Fit4Me Program

Level D1 Day 6

Core Abdominal Strength

1. Cat and Dog Stretch


Position yourself on the floor on your hands and knees with your back straight.
Slowly arch your back upwards to the point of mild pulling, like an angry cat.
Hold that position for 5 seconds, then push the stomach towards the floor, like a dog.
Again, hold the position for five seconds.
Relax and repeat the movement 10 times.

Alternate Exercise: Double Knee to Chest



2. Lower Abs


Lie on the floor with your legs straight and hands lying on the lower part of your stomach.
Start the exercise by contracting the lower abdominal muscles under your hands, You should feel the contraction with your hands.
Once the abs are contracting, slowly lift the upper body straight up only 2 to 3 inches.
Attempt to keep the upper body straight; don’t curl the neck forward.
Hold that position for two seconds, relax, then repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Stomach Hollowing



3. 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



4. 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


Aerobic Exercise

TR – Treadmill Running / OR – Outdoor Running

TW – Treadmill Walking / OW – Outdoor Walking

SB – Stationary Biking / OB – Outdoor Biking

SC – Stair Climber / ET – Elliptical trainer

SW – Swimming / WJ – Water Jogging

AE – Aerobics Classes / WA – Water Aerobics

SK – Skating / SB – Slide Board

O – Other


Aerobic 1 – 5 minutes duration

Aerobic 2 – 10 minutes duration

Aerobic 3 – 15 minutes duration

Aerobic 4 – 20 minutes duration

Aerobic 5 – 30 minutes duration

Aerobic 6 – 40 minutes duration

Aerobic 7 – 50 minutes duration

Aerobic 8 – 60 minutes duration

Aerobic 9 – 75 minutes duration

Aerobic 10 – 90 minutes duration

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

Good work!