Fit4Me Program

Level A5 Day 3

Core Abdominal Exercises

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

 

Lower Back Stretch

 

Lie on your back with your knees bent and your feet slid as close as possible to your buttocks.
Grasp behind your thighs and pull your knees towards your shoulders, lifting your hips slightly off the floor.
Hold that position for 10 seconds, rest and repeat the movement five times.

Alternate Exercise: Cat and Dog Stretch

 

Tubing Side Bends

 

Stand with both feet shoulder width apart.
Put one end of the tubing under one foot, the other held in the same side hand.
Bend your free arm up and behind your head.
Bend laterally at the waist towards the hand that is behind your head, hold for 5 seconds, then slowly return.
Rest and repeat the movement 10 times to each side.

Alternate Exercise: Abdominal Twist

 

Kip

 

Lying on your back, lift your legs upwards with a slight bend at the knees.
Keeping your knees slightly bent and in line with the hips, press your legs straight upwards, lifting the hips off the floor approximately 1-2 inches, and slowly return.
Repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Upper Abs

 

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

Good work!