ABDOMINAL EXERCISES FOR BEGINNERS

Date . Time .
BREATH HIP ROLL NORMAL BRIDGING

.. . .
.
1 Set of 10 slow lifts. Hold
10 Deep 2 Sets of 10 slow rolls each 2 Sets of 10 lifts with 20
for 3 - 5 seconds in upward
Breaths side - with 20 seconds rest. seconds rest.
phase.
STANDING SEATED KNEE
HANDS VIA KNEES SUPERMANS
ROTATION TUCKS

. .
.

Alternate sides
2 Sets of 10 lifts with 20 2 Sets of 6 - 10 lifts with 20 Alternate sides for 45 - 60
for 30 - 45
seconds rest between sets. seconds rest between sets. seconds.
seconds.
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.
Exercise Reps Sets FGF Exercise Reps Sets FGF
1 . . . 5 . . .
2 . . . 6 . . .
3 . . . 7 . . .
4 . . . 8 . . .
Notes:

ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES

Date . Time .
SEATED CIRCLES CHEST PRESS REVERSE TWIST NORMAL SIT - UPS
. .
.. .
2 Sets of 10 - 15 turns 3 Sets of 10 slow lifts. Hold
15 Deep Circles in each 2 Sets of 12 - 15 lifts each
each side with 20 seconds for 3 - 5 seconds in upward
direction. side - with 20 seconds rest.
between sets. phase.
HIP ROLLS BRIDGING NORMAL PLANK NORMAL OBLIQUE

. .
.
12 Slow rolls each side for 2 Sets of 12 - 15 lifts with 2 Sets of 45 seconds lift 2 Sets of 15 slow lifts with
2 sets - 20 seconds rest 20 seconds rest between with 20 seconds rest 20 seconds rest between
between sets. sets. between sets. sets.
REVERSE BACK SCISSOR LEG
SUPERMANS LIFT AND TWIST
EXTENSION REVERSE CURL

Perform 10 - 15 slow lifts

2 Sets of 12 - 15 lifts each Perform 12 slow lifts each
15 Slow lifts aim for 3 - 5 each side, holding in
hand, with 20 seconds rest leg, holding in upward
seconds per exercise. upward twist phase for 3
between sets. phase for 3 seconds.
seconds.
www.netfit.co.uk
ABOMINALS MEDICINE BALL EXERCISES FOR ADVANCED
Date . Time .
LYING MEDICINE AROUND THE BODY STANDING SIDE
SEATED TWISTS
BALL OBLIQUES (SMALL BALL) BENDS
 ..
. .
12 - 15 slow turns each 2 Sets of 12 - 15 slow rolls 2 Sets of 8 - 12 turns each 1 Set of 8 - 10 slow bends
side. Breathe deeply each side - with 20 direction with a light ball or each side. Hold for 3 - 5
throughout. seconds rest. tennis ball. seconds in down phase.
WEIGHTED GOLF LIFT ONTO WEIGHTED LEG
SEATED ROTATIONS
SWING CROSSED LEGS EXTENSIONS

.
.
. .
2 Sets of 10 - 15 slow lifts 2 Sets of 10 - 12 lifts of the Work smoothly for 45 - 60
Alternate sides for 30 - 45
each side. Aim to keep ball with 20 seconds rest seconds, holding a small
seconds.
your arms straight. between sets. ball between feet.
AROUND BOTH THROUGH SINGLE FINAL CIRCUIT
WEIGHTED V-SITS
LEGS LEGS 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
Smoothly lift ball up to Pass small ball under both Alternate each leg coming
repeat again.
your feet. 12 - 15 reps 2 legs for 30 seconds each up, passing the ball under
sets. direction. then over for 60 seconds
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.