Fit For Marriage

Abdominals and lower back

"These exercises are ideal for toning the lower back and the abdominals including the upper, lower and obliques.  Obliques run down the side of the trunk giving that shapely look" says Pippa.

These exercises should be done three times a week with a days rest in between.

Do each exercise for three sets of 12 repetitions.  Rest for 30 seconds between each set.

The Crunch

Lie on your back on the floor, or on a mat, with knees bent and heels close to your body.  Your pelvis should be tilted up and low back pressed down to the floor or mat.  Place your hands behind your head (but be careful not to pull on your neck).  Keeping your elbows behind your head and your chin to the ceiling tighten your abdominals and lift your shoulders off the ground by contracting your abdominals.  Each lift and lower is one repetition.

Oblique Crunch

Lie on your back.  Place your hands behind your head.  Bring your knees together and drop them to one side.  Lift your shoulders as if you were performing a crunch.  Do the same number of repetitions with your knees on the other side.

Lying Leg Raise

Lie on your back on the floor.  Tilt your pelvis up and place your hands underneath your bottom to tilt your pelvis and support your lower back.  Keeping your knees straight and slightly soft try to touch the ceiling with your pointed toes.  Concentrate on flexing your pelvis and lifting your bottom using your lower abdominals.

Back Extension

Lie on the floor face down.  Place your hands behind your back.  Lift your chest off the floor keeping the head in a neutral position.  Return to the starting position.

Thanks to Debbie for demonstrating the exercises.

Fit for marriage - Introduction +click here
Fit for marriage - Upper body +click here
Fit for marriage - Abdominals +click here
Fit for marriage - Lower body +click here
Fit for marriage - Aerobic +click here