KBPT Workout Three – Level One- Ab Attack!
4 Exercises – starting top left and working clock wise
Exercise 1 – Sit Up – Lie completely flat on the ground arms above your head. Activate your core and raise to touch your toes. Bring yourself back down slowly vertebrae by vertebrae so you don’t travel on the mat.
Exercise 2 – Lean Back and hold – Ensure you have a nice straight back and you keep your arms active held out in front at shoulder level. It can help if you check your form in a mirror.
Exercise 3 – Russian Twists – Lean back and rotate from side to side with your hands by your ears, ensure you keep your head up in line with your spine.
Exercise 4 – Toe Taps – If you place your fingers on your lower abs (the top of your knicker line) you can feel you have activated them. Then slowly move each foot towards the floor in turn keeping the abs engaged.
Timing – Do each exercise for 30 secs and do 3 rounds of each exercise.
Progression – Work up to doing each exercise for 1 min. Increase by 10 secs once 30 secs gets easy. Once you can do each exercise for 1 min you only need to do 2 rounds.