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Stomach Exercises for Advanced

Posted by Vijay Ganesh P N Monday, August 9, 2010

Date

Time
STANDING SIDE BENDS
LYING MEDICINE BALL OBLIQUES
AROUND THE BODY (SMALL BALL)
12 - 15 slow turns each side. Breathe deeply throughout
2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest
2 Sets of 8 - 12 turns each direction with a light ball or tennis ball
SEATED TWISTS
WEIGHTED LEG EXTENSIONS
LIFT ONTO CROSSED LEGS
1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase
Work smoothly for 45 - 60 seconds, holding a small ball between feet
2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets
WEIGHTED GOLF SWING
SEATED ROTATIONS
THROUGH SINGLE LEGS
Alternate sides for 30 - 45 seconds
2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight
Alternate each leg coming up, passing the ball under then over for 60 seconds
WEIGHTED V-SIT
AROUND BOTH LEGS
FINAL CIRCUIT 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 repeat again.
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets
Pass small ball under both legs for 30 seconds each direction
FGF = Feel Good Factor - Write down how you feel after your sets
Record the amount of reps you performed for each exercise.

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