Workout #9 to enhance abdominal and core muscles

Have you memorized the exercises of the previous workout? Are you ready to go on?

Workout #9 is very important because abdominal and core muscles play a predominant role in all physical activities.


# Abdominals, Obliques

Lie on your back with your legs and knees bent at 90-degree. Place your hands on yours ears.

Bring the right knee towards the left elbow. Return to the starting position and repeat it alternating between right and left side, as you are pedaling a bike.

Two sets of 20.


# Core

Kneel on your hands and knees. Extend your left leg and right arm and hold this position for 3/5 seconds. Repeat with other leg and arm.

Repeat 10 times for two sets.


# Obliques

Lie on your back with your arms at the side. Keep your hips and knees bent 90-degree, slowly lower your knees to the right, then to the left.

repeat 2 sets of 20.


Rita Palazzi
Written by