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Exercise

Set

Reps

Weight/
Resistance

Tempo

Time

Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
With all core exercises, remember to flatten your back against the floor, and contract your abdominals.

1
2
3

10
10
10

Scissor Kicks
1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.

1
2
3

10
10
10

Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

1
2
3

10
10
10

Lying Side Crunch
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.

1
2
3

10
10
10

Straight Arm Pushup Hold
Starting Position: Start the movement in a pushup position.
Extend your arms into a pushup.
Hold that position for the prescribed number of seconds.

1
2
3

30
30
30

Flutter Kicks
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.

1
2
3

10
10
10

Bicycle Kicks
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

Trainer's comments:
Each rep consists of extending both legs.

1
2
3

20
20
20

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

1
2
3

10
10
10