Abdominal Exercises Continued

Links giving a full abdominal exercise description and a variety of variations are available to members.

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.

Exercise	Reps	Sets	FGF	Exercise	Reps	Sets	FGF
1				5
2				6
3				7
4				8
Notes:

Feel free to print these off to use in the gym or for reference. Continue to the next page for the intermediate exercise plans.