both
beginner
Strength and toning training plans
Strengthening the middle zone - Low back and Core
Goal
Training to strengthen the core.
Exercises: 4 sets x 15 repetitions. Rest: 30 seconds
Stretching exercises: 30 seconds -- 2 sets
Abdominal crunch machine
Back extensions
Fitball crunch
Leg and arm extension on fitball
DEEP ABDOMINAL CONTRACTION WITH LEG RAISE
GLUTE BRIDGE WITH HEELS
Sahrmann Level One
Stretch cat
Bird Dog - Superman
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