Module 1 Days 2 4 and 6

Core Exercises

Frequency: 3 times per week 1 set of 10 reps for 10 exercises

A work/active rest ratio of 1:2 (20 seconds work, 40 seconds active rest)

Total time: 10 minutes Estimated calories expended: 100

Following are pictures of the ten core exercises. The pictures illustrate correct positioning and are accompanied by descriptions of how to do each one correctly.

Standard Crunch (Upper Abdominals)

1. Lie on your back with your head on the floor and your arms crossed over your chest, legs bent and feet flat on the floor.

2. Raise your head and shoulders off the ground. Hold for a few seconds, then lower your head and shoulders to the starting position.

3. Repeat for the required reps.

Reverse Crunch (Lower Abdominals)

1. Lie on your back with your head on the floor, arms braced at your sides with palms on the floor. Legs are raised and knees bent at a right angle with calves parallel to the floor.

2. Begin by bringing your legs back toward your chest while contracting your lower abs. Slowly move back to the starting position.

3. Repeat for the required reps.

Oblique Crunch

1. Lie flat on your back with your left foot flat on the floor. Cross the ankle of your right foot over your lower thigh.

2. Place your left hand to the side of your head, elbow out, and extend your other arm perpendicular to your side, palm down. Begin by curling your upper body forward at the waist.

3. Contract your torso across your midsection and try to touch your elbow to your knee (as shown). Squeeze your elbow to your knees.

4. Lower your body to the floor.

5. Switch legs and arms and repeat. Continue for the required reps.

Reverse Trunk Twist

1. Lie face up on the floor with your right arm out to the side, palm down, and your left arm bent with your hand behind your head.

2. Bend your knees.

3. While keeping your left foot flat on the floor, lift your right foot and rest your right ankle on top of your left knee as shown in the picture.

4. Keeping your right arm flat on the floor, contract your abs while lifting your head, right arm, and shoulder as shown in the picture. Inhale as you lift, and let your abs do the work of lifting, not your arm.

5. Using your abs, slowly lower your head, arm, and shoulder back down to the floor while exhaling. Repeat for the required number of reps.

6. Repeat the entire exercise on the opposite side.

Bridge

1. Lie face up on the floor with your arms by your side, palms down, feet flat on the floor with your knees bent.

2. Tighten your abs and raise your trunk until your body forms a straight line between your knees and your shoulders.

3. Slowly lower yourself to the starting position and repeat for the required reps.

Superman or Superwoman

1. Lie facedown on the floor with a 6-8-inch pillow when compressed (a folded towel is another option) under your lower abdominal pelvic region.

2. Raise your trunk, arms, and legs all at the same time so that your entire body is horizontal with the floor. Hold 2-3 seconds and relax.

3. Repeat for the required reps.

4. For a greater stretch, lift your trunk, arms, and left leg (high) while keeping your right leg on the floor. Hold 2-3 seconds and relax.

5. Repeat for the required number of reps.

6. Repeat the exercise lifting the opposite leg.

Cross-Body Lift

1. Get down on all fours with your back straight.

2. Tighten your abdominal muscles and slowly raise one arm and its opposite leg until they are in line or slightly above the level of your back.

3. Slowly return to the starting position and repeat on the opposite side. Continue for the required reps.

Back Raises

1. Lie facing the floor with your legs together and your upper body slightly raised and supported on your forearms.

2. Tighten your abs and raise your upper torso as far as you can without discomfort. Pause and flex the abdominal muscles for a few seconds, then lower yourself to the starting position.

3. Repeat for the required reps.

Side Twist

1. Lie on the floor on your back with your hands behind your head, feet flat on the floor, and knees bent.

2. Keeping your shoulders on the floor, drop your knees to the right and touch them to the floor. Pause and flex your abdominal muscles for a few seconds.

3. In one continuous motion, raise your knees and drop them to the left. Exhale as you lower your legs and inhale as you raise them.

4. Repeat for the required reps. One repetition includes both sides.

Cat Stretch

1. Get down on all fours with your back straight and your hands and knees shoulder width apart.

2. Begin by inhaling, then exhale as you pull your stomach to your spine, rounding your back upward and dropping your head until you are looking toward your pelvis. Feel this movement in your lower back.

3. Lower your back, inhale as you pass through the neutral position, then exhale as you bring your head up, pulling your shoulders down as you feel your spine extend.

4. Repeat in each direction three times.

Interval Training

Frequency: 3 times per week

10 minutes of warm-up at an IIT level of 3 to 4 for both men and women

10 sets of intervals, each one lasting 1 minute A work/active rest ratio of 1:2

20 seconds work at a higher intensity: 6 to 9 for men and 6 to 8 for women

40 seconds of work at a lower intensity: 3 to 4 for both men and women

10 minutes of cool-down at an IIT level of 3 to 4 for both men and women

Total interval training time: 30 minutes Estimated calories expended: 300

You may do the exercise of your choice—walking or jogging outside, cross-trainer, treadmill, bicycling, jumping rope, and so on—as long as you adhere to the interval format of the program. Note: Remember to vary the intensity of your active work phase within each discreet interval. For example, if you are a man, do some intervals at 6, some at 7, some at 8, and some at 9 on the IIT scale.

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