Abdominal Exercises Continued

The following abdominal training programs are samples of training programs that can be found within our members area.

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.

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