4
W
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E
K
AN PL
ABS/CORE SESSION
EXERCISE 1:
STABILITY BALL KNEE TUCK WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
KEEP YOUR STOMACH MUSCLES ENGAGED THROUGHOUT THE MOVEMENT INSTRUCTIONS:
1. START WITH YOUR HANDS ON THE FLOOR, BODY LIFTED SO THAT YOUR SHOULDERS ARE DIRECTLY OVER YOUR HANDS, FEET RESTING ON TOP OF A STABILITY BALL
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. KEEPING YOUR UPPER BODY STILL AND STOMACH MUSCLES TIGHT, PULL THE KNEES IN TOWARDS THE CHEST THEN PAUSE FOR A FEW SECONDS
2
2
30s WORK / 30s REST
3 INSTRUCTIONS:
3. USE YOUR STOMACH MUSCLES TO SLOWLY RETURN TO THE START POSITION, AND REPEAT
3
30s WORK / 30s REST
EXERCISE 2:
LEVEL MOUNTAIN CLIMBER WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
MAKE SURE TO KEEP YOUR SHOULDERS LEVEL THROUGHOUT EACH MOVEMENT INSTRUCTIONS:
1. BEGIN IN A PLANK POSITION, BODY LIFTED ON YOUR HANDS AND TOES WITH YOUR ARMS STRAIGHT, KEEPING A STRAIGHT LINE FROM SHOULDERS TO FEET
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. KEEPING YOUR STOMACH PULLED IN, LIFT YOUR LEFT FOOT AND BRING YOUR LEFT KNEE TOWARDS YOUR RIGHT ELBOW. THEN STRAIGHTEN THE LEG TO THE START AND REPEAT WITH THE RIGHT LEG
2
2
30s WORK / 30s REST
EXERCISE 3:
TABLE TOP WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
KEEP YOUR STOMACH TIGHT AND YOUR ARM AND LEG HEIGHT EVEN INSTRUCTIONS:
1. KNEEL ON ALL FOURS. EXTEND YOUR LEFT ARM OUT IN FRONT OF YOU AND YOUR RIGHT LEG OUT BEHIND YOU AND HOLD FOR A FEW SECONDS, KEEPING YOUR BACK AND HIPS LEVEL
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. LOWER YOUR LEG AND ARM AND REPET ON THE OTHER SIDE. CONTINUE, ALTERNATING SIDES
2
2
30s WORK / 30s REST
EXERCISE 4:
LEG RAISE WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
TRY NOT TO HAVE TOO LARGE A CURVE IN YOUR LOWER BACK INSTRUCTIONS:
1. LIE ON YOUR BACK ON THE BENCH, WITH YOUR LEGS OVERLAPPING THE END. HOLD ON TO THE BENCH BEHIND YOUR HEAD FOR SUPPORT
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. KEEPING YOUR STOMACH MUSCLES ENGAGED WITH STRAIGHT LEGS AND POINTED TOES, START TO LIFT YOUR LEGS TOWARDS THE CEILING
2
2
30s WORK / 30s REST
3 INSTRUCTIONS:
3. BRING YOUR LEGS BACK TO BEYOND 90 DEGREES CONTRACTING YOUR STOMACH MUSCLES, WHICH SHOULD LIFT YOUR BOTTOM OFF THE BENCH
3
30s WORK / 30s REST
4 INSTRUCTIONS:
4. THEN SLOWLY LOWER YOUR LEGS BACK DOWN TO THEIR ORIGINAL POSITION
2
4
30s WORK / 30s REST
EXERCISE 5:
STABILITY PLANK PUSH WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
KEEP A STRAIGHT BACK AND YOUR BOTTOM IN LINE WITH YOUR BODY INSTRUCTIONS:
1. START BY RESTING YOUR FOREARM ON A STABILITY BALL, WITH YOUR LEGS EXTENDED AND YOUR ANKLES, HIPS AND SHOULDERS IN A STRAIGHT LINE. KEEP YOUR BODY FLAT AND STOMACH MUSCLES TIGHT.
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. WHILE KEEPING YOUR BODY STILL, NUDGE THE BALL FORWARD USING YOUR ARMS, BEFORE SLOWLY RETURNING IT BACK TO THE START POSITION
2
2
30s WORK / 30s REST
EXERCISE 6:
CYCLE SIT UP WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
KEEP YOUR NECK LONG AND DON’T PULL ON YOUR HEAD INSTRUCTIONS:
1. LIE FLAT ON THE FLOOR WITH YOUR BACK PRESSED TO THE GROUND, HANDS RESTING BY YOUR SIDES. LIFT YOUR LEGS AND BEND YOUR KNEES TO 90 DEGREES. SLOWLY BEND YOUR LEFT KNEE TOWARDS YOUR CHEST AND BRING YOUR RIGHT ELBOW TO MEET IT. STRAIGHTEN YOUR LEFT LEG AND BRING YOUR RIGHT KNEE TOWARDS YOUR LEFT ELBOW SIMULTANEOUSLY. CONTINUE ALTERNATING SIDES IN A CYCLING MOTION
1
30s WORK / 30s REST
EXERCISE 7:
RUSSIAN TWIST WITH BALL WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
ENGAGE STOMACH MUSCLES TO TAKE PRESSURE OFF LOWER BACK. TRY NOT TO SWING YOUR LOWER BODY AS YOU TWIST INSTRUCTIONS:
1. BEGIN BY SITTING ON THE FLOOR WITH YOUR KNEES BENT AND YOUR FEET FLAT ON THE FLOOR. HOLD THE MEDICINE BALL OUT IN FRONT OF YOUR STOMACH. LEAN BACK SO YOUR BODY IS ABOUT 45 DEGREES TO THE FLOOR AND LIFT YOUR FEET JUST OFF THE FLOOR
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. KEEPING YOUR LOWER BODY STILL, TWIST YOUR BODY WHILE MOVING THE MEDICINE BALL TO THE LEFT THEN THE RIGHT
2
2
30s WORK / 30s REST
EXERCISE 8:
PLANK WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
DON’T ARCH YOUR BACK AND TRY TO KEEP YOUR BOTTOM INLINE WITH THE REST OF YOUR BODY INSTRUCTIONS:
1. LIE FACE DOWN RESTING ON YOUR FOREARMS, PUSH OFF THE FLOOR, RAISING UP ONTO YOUR TOES AND RESTING ON YOUR ELBOWS. KEEP YOUR BACK FLAT, IN A STRAIGHT LINE FROM HEAD TO HEELS. CONTRACT YOUR STOMACH MUSCLES TO PREVENT YOUR BOTTOM FROM STICKING UP OR SAGGING.
1
30s WORK / 30s REST
EXERCISE 9:
SIDE LEG RAISES WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
KEEP YOUR TUMMY TIGHT AND DONT LIFT THE LEG HIGHER THAN COMFORTABLE INSTRUCTIONS:
1. KEEP YOUR FEET TOGETHER AND LIFT YOUR LEGS A FEW INCHES OFF THE GROUND. KEEP YOUR LEGS STRAIGHT AND HOLD THAT POSITION WITHOUT PUSHING YOUR HIPS AND SIDE INTO THE FLOOR
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. SLOWLY LIFT YOUR TOP LEG AS HIGH AS YOU CAN WHILE KEEPING YOUR BOTTOM LEG STILL AND STRAIGHT. REPEAT LIFTING THAT TOP LEG FOR THE LENGTH OF THE EXERCISE THEN TURN OVER TO THE OTHER SIDE AND REPEAT
2
30s WORK / 30s REST
EXERCISE 10:
RUSSIAN TWIST WORKOUT GUIDELINES:
30 seconds work & 30 seconds rest
EXPERT POINTERS:
THE MORE YOU LEAN BACK, THE HARDER THE EXERCISE BECOMES. SO CHOOSE THE ANGLE THATS COMFORTABLE BUT STILL CHALLENGES YOU INSTRUCTIONS:
1. BEGIN BY SITTING ON THE FLOOR WITH YOUR KNEES BENT AND YOUR FEET FLAT ON THE FLOOR. EXTEND YOUR ARMS OUT OVER YOUR KNEES. LEAN BACK SO YOUR BODY IS ABOUT 45 DEGREES TO THE FLOOR AND LIFT YOUR FEET JUST OFF THE FLOOR
1
30s WORK / 30s REST
2 INSTRUCTIONS:
2. KEEPING YOUR LOWER BODY STILL, TWIST YOUR UPPER BODY AND MOVE YOUR EXTENDED ARMS TO THE LEFT AND THEN THE RIGHT
2
2
30s WORK / 30s REST