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.