Tuesday, September 14, 2010

ABDOMINAL EXERCISES FOR BEGINNERS



Date Time
BREATH HIP ROLL NORMAL BRIDGING
10 Deep Breaths 2 Sets of 10 slow rolls each side - with 20 seconds rest 2 Sets of 10 lifts with 20 seconds rest 1 Set of 10 slow lifts. Hold for 3-5 seconds in upward phase
STANDING ROTATION HANDS VIA KNEES SEATED KNEE TUCKS SUPERMANS
Alternate sides for 30 - 45 seconds 2 Sets of 10 lifts with 20 seconds rest between sets 2 Sets of 6 - 10 lifts with 20 seconds rest between sets Alternate sides for 45 - 60 seconds
FGF = Feel Good Factor - Write down how you feel after your sets
Record the amount of reps you performed for each exercise.


ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES
Date

Time
SEATED CIRCLES
CHEST PRESS
REVERSE TWIST
15 Deep Circles in each direction
2 Sets of 12 - 15 lifts each side - with 20 seconds rest
2 Sets of 10 - 15 turns each side with 20 seconds between sets
NORMAL SIT - UPS
NORMAL OBLIQUE
LIFT AND TWIST
3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase
2 Sets of 15 slow lifts with 20 seconds rest between sets
Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds
HIP ROLLS
BRIDGING
NORMAL PLANK
12 Slow rolls each side for 2 sets - 20 seconds rest between sets
2 Sets of 12 - 15 lifts with 20 seconds rest between sets
2 Sets of 45 seconds lift with 20 seconds rest between sets
REVERSE BACK EXTENSION
SUPERMANS
SCISSOR LEG REVERSE CURL
15 Slow lifts aim for 3 - 5 seconds per exercise
2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets
Perform 12 slow lifts each leg, holding in upward phase for 3 seconds































ABOMINALS MEDICINE BALL EXERCISES FOR ADVANCED
Date

Time
STANDING SIDE BENDS
LYING MEDICINE BALL OBLIQUES
AROUND THE BODY (SMALL BALL)
12 - 15 slow turns each side. Breathe deeply throughout
2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest
2 Sets of 8 - 12 turns each direction with a light ball or tennis ball
SEATED TWISTS
WEIGHTED LEG EXTENSIONS
LIFT ONTO CROSSED LEGS
1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase
Work smoothly for 45 - 60 seconds, holding a small ball between feet
2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets
WEIGHTED GOLF SWING
SEATED ROTATIONS
THROUGH SINGLE LEGS
Alternate sides for 30 - 45 seconds
2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight
Alternate each leg coming up, passing the ball under then over for 60 seconds
WEIGHTED V-SIT
AROUND BOTH LEGS
FINAL CIRCUIT FEEL THE BURN
Use the last 3 exercises

Work continuously for 30 seconds or (15 each way) on each exercise.

Rest for 60 seconds then repeat again.







































































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