ABS/CORE SESSION

4 W

EEK PLAN

EXERCISE 1:

STABILITY BALL KNEE TUCK

WORKOUT GUIDELINES:

30 seconds work & 30 seconds rest

EXPERT POINTERS:

KEEP YOUR STOMACH MUSCLES ENGAGEDTHROUGHOUT THE MOVEMENT

INSTRUCTIONS:

1. START WITH YOUR HANDS ON THE FLOOR,BODY LIFTED SO THAT YOUR SHOULDERS AREDIRECTLY OVER YOUR HANDS, FEET RESTINGON TOP OF A STABILITY BALL

1

30s WORK / 30s REST

2

2

INSTRUCTIONS:

2. KEEPING YOUR UPPER BODY STILL AND STOMACH MUSCLES TIGHT, PULL THE KNEESIN TOWARDS THE CHEST THEN PAUSE FOR AFEW SECONDS

30s WORK / 30s REST

2

3

INSTRUCTIONS:

3. USE YOUR STOMACH MUSCLES TO SLOWLYRETURN TO THE START POSITION, AND REPEAT

30s WORK / 30s REST

3

EXERCISE 2:

LEVEL MOUNTAIN CLIMBER

WORKOUT GUIDELINES:

30 seconds work & 30 seconds rest

EXPERT POINTERS:

MAKE SURE TO KEEP YOUR SHOULDERS LEVELTHROUGHOUT EACH MOVEMENT

INSTRUCTIONS:

1. BEGIN IN A PLANK POSITION, BODY LIFTEDON YOUR HANDS AND TOES WITH YOUR ARMS STRAIGHT, KEEPING A STRAIGHT LINE FROMSHOULDERS TO FEET

1

30s WORK / 30s REST

2

2

INSTRUCTIONS:

2. KEEPING YOUR STOMACH PULLED IN, LIFTYOUR LEFT FOOT AND BRING YOUR LEFT KNEETOWARDS YOUR RIGHT ELBOW. THEN STRAIGHTEN THE LEG TO THE STARTAND REPEAT WITH THE RIGHT LEG

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 ANDLEG HEIGHT EVEN

INSTRUCTIONS:

1. KNEEL ON ALL FOURS. EXTEND YOUR LEFT ARMOUT IN FRONT OF YOU AND YOUR RIGHT LEG OUTBEHIND YOU AND HOLD FOR A FEW SECONDS,KEEPING YOUR BACK AND HIPS LEVEL

1

30s WORK / 30s REST

2

2

INSTRUCTIONS:

2. LOWER YOUR LEG AND ARM AND REPET ONTHE OTHER SIDE. CONTINUE, ALTERNATINGSIDES

30s WORK / 30s REST

2

EXERCISE 4:

LEG RAISE

WORKOUT GUIDELINES:

30 seconds work & 30 seconds rest

EXPERT POINTERS:

TRY NOT TO HAVE TOO LARGE A CURVE IN YOURLOWER BACK

INSTRUCTIONS:

1. LIE ON YOUR BACK ON THE BENCH, WITH YOURLEGS OVERLAPPING THE END. HOLD ON TO THE BENCH BEHIND YOUR HEAD FOR SUPPORT

1

30s WORK / 30s REST

2

2

INSTRUCTIONS:

2. KEEPING YOUR STOMACH MUSCLESENGAGED WITH STRAIGHT LEGS AND POINTEDTOES, START TO LIFT YOUR LEGS TOWARDSTHE CEILING

2

30s WORK / 30s REST

INSTRUCTIONS:

3. BRING YOUR LEGS BACK TO BEYOND 90DEGREES CONTRACTING YOUR STOMACHMUSCLES, WHICH SHOULD LIFT YOUR BOTTOM OFF THE BENCH

3

3

30s WORK / 30s REST

4

2

INSTRUCTIONS:

4. THEN SLOWLY LOWER YOUR LEGS BACKDOWN TO THEIR ORIGINAL POSITION

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 INLINE WITH YOUR BODY

INSTRUCTIONS:

1. START BY RESTING YOUR FOREARM ON ASTABILITY BALL, WITH YOUR LEGS EXTENDED AND YOUR ANKLES, HIPS AND SHOULDERS IN ASTRAIGHT LINE. KEEP YOUR BODY FLAT AND STOMACH MUSCLES TIGHT.

30s WORK / 30s REST

1

2

2

INSTRUCTIONS:

2. WHILE KEEPING YOUR BODY STILL, NUDGETHE BALL FORWARD USING YOUR ARMS,BEFORE SLOWLY RETURNING IT BACK TOTHE START POSITION

30s WORK / 30s REST

2

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 PRESSUREOFF LOWER BACK. TRY NOT TO SWING YOURLOWER BODY AS YOU TWISTINSTRUCTIONS:

1. BEGIN BY SITTING ON THE FLOOR WITH YOURKNEES BENT AND YOUR FEET FLAT ON THE FLOOR.HOLD THE MEDICINE BALL OUT IN FRONT OF YOURSTOMACH. LEAN BACK SO YOUR BODY IS ABOUT 45DEGREES TO THE FLOOR AND LIFT YOUR FEET JUSTOFF THE FLOOR

1

30s WORK / 30s REST

2

2

INSTRUCTIONS:

2. KEEPING YOUR LOWER BODY STILL, TWISTYOUR BODY WHILE MOVING THE MEDICINEBALL TO THE LEFT THEN THE RIGHT

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 YOURTOES AND RESTING ON YOUR ELBOWS. KEEP YOURBACK FLAT, IN A STRAIGHT LINE FROM HEAD TOHEELS. 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 THELEG HIGHER THAN COMFORTABLE

INSTRUCTIONS:

1. KEEP YOUR FEET TOGETHER AND LIFT YOUR LEGSA FEW INCHES OFF THE GROUND. KEEP YOUR LEGSSTRAIGHT AND HOLD THAT POSITION WITHOUT PUSHING YOUR HIPS AND SIDE INTO THE FLOOR

1

30s WORK / 30s REST

INSTRUCTIONS:

2. SLOWLY LIFT YOUR TOP LEG AS HIGH AS YOUCAN WHILE KEEPING YOUR BOTTOM LEG STILLAND STRAIGHT. REPEAT LIFTING THAT TOP LEGFOR THE LENGTH OF THE EXERCISE THEN TURNOVER TO THE OTHER SIDE AND REPEAT

2

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 THATSCOMFORTABLE BUT STILL CHALLENGES YOUINSTRUCTIONS:

1. BEGIN BY SITTING ON THE FLOOR WITH YOURKNEES BENT AND YOUR FEET FLAT ON THE FLOOR.EXTEND YOUR ARMS OUT OVER YOUR KNEES. LEANBACK SO YOUR BODY IS ABOUT 45 DEGREES TO THEFLOOR AND LIFT YOUR FEET JUST OFF THE FLOOR

1

30s WORK / 30s REST

2

2

INSTRUCTIONS:

2. KEEPING YOUR LOWER BODY STILL, TWISTYOUR UPPER BODY AND MOVE YOUR EXTENDEDARMS TO THE LEFT AND THEN THE RIGHT

2

30s WORK / 30s REST