Swim Suit Abs at home

WARM-UP

WALKING

Walk for 10 minutes at a fast pace

ABS - PLANK
Starting Position: - On an exercise matt get down into the push up position.

Movement: - Drop your elbows down on to the matt, and exhale as you pull your belly button in towards your spine. Be sure to keep your back flat throughout the entire exercise. Inhale as you slowly return back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

ABS - BALL CRUNCHES

Starting Position: - Lie with your upper back on an exercise ball and your feet flat on the floor. Place your hands behind your head.

Movement: - Exhale as you crunch your upper body off the ball. Pause for a moment in the contracted position. Inhale as you return back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

ABS - BALL CRUNCHES RESISTED

Starting Position: - Lie with your upper back on an exercise ball and your feet flat on the floor. Hold a medicine ball with both hands above your chest.

Movement: - Exhale as you crunch your upper body off the ball. Pause for a moment in the contracted position. Inhale as you return back down to the starting position. Repeat as required.


Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0


ABS - BALL SIDE CRUNCHES I

Starting Position: - Lie with your upper back on an exercise ball and your feet flat on the floor. Place your hands behind your head.

Movement: - Exhale as you bring your upper body off the ball. Twist your upper body leading with your left elbow until it is above your right leg while contracting your abs. Repeat with other side as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

ABS - STANDING OBLIQUE STRETCH

Starting Position: Stand with feet shoulder width apart and a slight bend in your knees.

Movement: Raise your right hand up and over your head and lean your entire upper body down to that side. Hold this position for thirty seconds.


ABS - BASIC AB STRETCH

Starting Position: Lie on an exercise matt on your stomach with your palms flat on the matt on either side of your chest.

Movement: -- Lift up your upper body off of the matt with your arms straightened. Push your head back as far as you can. Hold this position for thirty seconds.

CARDIOVASCULAR - CARDIO - JOGGING


Jog for 40 minutes as long as you can. Walk only to recover

I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.