Page 22 - Fat to Flat Belly 2

Exercise Description Reps Sets Month 2 Month 3\u000A Back extensions swiss ball OR mini cobras\u000ALie 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\u000A10-15\u000A3\u000A15 reps x 3 sets\u000A15 reps x 3-5 sets\u000ASwiss ball push up\u000AThe closer the ball is to the feet the harder the exercise .\u000ABeginners place the ball close to the feet\u000AKeep the spine neutral at all times- squeeze those abs\u000AKeep head aligned with spine at all times\u000APull the belly button into the spine at all times\u000A6 - 10 reps\u000AThe ball can moved closer to the feet to increase the lever of difficulty\u000A3\u000A8-10 reps x 3 sets\u000A10 - 15 reps x 3 sets\u000ASingle leg Deadlift\u000AWith one leg on the floor you are going to hinge forwards meanwhile driving the other leg back behind you - this is like a normal deadlift but you do one leg at a time .\u000ARemember to drive ether hips back - hinge, slide them back then squeeze the bum and stand back straight again\u000A10 per leg Body weight\u000A3\u000A15 reps x 3 sets\u000A15, 12, 10 reps add a light weight\u000ASingle leg dead lift with the hand against a wall\u000AThe same as above but go side to a wall so you can balance\u000A10 per leg\u000A3\u000ATry to advance to without the wall with perfect form\u000AAdd a light weight if you can do them without using the wall\u000A