PAGE 1

AD

INTERMWEDS

INTRODUCTION PAGE 3
THE IMPORTANCE OF CORE TRAINING PAGE 4 -5
AREAS OF THE CORE PAGE 6 -7
TARGETING THE CORE PAGE 8
EQUIPMENT FOR CORE TRAINING PAGE 9
IMPORTANCE OF BREATHING PAGE 10
MYTHS VS REALITY PAGE 11 -12
12 WEEK AB WORKOUT PROGRAM PAGE 13 -19
BEGINNER WORKOUTS PAGE 20 -21
INTERMEDIATE WORKOUTS PAGE 21 -22
ADVANCE WORKOUTS PAGE 23-24
EXERCISE INDEX PAGE 25 -31

Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.

PAGE 2
 INTRODUCTION
Welcome to the Fit Affinity
12 Week Core Program! This
plan is tailored to give you
an extensive understanding
of what it takes to achieve
that all important definition
in your mid section, and
includes a comprehensive
overview of the science
behind the role of abdominals
in your anatomy.

Are you stuck in a sit-up

rut? For most, a core workout SPECIFICALLY DESIGNED TO TARGET
means endless abdominal YOUR ENTIRE MID-SECTION FROM
FRONT TO BACK, THIS 12-WEEK
crunches in a quiet corner of PLAN COMPRISES OF 5 WORKOUTS
the gym in the vague hope that A WEEK. BY INCORPORATING A
a six-pack will begin to appear COMBINATION OF EXERCISES
- but just how effective is your FOCUSED ON ABDOMINALS, OBLIQUES
AND THE WIDER CORE AREA, THIS
technique? WORKOUT WILL HAVE YOU TWISTING,
CRUNCHING AND PLANKING YOUR
When it comes to your core, quality WAY TO SCULPTED PERFECTION!
not quantity is the secret to success.
A STRONG CORE WILL SUPPORT YOUR
One of the most important and often
ENTIRE MUSCULAR SET UP, HELPING
overlooked muscle groups is the core.
TO PREVENT BACK PAIN WHILST
A weak core will hinder your progress,
IMPROVING FORM AND ASSISTING
set you up for injury and restrict your
WITH BALANCE, FLEXIBILITY, STABILITY
potential for enhancing the rest of your
AND STRENGTH.
physique.
SO SKIP THE SIT-UPS AND PREPARE TO
The conventional sit-up is old news - a
CARVE THOSE ABS THAT YOU CRAVE!
fresh, challenging and effective plan
is the only barrier between you and a
tight, sculpted mid-section!

PAGE 3
AB WORKOUT GUIDE
THE IMPORTANCE OF CORE TRAINING

Training the
core is a
crucial part of
any exercise
regime.

As the back and abdominal

CORE EXERCISES STRENGTHEN
area becomes stronger, the
THE BODY, PARTICULARLY THE
body also experiences
PELVIS, HIP, AND LOWER BACK
an improvement in balance and
AREAS. EXAMPLES OF EXERCISES
coordination. Performing core exercises
TO STRENGTHEN THE CORE
stimulates a particular area in the brain
INCLUDE CRUNCHES, REVERSE
called the cerebellum that links to body
CRUNCHES, BALL CRUNCHES,
parts for coordination, spatial awareness,
OBLIQUE CROSSING OVER
and balance. These exercises are not
CRUNCHES, AIR BICYCLING,
simply a workout for the body, but also
PLANK, BUTT LIFTS, BACK
for the brain.
EXTENSIONS WITH BALL, AND
MANY MORE.
Core exercises work on the
deep abdominal muscles, which
HERE ARE SOME OF THE MANY are scientifically known as transverses
BENEFITS TO CORE TRAINING: abdominis. Doing these will not only
strengthen your abs, but will also flatten
Core exercises also make the them to make your body look better.
lower back stronger and
healthier. With a stronger back, Whilst most people find it hard
you will be less prone to lower back pain, to believe that working
which is usually a result of carrying too abdominal muscles can improve
much weight, or pressure on the lower flexibility, core exercises can certainly
back. By enhancing the body’s weight- do wonders for ligaments and muscles
bearing capabilities, back muscles and by stabilizing the lower back. When the
ligaments will be less vulnerable to back is stabilized, stress and tension
damage by heavy weight. Moreover, a are removed, thus allowing for greater
stronger core will allow for normal spinal range of motion, which in turn results in
functions. enhanced flexibility.

PAGE 4
AB WORKOUT GUIDE
THE IMPORTANCE OF CORE TRAINING
CONTINUED...

Another benefit of core in your ability to play these sports.

training is improved lung There is a great deal of everyday
capacity. Core muscles are benefits to strengthening your
connected to the diaphragm, so core.
working these muscle groups will
enhance one’s ability to inhale and Everyday activities such as bending
exhale fully. If the body is able to take to put your shoes on, picking up
in more oxygen, the heart is able to a package, turning to look behind
pump blood efficiently, so there will you, sitting in a chair, or simply
be a significant improvement in the standing still are just a few of
overall performance of the body. the many mundane actions that
rely on your core but are only
noticeable once they become
Strengthen the body difficult or painful. Even the most
basic activities of daily life such as
bathing or dressing can call on your
It is not only the abdominals and core.
the lower back that core exercises
can strengthen. They can also Jobs that involve lifting, twisting,
make the entire body stronger. and standing all rely on core
A great example of this, is sport muscles. But less obvious tasks
and general exercise. After doing such as sitting at your desk for
several core exercise workouts, you hours engage your core as well.
will find that your sports-playing Phone calls, typing, computer use,
capabilities will be improved. and similar work, can make back
Whether it is surfing, running, muscles surprisingly stiff and sore,
skiing, or cycling, you will see particularly if you are not strong
a tremendous improvement enough to practice good posture.

PAGE 5
AB WORKOUT GUIDE
AREAS OF THE CORE

The Rectus Abdominis

The rectus abdominis muscle is located in the front of the body, beginning at the
pubic bone and ending at the sternum. It is located inside the abdominals. The
muscle is activated whilst doing crunches because it pulls the ribs and the pelvis
in and curves the back. Breathing in and holding the rectus abdominis in pulls
in the abdomen. When this muscle is exercised, layers of fat disappear from the
abdomen and the exposed rectus abdominis muscle creates the look of a six-
pack. The rectus abdominis muscle leads to an area that comprises of the lateral
abdominal wall.

Serratus Anterior
The muscle originating on the top surface of the upper ribs is called the serratus
anterior muscle. The serratus anterior muscle inserts at the medial border of
the scapula, along the anterior length. The serratus anterior muscle includes
three sections; the superior, intermediate, and the inferior. The function of the
serratus anterior muscle is to allow the anteversion of the arm and to pull the
scapula forward, coming around the thorax. The serratus anterior muscle also
allows the rotation of the arm upwards, which allows a human to lift items over
his or her head.

The External Oblique

The external oblique muscle is one of the largest parts of the human trunk. It is
one of the outermost of the abdominal muscles, extending from the crest of the
ilium to the pectorals. On one side, other abdominals cover the stomach, while
towards the back; the external oblique comes close to the serratus muscles.
The external obliques on either side not only help to rotate the trunk, but they
perform a few other vital functions. The muscle helps pull the chest, as a whole,
downwards, which compresses the abdominal cavity. Although relatively minor
in scope, the external oblique muscle also supports the rotation of the spine.
Since the muscle contributes to many trunk movements, strain or injury to the
muscle can be debilitating.

PAGE 6
The Internal Oblique
The internal oblique is an abdominal muscle located beneath the external
abdominal oblique. This muscle supports the abdominal wall, assists in forced
respiration, aids in raising the intra-abdominal pressure, and rotates and abducts
the trunk with help from other muscles. The internal abdominal oblique muscle
is an antagonist to the diaphragm, reducing thoracic chest cavity volume during
exhalation. The contraction of this muscle also side-bends and rotates the trunk
by pulling the midline and rib cage toward the lower back and hip. Internal
abdominal oblique muscles are called same side rotators. The right internal
oblique works with the left external oblique and vice versa when flexing and
rotating the torso.

The Transverse Abdominis

The transverse abdominis is located underneath the rectus abdominis and is the
deepest layer of abdominal muscle, sitting directly beneath the internal oblique
muscle. It wraps around the torso from front to back, running from the ribs to the
pelvis in a similar way to a corset. It is vital for thoracic and pelvic support and
stabilizes the spine during lifting movements, acting as your body’s natural weight
belt. A strong transverse abdominis will evenly distribute force throughout your
muscles, alleviating strain on your back and joints.

The Erector Spinae

The erector spinae muscles are the unsung heroes of the back. These are two
groups of muscles that follow the spine and help the abdominals support the
entire torso and maintain good posture. The erector spinae muscles are not single
large muscles but rather groups of smaller muscles and tendons. There are two
groups, one on either side of the spine. The erectors stretch from the tailbone
to the top of the rib cage with the individual muscles attaching at various points
along the way. The most important function of the erector spinae muscles is to
work with the abdominals to help stabilize the torso. Together, the erectors and
abdominals form what some athletes
call the core or powerhouse of the
body. These muscles are essential
for good posture while standing or
sitting. Good posture uses muscles
the way they should be used and
helps the whole body function.
The erector spinae functions to
straighten the back and provides for
side-to-side rotation. The muscles
can be easily damaged through
improper use, such as lifting heavy
objects by bending from the waist
or putting too much strain on the
back.

PAGE 7
 isolution
exercises and
compound lifts
can help target
the core muscles

AB WORKOUT GUIDE
TARGETING THE CORE

TARGETING THE CORE TARGETING THE CORE

THROUGH ISOLATION THROUGH compound lifts
Isolation of the core is challenging, It’s not only isolation movements that
but when performed correctly, can strengthen the core, but compound movements
increase strength and stability, develop too.
endurance and reduce the risk of injury.
Compound exercises are multi-joint movements
The transverse abdominis (TVA) comes that rely on the coordinated actions of several
into play when engaging the core. muscle groups to move two or more joints
Proper activation of the TVA is beneficial through a range of motion.
during core specific workouts, weight
training and even throughout your daily For example, the squat involves your ankles,
activities. knees, and hips. The squat movement puts
major training stress on the quads, hamstrings,
The first step in isolating the core is glutes, back and core, and a host of small,
learning to contract it. This can be much stabilizing muscles. Even though it’s a single
more difficult than activating a muscle strength training exercise, it works many parts
such as the bicep, as there is no visible of the body. Compound movements revolve
contraction of the deeper transverse around the core and thus require activation and
abdominis muscle, which makes it stability from the core. Complete an exercise
difficult to visualize movement. with good form and the core will get worked.
Consistently increase the load of an exercise
You can engage your core by driving your whilst practicing good form and you make the
midsection out to create a rigid cylinder core stronger.
of muscular support, NOT by sucking
in your abs or belly button. To touch, Exercises performed whilst standing demand
this will feel like a light tension, not an the most core activation. If you are seated or
expansion that pushes the fingertips out. lying down, your body uses whichever surface
Correct breathing technique (referred to you recline on to create stability, which reduces
later on in the program) whilst focusing stimulation of the core
on tightness in your core throughout
the movement will assist with proper
contraction. Various exercises require
core specific stimulation, in particular,
the plank or lateral bridge.

Although initial activation of the core

will be conscious and deliberate, with
practice, it will soon become instinctive
in your workouts. What’s more, the
better you are at isolating the muscle,
the more efficient it will become at
integrating and engaging itself into
functional, everyday tasks.

PAGE 8
 AB WORKOUT GUIDE
EQUIPMENT FOR CORE TRAINING

THERE IS SO MUCH EQUIPMENT

OUT THERE THAT CAN AID YOUR
ABDOMINAL TRAINING.

MIRACULOUS FITNESS AND EXERCISE

EQUIPMENT SURFACES ON A REGULAR
BASIS WITH THE PROMISE TO GIVE YOU
A SIX-PACK AND TIGHT, SCULPTED ABS.

THE HARD TRUTH IS THAT A SINGLE

WORKOUT MACHINE WILL NOT DELIVER >BAR
YOU A FLAT STOMACH. IN FACT, VERY Pull-up bars are great to do several body
FEW ‘QUICK-FIXES’ WILL MAKE ANY weight exercises and it are especially
DIFFERENCE. IN ORDER TO SEE THE beneficial for working the core. There
are various workouts you can do to train
BEGINNINGS OF ANY VISIBLE MUSCLES the abdominis and the obliques. Hanging
IN YOUR MID SECTION, YOU WILL FIRST leg and knee raises are a fantastic
NEED TO LOSE FAT THROUGH CARDIO exercise that can be performed with a
AND DIET. ABDOMINAL TRAINING, WITH bar.
OR WITHOUT FANCY EQUIPMENT, WILL
SCULPT AND STRENGTHEN YOUR CORE.
>EXERCISE BALL
With the help of the exercise ball, you
can do a number of effective exercises.
In order to control the motion of the
Below are some of the best ball, your abdominal muscles have to
engage to stabilize your body and its
pieces of equipment for core movement throughout the exercise. A
boss ball is a great alternative for those
training: at beginner stage.

>ADJUSTABLE SIT UP MACHINES/BENCHES

Ab benches are one of the oldest types of
fitness equipment that are always found
in gyms. The latest benches are adjustable,
which enables you to increase or decrease
the angle of the board. This way, you can
change the resistance. Besides sit ups, you
can do a wide variety ab exercises on a
bench including crunches, leg raising and
twists. It is a truly valuable tool to train the
entire core.

>CORE WHEEL
This is another very powerful tool to
train abdominal muscles, together with
shoulders, arms and back. An ab/core
wheel allows you to perform an efficient
core workout. Stimulation of the core is
required to roll out and back in. Therefore,
the abdominal muscles are engaged
throughout.

PAGE 9
 AB WORKOUT GUIDE
IMPORTANCE OF BREATHING
AND STIMULATING THE CORE

BREATHING PROPERLY DURING EXERCISE

CAN MEAN THE DIFFERENCE BETWEEN AN
INVIGORATING WORKOUT AND ONE THAT
LEAVES YOU FATIGUED AND BREATHLESS.
WHEN DOING ABDOMINAL EXERCISES
LIKE CRUNCHES OR PLANKS, THE RIGHT
BREATHING TECHNIQUE CAN ENHANCE THE
WORKOUT SO THAT YOU GET THE MOST
OUT OF EVERY SECOND OF EXERTION. BY
PRACTICING THE CORRECT BREATHING
TECHNIQUES ON YOUR OWN AND KNOWING
WHEN TO INHALE AND EXHALE, YOU CAN
PAIR PROPER BREATHING WITH YOUR
FITNESS EFFORTS FOR THE BEST POSSIBLE
RESULTS.

You may not think about something as your hand over your stomach. Take a deep
automatic as breathing, but it can make all the breath and watch your hand. If it rises with
difference in your core workout. When doing your breath then you are breathing correctly.
stomach exercises, breathing out at the right If your hand does not move then you are not
time tightens your core muscles so you get breathing deeply enough. Breathe three times
more out of your workout. Proper breathing in a row with your hand over your stomach
technique can also give you more stamina before starting your core workouts.
while on the exercise mat. When exerting
yourself, it can seem like a natural reaction To engage your abdominal muscles while
to hold your breath. Unfortunately, this is a breathing throughout your stomach workout,
dangerous idea, which could result in dizziness you should know when to inhale and when to
and even fainting. exhale. While performing weight or resistance
training, exhale with the contraction or
Improper breathing technique could be exertion of your ab muscles for the most
hindering your ability to get the most out of power.
your ab workout. To get the most oxygen from
your lungs to your muscles, it's important
that you draw air deep into your lungs. This
is accomplished using a technique known as
abdominal breathing. Abdominal breathing
helps you fill your belly with air to get the
optimal amount of oxygen into your body. If
you're only pulling air into your chest, you may
not get the oxygen you need during a workout.

To ensure you understand how to breathe

properly whilst exercising, try taking a few
abdominal breaths when you are relaxed.
Find a spot on the floor, lay flat and place
PAGE 10
 AB WORKOUT GUIDE
MYTH’S VS REALITY

REALITY:
Like most things in life, abs do not come easy. Crunches will strengthen the rectus
abdominis but if there is a layer of fat around your abs, no amount of sit-ups will
“ If I do 100’s uncover them.
of sit-ups
everyday, I’ll Correct diet and nutrition is the key to progress and unfortunately, time spent at the
gym will not counteract the effects of a poor diet. Spot reduction is a myth, which
get visible means that excessive area specific exercises will not burn fat in a desired region. Cut
abs” calories in your diet to encourage fat loss, then add to this any form of cardio that
increases your heart rate - you need to burn enough calories to drop fat throughout
the body.

Likewise, ab training should be vast and varied. Basic sit-ups do not compare to a
dynamic core concentrated workout. All areas of the core need to be trained before
you can expect to see results.

REALITY :
Low carb diets have been around for a long time, but their popularity has surged in
recent years. In fact, when it comes to abs, carbohydrates are the most discussed
macronutrient.
“You must
It is widely acknowledged that reducing carbs in your diet will strip fat from your mid-
section, reduce water retention and bloating and improve hunger control. But for some,
follow a low
the negatives may outweigh the benefits.
carb diet in
Carbs affect everyone differently, so if your body reacts negatively to a lack of order to get
carbohydrates, opt for a varied approach with your diet. abs”
If carb intake is too low for too long, cravings will intensify, energy levels will plummet
and your resting metabolic rate will drop. If it works for you, maintenance is crucial. If
you cannot sustain a diet that is low in carbohydrates, it is not a viable solution.

REALITY:
A six-pack is the ultimate status symbol, the Holy Grail of fitness. Everybody is capable
of achieving visible abs, but are you hampering your efforts by falling into some very
basic traps?

“It doesn’t First and foremost, your body fat MUST be low. If you are carrying extra weight around
matter what I your mid-section, focus on improving your diet and introducing cardio into your
do, I can’t get workouts. Secondly, your abdominal muscles are complex. Unless you are following a
a six-pack” diverse plan, which is aimed at targeting a variety of muscles within your core, you will
not see results.

Finally, ensure you are getting enough rest. A lack of sleep brings about hormonal
changes that increase appetite, elevate stress levels and trigger your body’s tendency
to retain fat around your middle, thus impeding success. Follow through with rest days
and make certain you get plenty of sleep.

PAGE 11
MYTH’S VS REALITY

REALITY :
By and large, women will have a harder time than men to achieve definition in their
abdominals because of their hormonal and muscular composition. Not only do men
produce more testosterone than women, which enables the body to build muscle mass,
they also have a lower biological need to retain body fat. A low level of fat is crucial for
that yearned after six-pack and a woman’s body will naturally fight harder to maintain a
“Women
higher body fat percentage. can’t get
abs like
Albeit challenging, it is definitely not impossible. Proper nutrition and low body fat are
fundamental. Strength training will increase levels of lean muscle tissue, which enables men”
your body to burn more calories at rest. Add to this an emphasis on functional or
compound exercises, and you will be well on your way to seeing some core definition.

REALITY:
This is a very common misconception and a trap that many fall into. Once you
have succeeded in achieving your six-pack, there is still a lot of work to be done to
“Once you maintain it.

have a Getting there is the biggest hurdle, but unfortunately this does not mean you can
six-pack, the sit back and reap the benefits. Going back to your old ways will not preserve your
hard work - you need to find a balance between dedication to the cause and living
work is done” a balanced life.

By and large, women

will have a harder time
than men to achieve
definition in their
abdominals because
of their hormonal and
muscular composition.

PAGE 12
 BELOW IS THE COMPLETE OUTLINE OF
THE FIT AFFINITY 12 WEEK AB WORKOUT
PROGRAM, THE FOLLOWING PAGES
EXPLAIN EACH WORKOUTS EXERCISES,
SETS & REPS. DON’T FORGET TO VISIT THE
EXERCISE INDEX TO SEE A DESCRIPTION
AND BREAKDOWN OF EACH EXERCISE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Core Oblique Abs Workout Oblique Core

Week 1 Rest Rest
Workout 1 Workout 1 1 Workout 2 Workout 2
Abs Workout Core Work- Oblique Ab Core
Week 2 Rest Rest
2 out 1 Workout 2 Workout 3 Workout 2
Core Work- Abs Work- Oblique Core Abs Workout Oblique
Week 3 Rest
out 3 out 3 Workout 3 Workout 4 4 Workout
Core Work- Oblique Work- Ab Workout Core Oblique
Week 4 Rest Rest
out 3 out 3 3 Workout 4 Workout
Abs Workout Oblique Work- Core Work- Ab Core
Week 5 Rest Rest
4 out 5 out 5 Workout 5 Workout 1

Oblique Abs Workout Core Abs Workout

Week 6 Ab Workout 6 Rest Rest
Workout 6 7 Workout 6 7

Abs Workout Oblique Core Abs Workout

Week 7 Abs Workout 6 Rest Rest
8 Workout 7 Workout 7 9

Oblique Abs Workout Oblique Work- Core Oblique

Week 8 Rest Rest
Workout 8 10 out 9 Workout 8 Workout 9

Oblique Abs Workout Oblique Core Oblique

Week 9 Rest Rest
Workout 10 11 Workout 11 Workout 9 Workout 8
Abs Workout Abs Work- Core Core Oblique
Week 10 Rest Rest
1 out 2 Workout 1 Workout 2 workout
Oblique Core Abs Workout Oblique
Week 11 Rest Core Workout 3 Rest
Workout 2 Workout 4 3 Workout

Core Workout Abs Workout Oblique Abs Core

Week 12 Rest Rest
10 12 Workout 9 Workout 13 Workout 11

PAGE 13
 CORE WORKOUT 1
Exercise SETS REPS
WEIGHTED CRUNCHES 3 8-12
SIDE PLANK 2 45-60 seconds
AIR BIKE 3 15-20
THE COBRA 2 45-60seconds

CORE WORKOUT 2
Exercise SETS REPS
AB ROLLOUT 3 8-10
HELL TOUCHES 3 15-20
LEG RAISES 2 20
ONE ARM PULLEY SIDE BEND 2 10-18 EACH SIDE
CRUNCHES 3 15-25

CORE WORKOUT 3
Exercise SETS REPS
SIDE CRUNCHES 3 20 EACH SIDE
THE COBRA 3 45 SECONDS
REVERSE CRUNCHES 3 20
DUMBBELL SIDE BEND 2 10-18 EACH SIDE

CORE WORKOUT 4
Exercise SETS REPS
CABLE CRUNCHES 3 10-12
JACKKNIFE SIT UP 3 10-14
RUSSAIN TWISTS 3 20-25
LEG RAISES 2 10-18

CORE WORKOUT 5
Exercise SETS REPS
HANGING LEG/KNEE RAISES 3 8-12
ONE ARM PULLEY SIDE BEND 3 12-18 EACH SIDE
CRUNCHES 2 15-20
CRUNCHES ON SIDE 2 10-15 EACH SIDE
PLANK 2 45 SECONDS

CORE WORKOUT 6
Exercise SETS REPS
BARBELL SIDE BEND 3 10-15
AB ROLLOUT 2 6-12
SIDE PLANK 3 45 SECONDS EACH SIDE
LEG RAISES 2 10-20
PAGE 14
HEEL TOUCHES 3 30
 CORE WORKOUT 7
Exercise SETS REPS
AIR BIKES 3 25
DECLINE CRUNCHES 3 10-15
THE COBRA 2 45 -60 SECONDS
ONE ARM PULLEY SIDE BEND 3 20 EACH SIDE
WOOD CHOPES 3 10-18 EACH SIDE

CORE WORKOUT 8
Exercise SETS REPS
HANGING LEG/KNEE RAISES 3 10
DUMBBELL SIDE BEND 2 15 EACH SIDE
CRUNCH WITH FEET UP 3 20-30
SEATED BARBELL TWIST 2 10-15
REVERSE CRUNCHES 3 12-15

CORE WORKOUT 9
Exercise SETS REPS
WOOD CHOPS 3 15-20 EACH SIDE
HANGING LEG/KNEE RAISES 3 10-20
WEIGHT CRUNCHES 3 15-20
SIDE PLANK 2 30-45 SECONDS
EACH SIDE
AB CRUNCH MACHINE 3 8-12

CORE WORKOUT 10
Exercise SETS REPS
DECLINE CRUNCHES 3 10-15
THE COBRA 3 60 SECONDS
HEEL TOUCHES 3 25-30
SIDE CRUNCHES 2 25-35
CABLES CRUNCHES 3 8-10

CORE WORKOUT 11
Exercise SETS REPS
AB ROLLOUT 3 6-12
DUMBBELL SIDE BEND 2 15-20
AB CRUNCH MACHINE 2 8-12
SEATED BARBELL TWIST 2 20
HANGING LEG/KNEE RAISES 2 8-14
CABLE CRUNCH WITH TWIST 2 20
PAGE 15
 AB WORKOUT 1
Exercise SETS REPS
AB CRUNCH MACHINE 3 8-12
REVERSE CRUNCHES 3 10-20
JACKKNIFE SITUPS 2 8-12
PLANK 3 30-45 SECONDS

AB WORKOUT 2
Exercise SETS REPS
HANGING LEG/KNEE RAISES 2 6-10
CABLE CRUNCHES 3 10-14
STOMACH VACUUM 4 15-30
CRUNCHES WITH FEETUP 3 20-30

AB WORKOUT 3
Exercise SETS REPS
AB ROLLOUT 3 6-10
AB CRUNCH MACHINE 3 15-25
JACKKNIFE SIT UPS 2 10-14
DECLINE CRUNCHES 4 8-20

AB WORKOUT 4
Exercise SETS REPS
PIKES 3 10-15
CRUNCHES WITH FEET UP 3 20-30
AIR BIKE 3 15-25
CRUNCHES WITH HANDS
3 20-30
OVERHEAD

AB WORKOUT 5
Exercise SETS REPS
WEIGHTED CRUNCHES 3 8-10
PIKES 3 10-15
LEG RAISES 3 25-30
PLANK 3 45-60

AB WORKOUT 6
Exercise SETS REPS
AB ROLLOUT 3 8-12
HANGING LEG/KNEE RAISES 3 8-15
AB CRUNCH MACHINE 3 15-25
STOMACH VACUUM 3 20-35

PAGE 16
 AB WORKOUT 7
Exercise SETS REPS
DECLINE CRUNCHES 3 30-40
LEG RAISES 3 25
REVERSE CRUNCHES 3 25-30
PIKES 2 20-35

AB WORKOUT 8
Exercise SETS REPS
CABLE CRUNCHES 3 25-20
CRUNCHES WITH FEET UP 3 25-30
PLANK 3 45-60 SECONDS
AB CRUNCH MACHINE 3 25-40

AB WORKOUT 9
Exercise SETS REPS
HANGING LEG/KNEE RAISES 4 10
AIR BIKE 4 25-30
DECLINE CRUNCHES 4 10-15

AB WORKOUT 10
Exercise SETS REPS
PLANK 4 60
AB CRUNCH MACHINE 4 20-30
CRUNCHES WITH FEET UP 4 20-20

AB WORKOUT 11
Exercise SETS REPS
AB ROLLOUT 3 8-12
WEIGHTED CRUNCHES 3 15-20
CABLE CRUNCHES 3 20-30
AB ROLLOUT 2 TO FAILURE

AB WORKOUT 12
Exercise SETS REPS
JACKKIFE SIT UPS 3 10-15
HANGING LEG/KNEE RAISES 3 10-15
DECLINE CRUNCHES 3 15-20
CRUNCHES WITH HANDS 3 20-25
OVERHEAD

PAGE 17
 AB WORKOUT 13
Exercise SETS REPS
HANGING LEG/KNEE RAISES 3 10-12
AB ROLLOUT 3 8-14
AB CRUNCH MACHINE 3 15-25
PLANK 3 60-90

OBLIQUES WORKOUT 1
Exercise SETS REPS
DUMBBELL SIDE BEND 3 10-15
HEEL TOUCHES 3 20-30
BARBELL SIDE BENDS 3 15-20
CROSS BODY CRUNCH 2 20

OBLIQUES WORKOUT 2
Exercise SETS REPS
ONE ARM PULLEY SIDE 3 12-18 EACH SIDE
BEND
SIDE CRUNCH 3 15-25 EACH SIDE
WOODCHOPS 3 15 EACH SIDE
CABLE CRUNCHES WITH 3 20-30
TWIST

OBLIQUES WORKOUT 3
Exercise SETS REPS
RUSSIAN TWISTS 3 15-20
DECLINE CRUNCHES WITH 3 20
TWIST
WOODCHOPS 3 20-25 EACH SIDE

OBLIQUES WORKOUT 4
Exercise SETS REPS
SIDE PLANK 3 30-45 SECONDS
EACH SIDE
SEATED BARBELL TWISTS 3 20
SIDE CRUNCHES 3 15-25

OBLIQUES WORKOUT 5
Exercise SETS REPS
CABLE CRUNCHES WITH 4 20-30
TWIST
DUMBBELL SIDE BEND 4 15 EACH SIDE
CROSS BODY CRUNCH 3 10-20

PAGE 18
 OBLIQUES WORKOUT 6
Exercise SETS REPS
WOODCHOPS FROM HIGH 4 15 EACH SIDE
HEEL TOUCHES 4 30
SIDE CRUNCHES 3 15-25

OBLIQUES WORKOUT 7
Exercise SETS REPS
SIDE PLANK 3 45 SECONDS EACH
SIDE
ONE ARM PULLEY BEND 3 15-20 EACH SIDE
RUSSAIN TWISTS 3 15-20 EACH SIDE
SIDE CRUNCHES 3 10-15 EACH SIDE

OBLIQUES WORKOUT 8
Exercise SETS REPS
WOODCHOPS FROM LOW 3 45 SECONDS EACH
SIDE
DECLINE CRUNCHES WITH 3 20-25
TWIST
SIDE PLANK 3 60 SECONDS EACH
SIDE
CROSS BODY CRUNCHES 3 15-25

OBLIQUES WORKOUT 9
Exercise SETS REPS
ONE ARM PULLEY SIDE BEND 3 30-40
SEATED BARBELL TWISTS 3 30
HEEL TOUCHES 4 25-35

OBLIQUES WORKOUT 10
Exercise SETS REPS
CABLE CRUNCHES 4 20-30
DUMBBELL SIDE CRUNCHES 3 15- 20 EACH SIDE
RUSSAIN TWISTS 4 25

OBLIQUES WORKOUT 11
Exercise SETS REPS
HEEL TOUCHES 3 25
SIDE CRUNCHES 4 20 EACH SIDE
WOODCHOPS 4 12-18 EACH SIDE
ONE ARM PULL SIDE BEND 3 15-20 EACH SIDE

PAGE 19
 beginner
CORE WORKOUTS
BEGINNER WORKOUT 1
Exercise SETS REPS
Crunches 3 10-15

Plank 3 30-40 secs

Cross Body Crunches 2 20-30

BEGINNER WORKOUT 2
Exercise SETS REPS
Reverse Crunch 3 15-20

One Arm Pulley Side bends 3 12- 18

each side
Leg Raises 2 10-15

BEGINNER WORKOUT 3
Exercise SETS REPS
Wood Chops 2 10-15
each side
Air Bike 3 20-30

Dumbbell Side Bends 3 10-15

BEGINNER WORKOUT 4
Exercise SETS REPS
Cable Crunches 3 20-25

The Cobra 3 30secs

Heel touches 3 20-30

BEGINNER WORKOUT 5
Exercise SETS REPS
Plank 3 40-60 secs

Seated Barbell Twists 3 10-15

Air Bike 3 20-30

BEGINNER WORKOUT 6
Exercise SETS REPS
Russian Twists 3 20

Air Crunch Machine 3 10-15

Air Bike 3 20-30

PAGE 20
 BEGINNER WORKOUT 7
Exercise SETS REPS
Crunches with feet up 3 20-25

Wood Chops 3 15-20

Cross Body Crunches 3 20-25

BEGINNER WORKOUT 8
Exercise SETS REPS
Pikes 3 15-20

Heel Touches 3 30

Cable Crunches 3 20-25

CORE WORKOUTS

INTERMEDIATE WORKOUT 1
Exercise SETS REPS
Jackknife Sit Ups 3 12-18

Russian Twists 4 20-25

Crunches with Feet up 3 18-20

INTERMEDIATE WORKOUT 2
Exercise SETS REPS
Air Bike 3 15-20

One Arm Pulley Side Bend 4 15

Reverse Crunches 3 15-20

INTERMEDIATE WORKOUT 3
Exercise SETS REPS
Ab Rollout 3 6-10

Barbell Side Bends 3 12-20

Leg Raises 3 14-20

Heel Touches 3 15-25

PAGE 21
 INTERMEDIATE WORKOUT 4
Exercise SETS REPS
Wood Chops 3 15-20

Hanging Leg/Knee Raises 3 10-15

Dumbbell Side Bend 3 15-20

Cable Crunches 3 15-20

INTERMEDIATE WORKOUT 5
Exercise SETS REPS
Wood Chops from low 3 15-20
each side
One Arm Pulley Side Bends 3 15-20

Stomach Vacuum 3 30 seconds

Decline Crunches 3 20-25

INTERMEDIATE WORKOUT 6
Exercise SETS REPS
Crunches with Hands Overhead 3 15-20

Hanging Leg/Knee Raises 3 10-15

Dumbbell Side Bends 3 20

each side
The Cobra 3 30- 45
seconds

INTERMEDIATE WORKOUT 7
Exercise SETS REPS
Air Bike 4 15-25

Seated Barbell Twists 4 20

Weighted Crunches 4 15-20

INTERMEDIATE WORKOUT 8
Exercise SETS REPS
Russain Twists 4 15-25

Plank 4 45 seconds

Pikes 4 20

PAGE 22
 INTERMEDIATE WORKOUT 9
Exercise SETS REPS
Decline Crunches 3 10-15

WoodChops from High 2 15-20

The Cobra 2 30-45

seconds
Seated Barbell Twists 2 15-20

Cable Crunches 3 10-15

INTERMEDIATE WORKOUT 10
Exercise SETS REPS
One Arm Pulley Side Bends 3 20 each side

Hanging Leg/Knee Raises 2 10-15

Stomach Vacuum 4 15-20

Ab Rollout 2 6-12

Dumbbell Side Bends 3 20

CORE WORKOUTS

ADVANCED WORKOUT 1
Exercise SETS REPS
Weighted Crunches 3 15-20

Pikes 3 12-18

Heel Touches 4 30-40

Dumbbell Side Bends 3 25-35

ADVANCED WORKOUT 2
Exercise SETS REPS
Hanging Leg Raises 3 12-20

WoodChops 3 20-25

Ab Rollout 3 14-18

Crunches On Side 4 25-35

PAGE 23
 ADVANCED WORKOUT 3
Exercise SETS REPS
Stomach Vacuum 5 12-20
seconds
Ab Crunch Machine 2 8-12

Air Bike 2 25-40

Barbell Side Bends 2 20-30

The Cobra 5 20-30

ADVANCED WORKOUT 4
Exercise SETS REPS
Reverse Crunches 3 15-25

Pikes 3 15-25

Cable Crunches with Twist 2 25-30

Ab Rollout 3 15-20

Russian Twists 3 20-30

ADVANCED WORKOUT 5
Exercise SETS REPS
Plank 2 60 seconds

Decline Crunches 3 20-30

Ab Crunch Machine 2 8-12

Dumbbell Side Bends 3 20-30

One Arm Pulley Side Bends 3 25-35

Plank 2 60 seconds

“ DON’T FORGET
TO VISIT THE
EXERCISE
INDEX FOR
INFOMATION
ON CORRECT
“
FORM.

PAGE 24
 CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on your back with your feet flat on the ground
- Place your hands lightly on either side of your head
- While pushing the lower back down into the floor begin to roll
your shoulders of the floor
- Continue to push down as hard as you can with your lower back
as you contract your abdominals and exhale
-Your shoulders should come up off the floor only about four
inches, and your lower back should remain on the floor
-At the top of the movement, contract your abdominals hard and
keep the contraction for a second
- After the contraction, begin to come down slowly again to the
starting position as you inhale

CRUNCHES WITH FEET UP

MAIN MUSCLE USED: ABDOMINALS
-Lie flat on your back with your feet raised on a flat surface
about knee high. For example a bench or exercise ball
-Place your hands lightly on either side of your head
-While pushing the lower back down into the floor begin to roll
your shoulders of the floor
- Continue to push down as hard as you can with your lower
back as you contract your abdominals and exhale
-Your shoulders should come up off the floor only about four
inches, and your lower back should remain on the floor
-At the top of the movement, contract your abdominals hard
and keep the contraction for a second
- After the contraction, begin to come down slowly again to the
starting position as you inhale

WEIGHTED CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
-Lie flat on your back with your feet flat on the ground.
-Place a dumbbell or kettlebell on your chest
-While pushing the lower back down into the floor begin to
roll your shoulders of the floor
- Continue to push down as hard as you can with your lower
back as you contract your abdominals and exhale
-Your shoulders should come up off the floor only about four
inches, and your lower back should remain on the floor
-At the top of the movement, contract your abdominals hard
and keep the contraction for a second
-Be sure to keep the dumbbell/kettlebell pressed to your
chest for the duration of the movement
- After the contraction, begin to come down slowly again to
the starting position as you inhale
PAGE 25
 CABLE CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
-Kneel below a high pulley with a rope attached
-Grip the rope attachment and lower the rope until your
hands are placed next to your head
- With the hips stationary and the back straight, flex the waist
as you contract the abs so that the elbows travel towards the
middle of the thighs
-Exhale as you perform this portion of the movement and
hold the contraction for a second
-Slowly return the weight to the starting position as your
inhale

CRUNCHES WITH HANDS OVER HEAD

MAIN MUSCLE USED: ABDOMINALS
- Lie on the floor with your back flat and knees bent with
around a 60-degree angle between the hamstrings and the
calves
- Keep your feet flat on the floor and stretch your arms over-
head with your palms up
- Curl your upper body forward and bring your shoulder
blades just off the floor
-At all times, keep your arms aligned with your head, neck and
shoulder. Don't move them forward from that position
-Exhale as you perform this portion of the movement and
hold the contraction for a second
- Slowly lower down to the starting position as you inhale

REVERSE CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
-Lie down on the floor with your legs fully extended and arms
to the side of your torso with the palms on the floor. Your arms
should stay here for the duration of the exercise
- Move your legs up so that your thighs are perpendicular to the
floor and feet are together and parallel to the floor
- While inhaling, move your legs towards the torso as you roll your
pelvis backwards and you raise your hips off the floor
-At the end of this movement your knees will be touching your
chest
- Hold the contraction for a second and move your legs back to

AB CRUNCH MACHINE
MAIN MUSCLE USED: ABDOMINALS
- Select a light resistance and sit down on the ab machine
placing your feet under the pads provided and grabbing the top
handles
-Your arms should be bent at a 90-degree angle as you rest the
triceps on the pads provided
- At the same time, begin to lift the legs up as you crunch your
upper torso. Exhale as you perform this movement
- After a second pause, slowly return to the starting position as
you inhale

PAGE 26
 CROSS BODY CRUNCHES
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on your back and bend your knees about 60 degrees
- Keep your feet flat on the ground
-Place your hands loosely behind your head
- Now curl up and bring your right elbow and shoulder across your
body while bring your left knee in toward your left shoulder at the
same time
-Reach with your elbow and try to touch your knee. Exhale as you
perform this movement
-Go back down to the starting position as you inhale and repeat
with the left elbow and the right knee

CRUNCHES ON SIDE
MAIN MUSCLE USED: OBLIQUES
-Lay on your right side with your legs lying on top of each other.
Make sure your knees about 45 degrees.
-Place your left hand behind your head
-Begin by moving your left elbow up, as you would perform a
normal crunch except this time the main emphasis is on your
obliques
-Crunch as high as you can, hold the contraction for a second
and then slowly drop back down
-Breathe in during the eccentric (lowering) part of the exercise
and to breathe out during the concentric (elevation) part of the

CABLE CRUNCHES WITH TWIST

MAIN MUSCLE USED: OBLIQUES AND ABDOMINALS
- Connect a rope attachment to a high pulley cable
- Grab the rope with both hands and kneel approximately two feet
back from the cable machine
- Position the rope behind your head with your hands by your
ears
- Keep your hands stationary, contract your abs and pull down-
ward on the rope in a crunching movement until your elbows
reach your knees
- Pause briefly at the bottom and rise up in a slow and controlled
manner until you reach the starting position
- Repeat the same downward movement until you are halfway
down, at which time you will begin rotating one of your elbows to
the opposite knee
- Again, pause briefly at the bottom and rise up in a slow and con-
trolled manner until
- Repeat the same movement as before, but alternate the other
elbow to the opposite knee
JACK KNIFE SITUPS
MAIN MUSCLE USED: ABDOMINALS
- Lie flat on the ground on your back with your arms extended
straight back behind your head and your legs extended also
- As you exhale, bend at the waist while simultaneously raising
your legs and arms to meet in a jackknife position
-While inhaling, lower your arms and legs back

PAGE 27
 LEG RAISES
MAIN MUSCLE USED: ABDOMINALS
- Lie with your back flat on the ground and your legs extended
in front of you
- Place your hands either under your glutes with your palms
down or by the sides of your body
- As you keep your legs extended, straight as possible with
your knees slightly bent but locked raise your legs until they
make a 90-degree angle with the floor
-Exhale as you perform this portion of the movement and hold
the contraction at the top for a second
- Inhale as you slowly lower your legs back down

HANGING KNEE/ LEG RAISES

MAIN MUSCLE USED: ABDOMINALS
- Hang from a chin-up bar with both arms extended at arms
length in top of you using either a wide grip or a medium grip
- Your legs should be straight down with the pelvis rolled
slightly backwards
- Raise your legs or knees (legs is harder) until the torso makes
a 90-degree angle with the legs
-Exhale as you perform this movement and hold the contrac-
tion for a second or so
- Go back slowly to the starting position as you inhale

PIKES
MAIN MUSCLE USED: ABDOMINALS
-Begin with an elbow planks position
-Position your feet slightly wider than hip width
-Engage the core
-With the feet together slide them towards your chest or use
the TRX apparatus
- The body should resemble a V position as the core contracts
- Inhale as you return back to the starting position

THE COBRA
MAIN MUSCLE USED: ERECTOR SPINAE AND LOWER BACK
-Lie face down on the floor with palms near your chest
-Lift your head, shoulders and chest of the floor by pulling your
shoulder blades down and together
-Hold in this position for the given period of time
-Contract your lower back muscles
-Slowly lower yourself back to the starting position

AB ROLLER
MAIN MUSCLE USED: ABDOMINALS
-Hold the Ab Roller with both hands and kneel on the floor
- Now place the ab roller on the floor in front of you so that you
are on your hands and knees
- Slowly roll the ab roller straight forward, stretching your body
into a straight position
-Go down as far as you can without touching the floor with your
body. Inhale during this portion of the movement.
- After a pause at the stretched position, start pulling yourself back
to the starting position as you exhale

PAGE 28
 AIR BIKE
MAIN MUSCLE USED: : ABDOMINALS AND OBLIQUES
- Lie flat on the floor with your lower back pressed to the ground
- Put your hands beside your head. Be careful however to not
strain with the neck as you perform it.
-Lift your shoulders into the crunch position.
- Bring knees up to where they are perpendicular to the floor, with
your lower legs parallel to the floor
- Simultaneously, slowly go through a cycle pedal motion kicking
forward with the right leg and bringing in the knee of the left leg.
Bring your right elbow close to your left knee by crunching to the
side, as you exhale
- Go back to the initial position as you inhale
- Crunch to the opposite side as you cycle your legs and bring clos-
er your left elbow to your right knee and exhale

PLANK
MAIN MUSCLE USED: : ABDOMINALS
- Get into a prone position on the floor, supporting your weight
on your toes and your forearms
- Your arms should be bent and directly below the shoulder
- Keep your body straight at all times, and hold this position for
the given period of time
- To increase difficulty, an arm or leg can be raised

WOOD CHOPS FROM HIGH TO LOW

MAIN MUSCLE USED: : OBLIQUES
- Attach a standard handle to a cable machine, either at the top
or the bottom and move the cable just under shoulder height
- With your side to the cable, grab the handle with one hand
and step away from the tower. You should be approximately an
arms length away from the pulley, with the tension of the weight
on the cable. Your outstretched arm should be aligned with the
cable
- With your feet positioned shoulder width apart, reach with your
other hand and grab the handle with both hands
-Your arms should still be fully extended
- In one motion, pull the handle towards the knee or the shoulder
while rotating your torso.
- Keep your back and arms straight and core tight while you pivot
your back foot and bend your knees to get a full range of motion
- Maintain your stance and straight arms. Return to the neutral
position in a slow and controlled manner
-Reposition and repeat on the other side

STOMACH VACUUM
MAIN MUSCLE USED: : ABDOMINALS
- Stand straight with your feet shoulder width apart from each other
- Place your hands on your hips
- Now slowly inhale as much air as possible and then start to
exhale as much as possible while bringing your stomach in as
much as possible and hold this position.
-Try to visualize your navel touching your backbone
- During the holding phase, try to breathe normally.
Then inhale and bring your stomach back to the starting position

PAGE 29
 HEEL TOUCHES
MAIN MUSCLE USED: : ABDOMINALS AND OBLIQUES
- Lie on the floor with the knees bent and the feet on the floor around
18-24 inches apart. Your arms should be extended by your side
- Crunch over your torso forward and up about 3-4 inches to the right
side and touch your right heel as you hold the contraction for a sec-
ond. Exhale while performing this movement
- Go back slowly to the starting position as you inhale
- Crunch over your torso forward and up around 3-4 inches to the left
side and touch your left heel as you hold the contraction for a second
- Exhale while performing this movement and then go back to the
starting position as you inhale. Touching both heels is considering
one repetition

SEATED BARBELL TWISTS

MAIN MUSCLE USED: OBLIQUES
- Sit at the end of a flat bench with a barbell placed on top of your thighs
- Your feet should be shoulder width apart from each other
- Grip the bar with your palms facing down and make sure your hands are
wider than shoulder width apart from each other.
- Now lower the barbell behind your head until it is resting along the base
of your neck
- While keeping your feet and head stationary, move your waist from side
to side so that your oblique muscles feel the contraction. Only move from
side to side as far as your waist will allow you to go. Stretching or moving
too far can cause an injury to occur
- Use a slow and controlled motion
- Exhale while twisting your body to the side and in when moving back to
the starting position

BARBELL SIDE BENDS

MAIN MUSCLE USED: OBLIQUES AND ABDOMINALS
- Stand up straight while holding a barbell placed on the back of your
shoulders, slightly below the neck
- Your feet should be shoulder width apart
- While keeping your back straight and your head up, bend only at the
waist to the right as far as possible. Breathe in as you bend to the side.
Then hold for a second and come back up to the starting position as you
exhale
- Keep the rest of the body stationary
- Now repeat the movement but bending to the left instead. Hold for a
second and return

ONE ARM PULLEY SIDE BEND

MAIN MUSCLE USED: OBLIQUES AND ABDOMINALS
-Attach a standard handle to a cable machine
-Move handle to a high position on the pulley/cable machine
- Kneel or Stand with your side to cable. With one hand, reach up and grab
handle with underhand grip.
- Pull down cable until elbow touches your side and the handle is by your
shoulder
- Position feet hip-width apart and place your free hand on hip to help
gauge pivot point
- Keep your arm in static position. Contract oblique to bring the weight
down in a side crunch
- Once you reach maximum contraction, slowly release the weight to the
starting position. The weight stack should never be unloaded in a resting
position. The aim is constant tension during the set
- Swap sides and perform exercise again
PAGE 30
 RUSSIAN TWISTS
MAIN MUSCLE USED: : ABDOMINALS AND OBLIQUES
- Lie down on the floor placing your feet either under something that
will not move or by having a partner hold them
- Your legs should be bent at the knees
- Elevate your upper body so that it creates an imaginary V-shape with
your thighs
- Your arms should be fully extended in front of you perpendicular to
your torso and with the hands clasped. To make this exercise harder,
hold an exercise ball or dumbbell in front of you
- Twist your torso to the right side until your arms are parallel with the
floor while exhaling
- Hold the contraction for a second and move back to the starting po-
sition while exhaling. Now move to the opposite side performing the
same techniques you applied to the right side

DUMBBELL SIDE BEND

MAIN MUSCLE USED: : ABDOMINALS AND OBLIQUES

- Stand up straight while holding a dumbbell on the left hand with palms
facing the torso. As you have the right hand holding your waist
- Your feet should be placed at shoulder width
- While keeping your back straight and your head up, bend only at the
waist to the right as far as possible. Breathe in as you bend to the side.
Then hold for a second and come back up to the starting position as you
exhale
- Keep the rest of the body stationary
- Repeat the movement but bending to the left instead. Hold for a second
and come back to the starting position.
- Repeat for the given amount of repetitions and then change hands

WOODCHOPS
MAIN MUSCLE USED: : ABDOMINALS AND OBLIQUES
- Attach a standard handle to a cable machine and move the cable just
under shoulder height
- With your side to the cable, grab the handle with one hand and step
away from the tower. You should be approximately an arms length away
from the pulley, with the tension of the weight on the cable. Your out-
stretched arm should be aligned with the cable
- With your feet positioned shoulder width apart, reach with your other
hand and grab the handle with both hands
-Your arms should still be fully extended
- In one motion, pull the handle across your body while rotating your
torso.
- Keep your back and arms straight and core tight while you pivot your
back foot and bend your knees to get a full range of motion

- Maintain your stance and straight arms. Return to the neutral position in
a slow and controlled manner
-Reposition and repeat on the other side

PAGE 31
 THANKYOU FOR PURCHASING AND READING THE
FIT AFFINITY 12 WEEK CORE PROGRAM
I HOPE THAT IT HELPS YOU TO ACHIEVE YOUR FITNESS GOALS.
TRAIN HARD GIRLS!

WWW.FITAFFINITY.NET
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PAGE 32