Fit4Me Program

Level D3 Day 6

Core Abdominal Strength

1. Upper Abs

Lie on the floor with hips and knees bent to 90 degrees and hands lying on your upper abdomen.

Start the exercise by contracting the upper abs, you should feel the contraction with your hands.

Once the abs are contracting, slowly curl your head upwards only about 6 inches.

Hold that position for two seconds, relax, then repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Stomach Hollowing



2. Plank


Lying on your stomach, place your elbows on the floor underneath your body so that your palms are facing each other with your fists clenched.
Ensure that your back remains straight and the balls of your feet are in contact with the floor.
Lift your body off the floor and contracting the abs, hold that position for 10 seconds, then relax.
Repeat the movement until you feel moderate fatigue in the muscles.

Alternate Exercise: Lower Abs



3. Abdominal Twist


Stand with both feet shoulder width apart.
Place a broomstick across your shoulders behind your neck and grip the broomstick with both hands, elbows bent to about 90 degrees.
Using only your upper body, twist slowly to one side as far as possible, hold, and return slowly.
Repeat the movement 10 times to each side.

Alternate Exercise: Cat and Dog Stretch



4. 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


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!