Fit4Me Program

Level A15 Day 3

Core Abdominal Exercises

Lower Abdominal Crunch with Fitness Ball

 

Begin the exercise on the floor lying on your back with your knees bent.
Squeeze the ball between your hamstrings and ankles, and lift your knees towards your chest.
Hold the position for 10 seconds, relax and repeat the movement five times.

Alternate Exercise: Lower Abs

 

Back Extension with Fitness Ball

Begin the exercise in a kneeling position on the floor with your abdomen on the ball and your hands behind your head.
Raise your head and chest off the ball, arching back to a comfortable position.
Hold the position for 10 seconds, relax and repeat the movement five times.

Alternate Exercise: Cat and Dog Stretch

 

Jackknife with Fitness Ball

 

Begin the exercise with your abdomen on the ball and your hands on the floor in front of you.
Walk yourself outwards until only your feet remain on the ball.
Maintain a straight line from head to toe by contracting your core muscles.
Bend at the knees and pull the ball towards your head as if to draw your knees towards your chest.
Slowly straighten out your knees to the starting position, rest and repeat the movement 10 times.

Alternate Exercise: Double Knee to Chest

 

Side Crunch with Fitness Ball

 

Lie on one side on the fitness ball, holding your body straight.
Bend the upper body downwards as far as possible, then upwards as high as possible.
Repeat the movement 10 times on each side.

Alternate Exercise: Side Bends

 

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

Good work!