10 minutes CORE EXERCISE (ABS)

SPORT SCIENCE THAMMASAT U. 10 MINUTES CORE EXERCISE (ABS) Can give you better balance and better posture. SN452 COMMUNICATION TECHNOLOGY IN SPORTS APICHAYA LAEKHAPHAT 5912614103 WARAKARN ANUKOOLWATTAKA 5912614194 KANOKKARN YOMJINDA 5912614319

FLUTTER KICKS Begin, those legs come straight up over your hips Drop your right leg out first then cross them back and forth nice quick motion. Way back out to almost touching the ground and right back up again.

REACHING OBLIQUE CRUNCH Begin, crunch up and try to rotate those shoulders sideways you want try to get both those shoulders off the ground as best you can.

PILATES SIDE HIP RAISES Begin, up on that left arm first on that left side try to keep those knees relatively close together. You’re gonna try to shove those hips up as high as you possibly can. And switch it over the other side then the same exact motion on the right side this time.

RUSSIAN TWISTS Begin, up on that left arm first on that left side try to keep those knees relatively close together. And switch it over the other side then the same exact motion on the right side this time.

TOE TOUCH CRUNCH Laying out flat on your back for this one leg straight above those hips. Begin, get those legs up there nice and high straight up. Crunch up like you would with a regular crunch but instead of forward you want to go straight up like you’re trying to touch those toes.

PILATES LEG PULLS (FACING DOWN) Begin,up in to that push up position. Alternating legs lifting one then the other try to keep those hips as stationary as possible.

PILATES LEG PULLS (FACING UP) Begin, bring those hips up nice and high off the ground. You wanna try to keep those hips up nice and high. Trying to let not to let them swing left to right as you switch those legs.

PILATES TOE TAPS Begin, those knees come up to that tabletop position 90 degree on that knee 90 degree on that hip. Alternate those legs tapping that toe barely to the ground then coming back up to that tabletop position.

KNEE TUCK CRUNCHES Begin, come up onto that tail bone tuck those knees in nice and close to your chest as you crunch forward. And then lean back nice straight back as you kick those legs out away from you. Those hands back behind you there for a little bit for support.

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