Fit4Me Program

Level A6 Day 3

Core Abdominal Exercises

Stomach Hollowing

 

Stand with both feet shoulder width apart and arms beside your body.
Slowly contract your abdominal muscles, attempting to hollow out your stomach.
Hold the muscle contraction for10 seconds, then relax.
Repeat the movement 10 times.

Alternate Exercise: Double Knee to Chest

 

Oblique Stretch

 

Sit on the floor with your legs crossed and hands interlocked behind your head.
Bend to the left side and bring your left elbow to your left knee.
Keep your right shoulder and elbow back.
Hold the position for 5 seconds, then relax.
Repeat the movement 10 times to each side.

Alternate Exercise: Cat and Dog Stretch

 

Supermans

 

Lying on your stomach, place your hands straight out in front of you.
Keeping your head face down, lift simultaneously one arm and the opposite leg off the floor as high as possible, holding the position for two seconds.
Return the arm and the leg to the ground, rest and repeat the movement 10 times on each side.

Alternate Exercise: Cat and Dog Stretch

 

One Leg Bridging

 

Start this exercise in the bridge position.
Slowly raise one leg off the floor by extending your knee, then slowly return.
Ensure that your hips remain level.
Rest and repeat the movement 10 times with each leg.

Alternate Exercise: Upper Abs

 

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

Good work!