Page 15 - Fat to Flat Belly 2

Exercise Description\u000ARep s\u000ASets Month Month 3 2\u000ACurl ups\u000AAs done in your assessment .\u000A15\u000A3\u000A 4 sets\u000A 5 sets\u000A Held Squat\u000AStand up straight assume the squatting position . Feet slightly wider than hip width , toes pointing out , stop your butt between your hips and hold in this bottom position for 30\u2019\u000AA swiss ball can be placed behind the back and be done against a wall until you feel confident without the ball\u000A30\u2019\u000A3\u000A4 sets\u000A 5 sets - use a weight\u000A Bent over row\u000AFold forwards parallel to a bench\u000ABend one knee and place it on the bench along with the same hand\u000AKEEP THE BACK STRAIGHT. You should be able to lie a ruler flat from the back of your hips to your head\u000AYou need to squeeze your abs.\u000Awork one arm at a time\u000AMake sure to keep the hips square and parallel to the floor\u000AThumbs to the armpits by lifting the elbows towards the ceiling. NOT by pulling the hands up Squeeze the shoulder blades together and return to the start .\u000ADo not let the shoulders round in the starting potion- the back of the shoulder blade remains engaged\u000ALook slightly forward if you have trouble with not maintaining a neutral or straight back\u000A10 per arm.\u000A 3\u000A4 sets 10 Reps per arm\u000A 4 sets add weight 15,12,10,8 reps\u000A