Fit4Me Program

Level A14 Day 3

Core Abdominal Exercises

Abdominal Curl with Fitness Ball

 

Begin the exercise in a sitting position on top of the fitness ball.
Walk your feet forward allowing the ball to roll until it is under your low back.
Curl up slowly, tightening your abdominal muscles.
Hold the position for 10 seconds, rest and repeat the movement five times.

Alternate Exercise: Middle Abs

Prone Press Up with Fitness Ball

 

Begin the exercise in a kneeling position on the floor with your chest on the fitness ball.
Place one hand on each side of the ball.
Allow the ball to roll forward as you straighten your arms and legs, arching your back to a comfortable position.
Return to the starting position, rest and repeat the movement 10 times.

Alternate Exercise: Prone Abdominal Stretch

 

Kneeling with Fitness Ball

 

Begin the exercise in a four point stance on top of the ball, that is, with your hands and knees directly on the ball.
Maintain balance on the ball for as long as you are able.
If you lose your balance, return to the four point stance and try again.
If you are concerned about your balance, perform the exercise beside a chair or table that you can hold on to when needed.
Attempt to keep balanced for 1 to 2 minutes in total.

Alternate Exercise: Cat and Dog Stretch

 

T-Bridging with Fitness Ball

Begin the exercise in a seated position on top of the ball and roll forward until your mid back is on the ball.

Your feet should be flat on the ground and shoulder width apart, while your hips and upper legs are parallel to the floor.

Raise your arms out to the side so that your arms and your body form a T shape.

Slowly, roll out to one side as far as possible while still maintaining a solid position.

Return to the starting position, rest and repeat the movement 10 times to each side.

Alternate Exercise: Supermans

 

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

Good work!