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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.
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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 sec-
onds, then lower your head and shoulders to the starting position.
3. Repeat for the required reps.
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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 con-
tracting your lower abs. Slowly move back to the starting position.
3. Repeat for the required reps.
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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.
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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 lift-
ing 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.
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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.
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SUPERMAN OR SUPERWOMAN
1. Lie facedown on the floor with a 68inch 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 23 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 23 seconds and relax.
5. Repeat for the required number of reps.
6. Repeat the exercise lifting the opposite leg.
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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.
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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 with-
out discomfort. Pause and flex the abdominal muscles for a few
seconds, then lower yourself to the starting position.
3. Repeat for the required reps.
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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.
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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.