Get 7 Weeks to 300 Sit-Ups: Strengthen and Sculpt Your Abs, PDF

Physical Fitness

By Brett Stewart

ARE you prepared TO SCULPT YOUR ABS?
Follow the 7-week application during this publication and you’ll vastly elevate the energy and muscle tone of your center, again and obliques to such an severe that you’ll have the capacity to do three hundred consecutive sit-ups. full of transparent charts and beneficial photos,7 Weeks to three hundred Sit-Ups tells you every little thing you must find out about the last word workout to your middle and includes:
• directions on tips to do an ideal sit-up
• Easy-to-follow revolutionary education programs
• further demanding situations for severe strengthening

Offering field-tested, daily plans and greater than 30 core-shredding workouts, this publication has whatever for everybody: from rookies embarking on a brand new work out routine to athletes trying to extend their strength-training options.

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Additional resources for 7 Weeks to 300 Sit-Ups: Strengthen and Sculpt Your Abs, Back, Core and Obliques by Training to Do 300 Consecutive Sit-Ups

Sample text

It is the same movement that we need to rise from a seated position, or to bend down to the floor, so it is a very functional exercise that helps to keep us independent as we advance in years. To reduce stress on the knees, master the proper form; in particular, make sure you keep your weight back on your heels. KEY MUSCLES INVOLVED WALL SQUAT To strengthen your knees, begin with the Wall Squat, Gluteals Quadriceps in which you lean some of your body weight against the wall and slide up and down.

Alternatively, create your own whole-body program of 8–10 exercises, starting with three exercises to target the glutes and thighs and one for the calves. Be sure to master the proper form of the squat (pp38-41) before adding the challenge of weights and tubes. LEVEL 1 (BEGINNER) Ball squat (p60) Stationary lunge (p68) Calf raise (p71) Seated knee extension (p72) Bent-leg lift (p74) LEVEL 2 (INTERMEDIATE) Squat with weights (p61) Plié with weight (p67) Front lunge (p69) Side-stepping with tube (p84) LEVEL 3 (ADVANCED) One-legged squat (p62) Plié with ball (p66) Reverse lunge with knee lift (p70) Leg curl on ball (p77) P RO G R A M S AT A G L A N C E TRAINING GUIDELINES • Remember to warm up (pp32–37) before you start and to stretch out (pp86–89) after working the muscles.

Rest your fingertips lightly at the back of your head and lengthen your spine. 2 Exhale as you squeeze your buttocks and slowly lift your torso to 45 degrees. Press your hips into the ball. Pause at the top, then inhale and slowly return to the start position without resting. Begin with 10 reps and build up to 1 set of 15–20 reps. 50 4 FOR LIFE 4 pelvic tilts LYING PELVIC TILT Although pelvic tilts can be done properly in many positions, start with the easiest—lying flat on your back—while you practice coordinating the breath with the abdominal action.

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