ABS/CORE SESSION
WORK OUT GUIDELINES:
10 EXERCISES TARGETED AT TONING AND STRENGTHING YOUR STOMACH AREA, WHILE WORKING YOUR BODY TO AN INTENSITY TO AID WEIGHT LOSS
BEGINNER
DO EACH EXERCISE FOR 30 SECONDS, THEN REST FOR 30 SECONDS BEFORE MOVING ON TO THE NEXT EXERCISE
INTERMEDIATE
DO EACH EXERCISE FOR 40 SECONDS, THEN REST FOR 20 SECONDS BEFORE MOVING ON TO THE NEXT EXERCISE
ADVANCED
DO EACH EXERCISE FOR 50 SECONDS, THEN REST FOR 10 SECONDSBEFORE MOVING ON TO THE NEXT EXERCISE
ABS/CORE SESSION:
SIDE LEG RAISES EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
1 • LIE ON YOUR SIDE, WITH YOUR BODY ALIGNED, USING YOUR BODY TO SUPPORT • 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 IN TO THE FLOOR
1
2
2
• SLOWLY LIFT YOUR TOP LEFT 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
EXPERT A
DV
ICE: Keep you r tummy tight and don’t lift the leg h igher tha n comforta ble
ABS/CORE SESSION:
PLANK EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
1 • LIE FACE DOWN RESTING ON YOUR FOREARMS
1
• 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 •HOLD THE POSITION FOR THE LENGTH OF THE EXERCISE
EXPERT A
DVIC
E: Don’t arc h your back and t keep you ry to r bottom inline wit h your body
ABS/CORE SESSION:
RUSSIAN TWIST WITH MEDICINE BALL EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
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 OF THE FLOOR
1
2
2
• KEEPING YOUR LOWER BODY STILL, TWIST YOUR BODY WHILE MOVING THE MEDICINE BALL TO THE LEFT THEN THE RIGHT
3 • IF THIS EXERCISE IS TOO HARD TO START WITH, YOU CAN MAKE IT EASIER BY REMOVING THE MEDICINE BALL OR KEEPING YOUR FEET ON THE GROUND
3
EXPERT A DVICE: Engage s tomach muscles to take pressure off lower back. Try not to swing yo ur body as y ou twist
ABS/CORE SESSION:
RUSSIAN TWIST EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
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
2
2
• KEEPING YOUR LOWER BODY STILL, TWIST YOUR UPPER BODY AND MOVE YOUR EXTENDED ARMS TO THE LEFT AND THEN THE RIGHT
EXPERT A
DVIC
3
E: The more you lean back , the harder th e exercis e becomes
ABS/CORE SESSION:
CYCLE SIT UP EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
1 1
• LIE FLAT ON THE FLOOR WITH YOUR LOWER 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 LFET ELBOW SIMULTANEOUSLY • CONTINUE ALTERNATING SIDES IN A CYCLING MOTION
EXPERT A
DV
Keep you ICE: r kneck long and don’t pull on your h ead
ABS/CORE SESSION:
STABILITY BALL PLANK PUSH EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
1 • START BY RESTING YOUR FOREARMS 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. START FROM THIS POSITION
1
2
2
• WHILE KEEPING YOUR BODY STILL, NUDGE THE BALL FORWARD USING YOUR ARMS, BEFORE SLOWLY RETURNING IT BACK TO THE START POSITION.
EXPERT A
DVIC
3
E: Keep a st raight back and bottom in your line w your bod ith y
ABS/CORE SESSION:
LEG RAISE EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
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
2
2 • KEEPING YOUR STOMACH MUSCLES ENGAGED, WITH STRAIGHT LEGS AND POINTED TOES, START TO LIFT YOUR LEGS TOWARDS THE CEILING.
3 • BRING YOUR LEGS BACK TO BEYOND 90 DEGREES, CONTRACTING YOUR STOMACH MUSCLES, WHICH SHOULD LIFT YOUR BOTTOM OFF THE BENCH.
3
4
• THEN SLOWLY LOWER YOUR LEGS BACK DOWN TO THEIR ORIGINAL POSITION.
4
EXPERT A
DVIC
E: Keep you r back straight a nd uprig ht as you sq uat
ABS/CORE SESSION:
TABLE TOP EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
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
2
2
• LOWER YOUR LEG AND ARM AND REPEAT ON THE OTHER SIDE. CONTINUE ALTERNATING SIDES.
EXPERT A
DVICE:
Keep you r stomach tight and your arm and leg height ev en
ABS/CORE SESSION:
LEVEL MOUNTAIN CLIMBER EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
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
2
2 • KEEPING YOUR STOMACH PULLED IN, LIFT YOUR LEFT FOOT AND BRING YOUR LEFT KNEE TOWARDS YOUR RIGHT ELBOW
3 • SLOWLY STRAIGHTEN THE LEG, RETURN YOUR FOOT TO THE START POSITION AND REPEAT THE MOVEMENT WITH YOUR RIGHT LEG, KEEP ALTERNATING LEGS
3
EXPERT A
DV
4
ICE: Make sur e to keep your sho ulders lev el througho ut each moveme nt
ABS/CORE SESSION:
STABILITY BALL - KNEE TUCK EQUIPMENT:
GUIDELINES:
AREAS TRAINED:
SWISS BALL & MAT
30s WORK, 30s REST
STOMACH, BOTTOM, LOWER BACK & LEGS
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
2
2
• KEEPING YOUR UPPER BODY STILL AND STOMACH MUSCLES TIGHT, PULL THE KNEES IN TOWARDS THE CHEST THEN PAUSE FOR A FEW SECONDS
3 • KEEPING YOUR UPPER BODY STILL AND STOMACH MUSCLES TIGHT, PULL THE KNEES IN TOWARDS THE CHEST THEN PAUSE FOR A FEW SECONDS
EXPERT A
DVICE:
3
Keep you r stomach muscles engaged througho ut the moveme nt