Fit4Me Program

Level A7 Day 3

Core Abdominal Exercises

Standing Back Extension Stretch


Begin the exercise in a standing position.
Place your hands just above the back of your hips, elbows pointing back.
Gently lift your chest towards the ceiling. Let your head follow gently.
Hold for 10 seconds, then relax.
Repeat the movement 10 times.

Alternate Exercise: Cat and Dog Stretch


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


Back Extensions


Lying on your stomach, place your hands behind your ears or behind your back.
Keeping your feet pressed to the floor, raise your head and upper body off the ground as high as possible, hold, and return slowly.
Ensure that your neck is kept in line with your back, and you are not bending your neck backwards.
Repeat the movement 10 times.

Alternate Exercise: Prone Abdominal Stretch


Dynamic One Leg Lower Abs


Lying on your back, begin by lifting one straight leg off the floor.
Rotate both legs up and down, making sure to keep both knees straight.
Repeat the movements until you feel moderate fatigue in the muscles.

Alternate Exercise: Middle Abs


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

Good work!