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. | |||
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