Page 6 - Fat to Flat Belly 2

DAY 1. TO BE REPEATED THE FIRST DAY OF EACH MONTH\u000AASSESSMENT PART I\u000AComplete the warm up before doing the assessment.\u000ARecord your time or your repetitions depending on what the instructions tell you No cheating ! The only person you are cheating is yourself.\u000ABe patient - you WILL improve. This is your baseline\u000AStop if you feel pain anywhere.\u000AASSESSMENT PART 1\u000A Exercise Description Time / Reps / HR\u000A Forward Plank\u000AHands underneath he shoulders, arms locked out , fingers spread, push the floor away from you.\u000ALegs straight and together, squeeze the inner thighs, butt checks together and squeezed, front of the legs locked out.\u000AThis is the top of a push up position.\u000ACurl your tailbone under and squeeze your abs. You will know when you are in the right position because you will feel it deep in your stomach muscles.\u000AKeep curling your tailbone under.\u000AIf you can see in a mirror make sure you are holding a straight line from the back of your heels, through your butt and up toy for head ( which should be looking down at the floor )\u000A Goal is 2.00 ( minutes )\u000AStop if you feel it in your back Record your total time .\u000ANo cheating\u000A ( moderated version )\u000A Begin on your elbows if you have wrist problems. Drop your knees ( from a straight arm position ) and make sure you have a straight line from the back of your knees t the back of your head\u000A Side plank Left side\u000AOn your side , knees, hips and shoulders stacked one on top of the other. Press your bent elbow into the floor and raise your hips .\u000AYou should be in a straight line from your ankle toe to your hip to your shoulder. Rest the top arm on your side\u000A Goal is 1.00 minute\u000A Right side plank\u000A Change sides\u000A ( moderated version )\u000A Keep your knees on the floor and bend your lower legs behind you.\u000A Curl ups\u000ALying on your back , feet together and knees apart .so your legs are bent and knees drop out to the sides.\u000AHead stays off the floor the whole time .\u000AReach above your head with straight arms .\u000APress the lower back into the floor.\u000ARound your back as you come up and reach forwards between your legs an touch the floor in front of your feet\u000AThis is one rep.\u000ADo not tug on your head. Hands support the weight of the head they do not pull it .\u000AUse your stomach muscles\u000A 2.00 minutes\u000ACount and record total number of reps completed in 2 minutes\u000A Moderated curl ups\u000A Same position above but keep one leg straight along the floor .\u000AOne arm behind the head and one arm reaching forwards up your thigh, grab the knee cap at the top and return to lying.\u000AKeep the head off the floor all the time\u000ADo not tug on your head. Hands support the weight of the head they do not pull it .\u000AUse your stomach muscles\u000A 2.00 minutes\u000ACount and record total number of reps completed in 2 minutes\u000A Push ups ; Hand release\u000A Top of a plank position.\u000AHands under the shoulders , spine neutral, looking down at the floor.\u000ALower yourself to the ground . Elbows should be tuned at 45\u2019\u000ATouch the chest to the ground and reach the arms reach straight out to both sides\u000AHands go back underneath the shoulders and push yourself back up to the top position\u000AKeep the core strong\u000ADo not let the lower back sag\u000A 1.00 minute Count total reps\u000A 1\u000A