

Alternate Exercise: Lower Abs

 

Kip

 

Lying on your back, lift your legs upwards with a slight bend at the knees.
Keeping your knees slightly bent and in line with the hips, press your legs straight upwards, lifting the hips off the floor approximately 1-2 inches, and slowly return.
Repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Upper Abs

 

Once you have completed the exercises, open your Fit4Me Calendar and check off the corresponding date.

Good work!