Page 81 - Kay Handyside - Fat to Flat Belly

Programme 4 :
Exercise Description
Reps
Sets
Month 2
Month 3
Hollow hold
Stretch yourself out long on the floor
Arms above your head Hollow out your body- lock your knees and squeeze your thighs
Arms are by the ears
And hold
Time this : goal 1 minute but see what you can do
3
4 sets
5 sets
Moderated hollow hold
Bend the knees instead of having the legs outstretched To further moderate you can bring your arms down to your sides parallel to the floor but still off the floor ( boat pose )
Time this : goal 1 minute but see what you can do
3
Try to build up to extended hold above
Forward plank
See the assessment
45’ hold
3
50’ hold x 3 sets
1.00’ hold x 3 sets