Page 83 - Kay Handyside - Fat to Flat Belly

Exercise Description Reps Sets Month 2 Month 3
Back extensions swiss ball OR mini cobras
Lie forwards on a swiss ball with it under your hips . The further form the ball your torso is the harder it becomes. Also the more wide spread your legs are the more stable you are. Hands clasped behind your head bend forwards over the ball and then extend the back up again using the muscles at the base of the spine and then return to the start
10-15
3
15 reps x 3 sets
15 reps x 3-5 sets
Swiss ball push up
The closer the ball is to the feet the harder the exercise . Beginners place the ball close to the feet
Keep the spine neutral at all times- squeeze those abs Keep head aligned with spine at all times
Pull the belly button into the spine at all times
6 - 10 reps
The ball can moved closer to the feet to increase the lever of difficulty
3
8-10 reps x 3 sets
10 - 15 reps x 3 sets