12 to 20 reps for 4 to 6 sets.
60 seconds for 5 to 6 sets.
12 to 20 reps for 4 to 6 sets.
This exercise develops your hip flexor strength and this helps with the 2nd half of the sit up movement.
12 to 20 reps for 4 to 6 sets.
While this exercise looks easy, it’s harder than it looks. If you’ve never done this before, start with a lower repetition range and slowly move your way up.
8 to 12 reps for 4 to 6 sets.
If you can go beyond 90 seconds, add in a one arm elbow plank for a few seconds on one arm followed by the other arm before moving starting a 2 arm plank.
The video below shows a moving version of the elbow plank. I find this more interesting to do and it is a more functional exercise than the stationary plank.
45 to 60 second plank for 5 to 6 sets.
The movement requires some coordination of your limbs. Aim to keep your lower back pressed flat on the floor and avoid creating an arch at the lower back area.
60 seconds for 5 to 6 sets.
Aim to maintain good form instead of doing the exercise for as long as you can. When in doubt, stop the exercise when you feel that your posture starts to break down.
60 seconds for 5 to 6 sets.
Focus on slow, smooth and controlled movements.
10 to 15 reps for 4 to 6 sets (for each leg)
Keep your lower back flat on the floor throughout the movement. You might experiment with placing your hands behind your hip to more comfort.
25 to 35 seconds for 3 to 4 sets.
This movement helps with core stability. You can also try the full side plank variation with your feet touching the floor instead.
20 to 30 seconds for 3 to 4 sets.
IPPT READY by Terence Choo
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