Page 19 - Fat to Flat Belly 2

Exercise Description\u000AReps\u000ASets\u000AMonth 2\u000AMonth 3\u000ASwiss ball curl ups\u000ALie face up on a swiss ball - the wider your legs the more stable you are . The ball should be comfortably supporting your back\u000ADraw your belly button into your spine prior to flexing your trunk\u000AAs you curl up roll your spine from your head to its base of your spine squeezing the abs together as you finish the curl Do not tug on the head.\u000ALower slowly to the start\u000A10\u000A3\u000A12 reps 3 sets\u000A15 reps 3 sets\u000AGlute Bridges\u000ALie on your back , knees bent , soles of the feet flat on the floor - heels underneath the knees\u000ASqueeze your butt cheeks together as you lift the hips as high as you can . Pause at the top\u000AFeel a stretch in the front of your hips . Hold 10\u2019\u000ALower slowly\u000A10\u000A3\u000AAdd weight - held over the hips . Bar, kettlebell , dumbbell or weight plate\u000AAdd more weight , 10 reps x 5 sets\u000AFront Squats\u000AHolding a kettlebell or weighted bar or crossing your hands over at the front of your body squat down - butt between the hips, driving the knees over the toes which should be pointed slightly out Keep the core engaged and return to standing\u000A10\u000A3\u000AAdd light weight and hold in front of your chest or on the front of your shoulders\u000AEnsure full Range Of Motion . ( go all the way down )\u000AAdd more weight, 15 reps 3 sets\u000A