Waist and Ab training 8-2-17

Morning routine
A1 vacuum
A2 overhead reach and contract
A3 quarter turns
A4 vacuum
1-4 sets, hold positions as long as possible, 60 second break between rounds

Gym routine
A1 low back supported crunches – 6-10 reps
A2 reverse crunches – 6-10 reps
A3 external rotations – 4-6 reps
A4 lying reach and contract
A5 hanging ab raises – 6-10 reps
1-4 sets, 60 seconds between rounds