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Plan name: Abdomen
V-SitDescription:This exercise is a simple ab exercise that can
be done almost anywhere.
Start this exercise by lying on your back on amat. Your arms
should be straight and pointingtowards your legs, both reaching
straight uptowards the ceiling.
Exhale and slowly fold your legs and arms backdown to the mat
making sure that your abs aretight.
Straighten out as flat as you can without t ouchingthe mat with
your arms or legs, and slowly returnback up to starting position
for one rep.
runches with Straight !egsDescription:This exercise is designed
to work the abdominal muscles.
Start this exercise by lying flat on your back ona mat. !ift
your legs straight up to the ceiling,as far as they can go without
ha"ing to bendthem. #rms should be straight at your sides.
Exhale and pull your head forward from the matkeeping your arms
straight and at the sides of yourlegs. $ush forward with your
fingers and release afew inches, and then push forward
repetiti"ely.
%eturn to start position after &'-&( reps.
)bli*ue TwistsDescription:This exercise is a simple crunch to
work the side abdominals.
Start this exercise sitting on the mat. +endknees up so that
they form a &(' degree angle.Your toes should be pointing
straight up.
o"e pressed hands to one side, keeping yourarms bent and your
body as straight as possible.
%eturn to center, and rotate to your other side inthe same
fashion. %eturn to start position to finish.
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+reathe in and lean your torso back about afoot from seated
position. Your arms should bebent, and hands pressed together out
in frontof you.
$endulum with Straight !egsDescription:This exercise focuses on
working all abdominal muscles as well as the hip oints, and lower
back.
Start on a mat, with your arms stretched out tothe sides to form
the t op of a T, and your legsstraight up in the air.
%oll your legs to one side keeping your abs tightand back
straight. old for ( seconds, then returnto center.
%oll legs to the opposite side and back to center tocomplete one
rep. %eturn to start position whenfinished reps.
!ying Straight !eg %aiseDescription:Simple ip /lexor
Exercise
Start this exercise by lying down face up on amat. Your elbows
should be out, and yourhands behind your head for support.
Engage your core. Slowly mo"e legs straight up off
the floor towards your head. Your low back shouldnot arch 0i.e.
the space between your low back andthe floor should not increase1
during thismo"ement. 2f you cannot keep your back fromarching, try
this with bent knees or discontinue thisexercise.
)nce toes are pointing towards the ceiling, slowly
mo"e legs back down to the floor, again notallowing your low
back to arch at all. %eturn to startposition and finish reps.
Scissor 3icks 02ntermediate1Description:This is an intermediate
"ersion of the lying down scissor kicks exercise. This exercise is
great for working the hip flexors while using the abdominals
tostabili4e.
Start this exercise by lying flat on your back ona mat. !egs
should be straight out in f ront ofyou, and arms to the sides. !ift
your shouldersoff the mat as you lift one leg straight up in
the
Exhale, and switch legs by slowly bringing theopposite leg up,
and sending your other legtowards the floor. 3eep switching legs as
youinhale and exhale. Try not to let your legs touch thefloor when
they come down.
/inish intended reps, and return to initial startposition.
