**ABDOMINAL EXERCISES FOR BEGINNERS**

  ----------------------------------------------------- ------------------------------------------- ----------------------------------------- -----------------------------------------
  **Date**                                              **.**                                       **Time**                                  **.**

  **BREATH**                                            **HIP ROLL**                                **NORMAL**                                **BRIDGING**

  ![](media/image1.jpeg){width="0.4270833333333333in"   ..![](media/image2.jpeg){width="1.5625in"   ![](media/image3.jpeg){width="1.5625in"   ![](media/image4.jpeg){width="1.5625in"
  height="1.2395833333333333in"}.                       height="0.84375in"}                         height="0.75in"}.                         height="0.8229166666666666in"}.

  10 Deep Breaths                                       2 Sets of 10 slow rolls each side - with 20 2 Sets of 10 lifts with 20 seconds rest.  1 Set of 10 slow lifts. Hold for 3 - 5
                                                        seconds rest.                                                                         seconds in upward phase.

  **STANDING ROTATION**                                 **HANDS VIA KNEES**                         **SEATED KNEE TUCKS**                     **SUPERMANS**

  ![](media/image5.jpeg){width="0.8541666666666666in"   .![](media/image6.jpeg){width="1.5625in"    ![](media/image7.jpeg){width="1.5625in"   ![](media/image8.jpeg){width="1.5625in"
  height="1.5625in"}                                    height="0.6145833333333334in"}              height="1.21875in"}.                      height="0.7291666666666666in"}.

  Alternate sides for 30 - 45 seconds.                  2 Sets of 10 lifts with 20 seconds rest     2 Sets of 6 - 10 lifts with 20 seconds    Alternate sides for 45 - 60 seconds.
                                                        between sets.                               rest between sets.                        

  **FGF = Feel Good Factor - Write down how you feel                                                                                          
  after your sets.\                                                                                                                           
  Record the amount of reps you performed for each                                                                                            
  exercise.**                                                                                                                                 
  ----------------------------------------------------- ------------------------------------------- ----------------------------------------- -----------------------------------------

+------------+-------+------+-----+------------+-------+------+------+
| **         | **R   | **Se | *   | **         | **R   | **Se | **F  |
| Exercise** | eps** | ts** | *FG | Exercise** | eps** | ts** | GF** |
|            |       |      | F** |            |       |      |      |
+------------+-------+------+-----+------------+-------+------+------+
| 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**

  .![](media/image9.jpeg){width="1.5625in"                ..![](media/image10.jpeg){width="1.5625in"   .![](media/image11.jpeg){width="1.5625in"              .![](media/image12.jpeg){width="1.5625in"
  height="1.2291666666666667in"}                          height="1.5729166666666667in"}               height="1.6666666666666667in"}                         height="1.3020833333333333in"}

  15 Deep Circles in each direction.                      2 Sets of 12 - 15 lifts each side - with 20  2 Sets of 10 - 15 turns each side with 20 seconds      3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in
                                                          seconds rest.                                between sets.                                          upward phase.

  **HIP ROLLS**                                           **BRIDGING**                                 **NORMAL PLANK**                                       **NORMAL OBLIQUE**

  .![](media/image13.jpeg){width="2.0833333333333335in"   ![](media/image14.jpeg){width="1.5625in"     ![](media/image15.jpeg){width="1.5625in"               ![](media/image16.jpeg){width="1.5625in"
  height="1.6111111111111112in"}                          height="1.4270833333333333in"}               height="0.84375in"}.                                   height="0.96875in"}.

  12 Slow rolls each side for 2 sets - 20 seconds rest    2 Sets of 12 - 15 lifts with 20 seconds rest 2 Sets of 45 seconds lift with 20 seconds rest between 2 Sets of 15 slow lifts with 20 seconds rest between
  between sets.                                           between sets.                                sets.                                                  sets.

  **REVERSE BACK EXTENSION**                              **SUPERMANS**                                **SCISSOR LEG REVERSE CURL**                           **LIFT AND TWIST**

  ![](media/image17.jpeg){width="1.5625in"                ![](media/image18.jpeg){width="1.5625in"     ![](media/image19.jpeg){width="2.0833333333333335in"   ![](media/image20.jpeg){width="2.0833333333333335in"
  height="1.15625in"}                                     height="0.6041666666666666in"}               height="1.7083333333333333in"}                         height="1.5555555555555556in"}

  15 Slow lifts aim for 3 - 5 seconds per exercise.       2 Sets of 12 - 15 lifts each hand, with 20   Perform 12 slow lifts each leg, holding in upward      Perform 10 - 15 slow lifts each side, holding in
                                                          seconds rest between sets.                   phase for 3 seconds.                                   upward twist phase for 3 seconds.

                                                                                                                                                              
  ------------------------------------------------------- -------------------------------------------- ------------------------------------------------------ ------------------------------------------------------

**ABOMINALS MEDICINE BALL EXERCISES FOR ADVANCED**

+---------------+----------------+---------------+--------------------+
| **Date**      | **.**          | **Time**      | **.**              |
+---------------+----------------+---------------+--------------------+
| **STANDING    | **LYING        | **AROUND THE  | **SEATED TWISTS**  |
| SIDE BENDS**  | MEDICINE BALL  | BODY (SMALL   |                    |
|               | OBLIQUES**     | BALL)**       |                    |
+---------------+----------------+---------------+--------------------+
| ![](media/ima | ..![](media/im | .             | ![](media/image2   |
| ge21.jpeg){wi | age22.jpeg){wi | ![](media/ima | 4.jpeg){width="1.2 |
| dth="0.791666 | dth="1.5625in" | ge23.jpeg){wi | 916666666666667in" |
| 6666666666in" | heig           | dth="0.875in" | h                  |
| heigh         | ht="1.0625in"} | heigh         | eight="1.5625in"}. |
| t="1.5625in"} |                | t="1.5625in"} |                    |
+---------------+----------------+---------------+--------------------+
| 12 - 15 slow  | 2 Sets of 12 - | 2 Sets of 8 - | 1 Set of 8 - 10    |
| turns each    | 15 slow rolls  | 12 turns each | slow bends each    |
| side. Breathe | each side -    | direction     | side. Hold for 3 - |
| deeply        | with 20        | with a light  | 5 seconds in down  |
| throughout.   | seconds rest.  | ball or       | phase.             |
|               |                | tennis ball.  |                    |
+---------------+----------------+---------------+--------------------+
| **WEIGHTED    | **SEATED       | **LIFT ONTO   | **WEIGHTED LEG     |
| GOLF SWING**  | ROTATIONS**    | CROSSED       | EXTENSIONS**       |
|               |                | LEGS**        |                    |
+---------------+----------------+---------------+--------------------+
| .             | .![](media/    | !             | ![](media/image2   |
| ![](media/ima | image26.jpeg){ | [](media/imag | 8.jpeg){width="2.0 |
| ge25.jpeg){wi | width="1.07291 | e27.jpeg){wid | 833333333333335in" |
| dth="0.822916 | 66666666667in" | th="1.5625in" | height="1.208      |
| 6666666666in" | heig           | heigh         | 3333333333333in"}. |
| heigh         | ht="1.5625in"} | t="1.08333333 |                    |
| t="1.5625in"} |                | 33333333in"}. |                    |
+---------------+----------------+---------------+--------------------+
| Alternate     | 2 Sets of 10 - | 2 Sets of     | Work smoothly for  |
| sides for     | 15 slow lifts  | 10 - 12 lifts | 45 - 60 seconds,   |
| 30 - 45       | each side. Aim | of the ball   | holding a small    |
| seconds.      | to keep your   | with 20       | ball between feet. |
|               | arms straight. | seconds rest  |                    |
|               |                | between sets. |                    |
+---------------+----------------+---------------+--------------------+
| **WEIGHTED    | **AROUND BOTH  | **THROUGH     | **FINAL CIRCUIT    |
| V-SITS**      | LEGS**         | SINGLE LEGS** | FEEL THE BURN**    |
+---------------+----------------+---------------+--------------------+
| .!            | .![](media/im  | .!            | Use the last 3     |
| [](media/imag | age30.jpeg){wi | [](media/imag | exercises.         |
| e29.jpeg){wid | dth="1.5625in" | e31.jpeg){wid |                    |
| th="1.5625in" | he             | th="1.5625in" | Work continuously  |
| heig          | ight="0.979166 | heig          | for 30 seconds or  |
| ht="0.8645833 | 6666666666in"} | ht="0.8854166 | (15 each way) on   |
| 333333334in"} |                | 666666666in"} | each exercise.\    |
|               |                |               | \                  |
|               |                |               | Rest for 60        |
|               |                |               | seconds then       |
|               |                |               | repeat again.      |
+---------------+----------------+---------------+--------------------+
| Smoothly lift | Pass small     | Alternate     |                    |
| ball up to    | ball under     | each leg      |                    |
| your feet.    | both legs for  | coming up,    |                    |
| 12 - 15 reps  | 30 seconds     | passing the   |                    |
| 2 sets.       | each           | ball under    |                    |
|               | 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.**   |                |               |                    |
+---------------+----------------+---------------+--------------------+