Fit4Me Program

Level A4 Day 3

Core Abdominal Exercises

Prone Abdominal Stretch

 

Lie face down on the floor with your body extended.
Place your palms on the floor beside your hip with your fingers pointed towards your head.
Lift your head and upper body off the floor by pressing into the floor through your palms and extending your arms.
Hold the position for 10 seconds, then relax.
Repeat the movement 10 times.

Alternate Exercise: Cat and Dog Stretch

 

Double Leg Raise

 

Lie on your back with your legs extended and arms straight in the air above your chest.
Ensure that your back remains flat on the floor.
Lift both legs straight up to about 90 degrees, and return slowly.
Repeat the movement until you feel moderate fatigue in the muscles.
If you have a history of back pain, perform the single leg raise only.

Alternate Exercise: Lower Abs

 

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

 

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!