Exercises for Day 3
Day 3: Reverse crunches, rows with dumbbells, leg raises
As you lie on the floor (or mat) on your back, with your knees bent and your hands behind your head. Lift your legs and bend the knees to 90 degrees. Keeping the knees bent, as you exhale, pull the knees in towards your chest and then hold for 2 seconds. When you exhale, lower your legs slowly to the start position. Use your abs to control the motion. The exercise works the lower abs.
Rows with dumbbells
In the start position you should sit on the floor, slightly leaning back, with your knees bent and your feet on the ground. Your arms should be straight and the palms facing inward as you hold the dumbbells out in front of your body. The dumbbells should be at 90 degrees. Now bring the dumbbells in towards your body, squeezing your elbows behind your back as far as possible. Return to the start position. Do 2 sets of 10-12 repetitions. The exercise works the biceps, upper back and shoulders.
As you lie on your back, the right let should be straight and the left leg bent with the food on the ground. Rest the arms on your side. Then lift the right leg to the top of the left knee, making sure the leg stays straight. Hold the position for 2 seconds and then return to the starting position. After 10-12 repetitions change the leg. The exercise works the quads.