Fit4Me Program

Level A11 Day 3

Core Abdominal Exercises

Middle Abs

 

Lie on the floor with knees bent to 90 degrees and hands lying on the middle part of your stomach.
Start the exercise by contracting the middle abs under your hands; you should feel the contraction.
Once the abs are contracting, slowly curl your head upwards only about 6 inches.
Hold the contraction for two seconds, then relax back to the floor.
Repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Stomach Hollowing

 

Double Knee to Chest

 

Lying on your back, place your hands at the side of your body with legs extended.
Bend your knees and raise them towards your chest, hold the position for 5 seconds, then return slowly.
Repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Cat and Dog Stretch

 

Bridging

 

Lying on your back, bend your knees so that your feet are flat on the ground.
Press your feet down into the ground and raise your buttocks off the floor, hold the position for 10 seconds, then return slowly.
Rest and repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Middle Abs

 

Dynamic One Leg Lower Abs

 

Lying on your back, begin by lifting one straight leg off the floor.
Rotate both legs up and down, making sure to keep both knees straight.
Repeat the movements until you feel moderate fatigue in the muscles.

Alternate Exercise: Middle Abs

 

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

Good work!