Fit4Me Program

Level A12 Day 3

Core Abdominal Exercises

Upper Abs

Lie on the floor with hips and knees bent to 90 degrees and hands lying on your upper abdomen.

Start the exercise by contracting the upper abs, you should feel the contraction with your hands.

Once the abs are contracting, slowly curl your head upwards only about 6 inches.

Hold that position for two seconds, relax, then repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Stomach Hollowing

 

Abdominal Twist

 

Stand with both feet shoulder width apart.
Place a broomstick across your shoulders behind your neck and grip the broomstick with both hands, elbows bent to about 90 degrees.
Using only your upper body, twist slowly to one side as far as possible, hold, and return slowly.
Repeat the movement 10 times to each side.

Alternate Exercise: Cat and Dog Stretch

 

Supermans

 

Lying on your stomach, place your hands straight out in front of you.
Keeping your head face down, lift simultaneously one arm and the opposite leg off the floor as high as possible, holding the position for two seconds.
Return the arm and the leg to the ground, rest and repeat the movement 10 times on each side.

Alternate Exercise: Prone Abdominal Stretch

 

Lumbar Side Bend

 

Sitting down in a chair with armrests, place your hands on the armrests to support your upper torso.
Raise your right hip off of the chair, keeping the left hip on the seat.
Hold that position for 10 seconds, then return to a sitting position.
Repeat the movement 10 times with each hip.

Alternate Exercise: Abdominal Twist

 

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

Good work!