Fit4Me Program

Level A16 Day 3

Core Abdominal Exercises

Abdominal Stretch with Fitness Ball

 

Lie on the fitness ball with your mid back on the ball.
Plant your feet firmly on the ground, and interlock your hands behind your head.
Lower your tailbone, upper back and head so that they wrap around the ball.
Be careful not to extend past the point that is comfortable for your lower back.
Hold the position for 10 seconds, rest and repeat the movement five times.

Alternate Exercise: Prone Abdominal Stretch

 

Posterior Pelvic Tilt with Fitness Ball

 

Begin the exercise in a sitting position on top of the fitness ball.
Allow the ball to roll forward as your pelvis rotates backwards, flattening your lower back.
Hold the position for 10 seconds, return to the starting position and repeat the movement five times.

Alternate Exercise: Cat and Dog Stretch

 

Prone Leg Raise with Fitness Ball

 

Lie flat on your stomach on the fitness ball and roll forward so both your hands and feet are touching the floor.
Raise your feet off the floor until your back is straight, holding the position for 10 seconds.
Return your feet to the ground, rest and repeat the movement 10 times.

Alternate Exercise: Supermans

 

Single Static Hold with Fitness Ball

 

Lie on your back on the fitness ball with both feet on the ground.
Lift one foot off the floor and attempt to keep balanced for 5 seconds.
Return the foot to the ground, rest and repeat the movement 10 times with each leg.

Alternate Exercise: Dynamic One Leg Lower Abs

 

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

Good work!