Matt Furey: Magnificent seven

1. "Farmer" Burns Stomach Flattener- Stand with arms at sides relaxed. Inhale through
nose without letting stomach expand (just gently tense to avoid this). Now force air down &
outward WITHOUT letting it out for 2-5 seconds.

2. Vacuums- Bend forward expelling ALL air out of lungs. Now without inhaling stand up
pulling diaphagn/stomach under rib cage hold for 8 seconds. When you release let air draw
in through nose. Do this for 10 reps

3. Tai Chi Waist Turner- stand with arms hanging loosely at sides rotate torso letting arms
bend at elbows until they slap kidney area. This is done for 50 reps.

4. Back arch with forward bend & squeeze- With hands on hips inhale as you arch back as
far as you can. Then exhale as you bend forward squeezing abs. 10 reps

5. Dynamic side bend w/isometric squeeze- Hold one arm overhead inhale as you bend as
far to one side as you can, then move in & out just one half inch for 50 reps finishing with a
8 second squeeze of sides. Repeat on opposite side. {note: once doing movement you are
breathing}

6. Hands overhead side bend- Lace fingers palms up overhead inhale bend to one side flex
as hard as you can while holding 8 seconds. Do this 6 times then switch sides.

7. Trunk rotators- With hands on hips inhale hold breath as you circle around then exhale
each time you reach start point. This is done for 10 then repeat in other direction.

Funsies:

30 minute ab exercise

-row boats- lay on your back and act like rowing a boat, legs and arms up
back and forth for 5 min max set

-toe touches- without letting feet or arms touch the ground bring legs straight
above you and reach up to touch them 5 min max set

- crunches- 5 min max set

- hello dollies- 5 min max

- flutter kicks- 5 min max

Repeat all exercise twice. This is one rep. do two reps first and then move up as you get
better. Can substitute leg lifts for flutter kicks if desired. Lay flat legs straight in front of you
and arms spread to the sides. Using just your abs lift your legs above and then behind
slowly.