Stomach Exercises and Quad Stretches

1. Beginning Seated Position

2. Bring both legs up to chest, keep back straight. 10X

 3. Side raise for Obiques. 10X

Do the right and left sides 10X each side. This works your lower
abdominals and obliques.
4. This will work your abdominals a little further up. Slowly fall
backward

Go back till
your back is
flat and your
head is rested
on the floor.
5. This is working the obliques a little higher up. 10X. Hand on
your shoulder and the other holding your obliques. Do both
sides as illustrated. Note, when you role over your shoulder
should be strait up position pointing to the ceiling.
 .

6. Knees to the head. When coming back to the starting

position, knees remain bent and feet flat on the floor, in
other words, do not flatten and straighten your legs out, this
will strain your back.
7. A quad stretch which I didn’t show you. When lunging
foreword, keep the back straight and your knee over the
ankle not behind it, not in front of it. Hold the foreword
position only for the count of 2 seconds. 10X. This is the
starting position then lung foreword.
Lunging Forward, back straight, knee over ankle.
8. The quad stretch I showed you. 10X

9. Quad stretch #3. This stretch is held against resistance in

the same way as doing it on your side.
10.The hamstring stretch for the lower portion of the
hamstring first, followed by the upper ham stretch.(shown
for the right leg, reverse for the left). Do all 10 stretches on
one side, then do the other left leg.

This is the starting position, with opposite knee bent.

Incrementally bend Right knee higher each time.

Higher still. Be sure to straighten knee completely each
time.
11. Thesecond part: stretching the upper ham. Start with your
leg straight and down flat. Lock the knee tight and don’t let
the knee bend. Raise your leg as far upward as possible
without bending the knee. When you get to the top, keep
pulling your leg toward your head but also at the same time
give it a little pull for 2 seconds only. Repeat the process
10X.
The amount of pressure you ever use in the assisted pulling is about 6
ounces, not much. Over whatever amount of time works for you, increase the
reps form 10 up.

12. Stretchesfor the Gluts/hips. Knee is brought to the opposite

nipple while maintaining torque on the lower leg with the
rope. Knee angle is at 90°.
Bring knee as close as you can to your chest of the opposite side, keeping
torque on the foot/knee with the rope.

13.Second part of this stretch is to open up the knee angle to almost a

straight position – still bringing the knee to the opposite nipple side.

Remember to keep the leg which is flat on the table angled toward the
opposite side this keeps the hip from pulling up. Hint – keep the foot locked
under something heavy. Do it 10X, holding each time for only 2 seconds. The
leg’s muscles must be actively stretching toward the opposite side
chest/nipple while assisting with the rope. These to rope stretches stretch
your lateral hip rotators.