Page 21 - Fat to Flat Belly 2

Exercise Description\u000AReps\u000ASets\u000AMonth 2\u000AMonth 3\u000AHollow hold\u000AStretch yourself out long on the floor Arms above your head\u000AHollow out your body- lock your knees and squeeze your thighs Arms are by the ears\u000AAnd hold\u000ATime this : goal 1 minute but see what you can do\u000A3\u000A4 sets\u000A5 sets\u000AModerated hollow hold\u000ABend the knees instead of having the legs outstretched\u000ATo further moderate you can bring your arms down to your sides parallel to the floor but still off the floor ( boat pose )\u000ATime this : goal 1 minute but see what you can do\u000A3\u000ATry to build up to extended hold above\u000A Forward plank\u000ASee the assessment\u000A45\u2019 hold\u000A3\u000A50\u2019 hold x 3 sets\u000A1.00\u2019 hold x 3 sets\u000ALunges\u000APlace a stick across the back if you are doing body weight- squeeze the shoulder blades together and stand up tall\u000ALook forwards\u000ADo not allow the torso to tip forwards as you step the leg forwards\u000AIf you cannot keep the torso upright then you need to work on flexibility of the hip flexors.\u000AFoam rollering the front of your legs- at the hip crease\u000ARemember to push from the HEEL of the forward foot- NOT the toe.\u000A20 bodyweight\u000A3\u000A30 reps 3 sets\u000AAdd light weight 30 reps x 3 sets\u000AMini cobras\u000ALie flat on your mat face down. Place your hands underneath your shoulders and gently curl your back upwards pressing the chest forwards and up .\u000ATry not to use your arms instead focus on using the muscles of your lower back, hold for a few seconds then return to the start\u000A10-15\u000A3\u000A15 reps x 3 sets\u000A15 reps x 3-5 sets\u000A