Week 1, Abs-solutely Advanced Exercises
Good Day "Abs-solutely Advanced" Participants,
Thank you for participating in my "Abs-solutely Advanced" Specialty Wellness Clinic, Week 1 (May 2021). We began the first week with the following body weight and core exercises. Continue these advanced exercises using your exercise ball 3-4 days a week to increase core strength and mastering your body weight.
WARM UP EXERCISES
WARM UP Lunges holding the ball, arms straight up Lunges with the ball to the side, right then left Sit on the ball: hands on hips, hip rolls forward/back, side to side Sit on the ball: hands on hips, knee flexion then leg extension rolling the ball forward/back
CORE BALL EXERCISES
CORE BALL EXERCISES 1. Knee/Ball hand exchange 2. Leg/Ball hand exchange 3. Leg/Ball twist and turn 4. Ball tuck and roll 5. Core stability/strength: Hands and feet on the ball, hold for a count of 5. Try not to put your feet down on the floor. STRETCH/COOL DOWN The same as warm up First day, new programming: All exercises 10 Reps, 2 Sets Note: This Specialty Wellness Clinic should not take the place of a doctor's advice. When joining any new exercise program, the YMCA Fit and Well Seniors program advises you to check with your doctor, let them know you’re participating in this "Abs-solutely Advanced" Specialty Wellness Clinic, using a 75cm stability ball and exercise mat. Stay Fit & Well, Instructor Erica Wilson
STRETCH/COOL DOWN EXERCISES
STRETCH/COOL DOWN The same as warm up First day, new programming: All exercises 10 Reps, 2 Sets Note: This Specialty Wellness Clinic should not take the place of a doctor's advice. When joining any new exercise program, the YMCA Fit and Well Seniors program advises you to check with your doctor, let them know you’re participating in this "Abs-solutely Advanced" Specialty Wellness Clinic, using a 75cm stability ball and exercise mat. Stay Fit & Well, Instructor, Erica Wilson