Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc honours degree in Molecular Genetics from King's College London. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts.

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The Full Sit Up: Upper Abs

• Head, shoulders and elbows flat on floor.
• Sit up touching elbows on top of knee.
• Feet to remain flat on floor throughout.
• Squeeze knees and feet together with no gap between.

Full Sit Up (Start)	Full Sit Up (Finish)

Flutter Kicks: Lower Abs

• Feet raised 15cm off ground.
• Move one foot on top, one foot underneath.
• Keep feet off ground throughout.
• Head can be raised or rested on mat.
• Hands can be placed under lower back for support.

Flutter Kicks (Start)	Flutter Kicks (Finish)

Reverse Curl: Lower Abs

• Feet 20cm off floor with legs slightly bent.
• Curl legs up until feet are over head.
• Ensure hips come up, away from mat.
• Use abs for movement, do not push down with hands.
   

Reverse Curl (Start)	Reverse Curl (Finish)

Oblique Crunch: Obliques

• Same position as for full sit up, but with one foot rested on opposite knee.
• Crunch up twisting at the same time so opposite elbow touches knee.
• Return to start position.
• Repeat.
• Change side and do same number of repetitions.
   

Oblique Crunch (Start)	Oblique Crunch (Finish)

Crunch: Upper Abs

• In full sit up position, but legs in air with lower part of leg parallel to floor.
• Crunch up in a controlled manner, attempting to get chin as close to knees as possible.
   

Crunch (Start)	Crunch (Finish)

Superman: Lower Back

• On all fours, legs together, hand sshoulder width apart, back parallel to floor.
• Raise one hand and opposite side leg to also become parallel with floor.
• Emphasis on control and balance, not speed.
   

Superman (Start)	Superman (Finish)

Leg Raises: Lower Abs

• Same start position as for flutter kicks.
• Raise legs as straight as possible to 90degrees from floor.
• Lower under control to add eccentric work.
   

Leg Raises (Start)	Leg Raises (Finish)

Hip Raise: Lower Abs

• On back in Leg raise half way position. i.e. legs raised to 90egrees from floor.
• Legs slightly bent.
• Push feet towards sky straight up.
• Raise hips up off the floor.
• Do not push up with hands, use abs.

NB. Legs raises and hip raises can be combined into one exercise.

Hip Raises (Start)	Hip Raises (Finish)

Side Crunch: Obliques   Lay on side with free arm fingers on temple, elbow high, other arm down centre of body Crunch up, down line of body, not forward or back. Ensure use of abs and obliques, not arm to push.   Side Crunch (Start) Side Crunch (Finish) Single Leg Side Twists: Obliques On back, one leg straight in the air, hands under lower back for support if needed. Let leg straight up come over the other leg towards the floor. Hold just off the floor and return to start position. Repeat. Change legs and repeat same number other side.   Side Twists (Start) Side Twists (Finish) V-Sits: All Over Abs On floor feet 10cm off ground arms extended above head, hand 5cm off ground. Sit up, legs 90 degrees from floor, arms from floor. Hands and feet touch gently (control) at top. Repeat.   V-Sits (Start) V-Sits (Finish) Extended Arm Sit: Upper Abs As full sit up, but with arms extended above head Instead of elbows touching knees at top, push hands up high to increase height NB. Can be done with a weight in hand.   Extended Arm Sit (Start) Extended Arm Sit (Finish)

Oblique Twists: Obliques

• Sit up with back 45 degrees from floor.
• Legs extended with slight bend but with feet off ground.
• Hands cupped, then twist at waist with both hands reaching as far around as possible.
• Same other side.
• Legs move in a small cycle like fashion, to ensure stay off ground.
• Can hold weight in hands for added resistance.
   

Oblique Twists (Start)	Oblique Twists (Finish)

Reaching Crunch: Upper And Lower Abs

• Lay on back feet 10cm off ground hand on front of legs.
• Sit up and reach hands towards knees.
• Legs bend slightly slightly to meet hands on knees.
• Lower leg parallel with floor at all times.
   

Reaching Crunch (Start)	Reaching Crunch (Finish)

Star Bridge: Obliques And Core Stability

• Balance on side of one foot and lower arm on one side of body.
• Push opposite leg away from other leg so legs are apart.
• Hold free arm above head.
• Hold for a set amount of time or move legs back and forth to static leg set number of times.
• Repeat for other side.
• NB. can hold weight in free hand to increase shoulder stability.
   

Star Bridge

Double Leg Side Twists: Obliques

• On back, both legs straight in the air, hands under lower back for support if needed.
• Let legs come over to one side towards the floor.
• Hold just off the floor and return to start position.
• Repeat.
   

Double Leg Twists (Start)	Double Leg Twists (Finish)

Weighted Side Bends: Obliques

• Olympics type bar, but with weight only on one end
• Lean down to one side ensuring the body does not more forward or back, but sideways only.
• Come back to start position.
• Repeat for both side equally.
   

Weighted Side Bends (Start)	Weighted Side Bends (Finish)

Barbell Rollout Knees: All Abs Specifically Lower And Lower Back

• Holding a barbell (which allows rotation) on knees in all fours position
• Let barbell roll out, keep abs and lower back tight
• Hold for a second with nose 1cm off the ground
• Return to start position.
   

Rollout (Start)	Rollout (Finish)

Barbell Rollout Standing: All Abs Specifically Lower And Lower Back

• Holding a barbell (which allows rotation) and stand above it.
• Let barbell roll out, keep abs and lower back tight.
• Go as far down as possible, ensuring you can still get back up again.
• Return to start position.
  
  NB. For beginners,  do in front of a wall so it will stop you from over extending. Once proficient, increase distance from the wall.
   

Rollout 2 (Start)	Rollout 2 (Finish)

Barbell Twists: Obliques And Core Stability

1. Stand straight, feet shoulder width apart with barbell on shoulders (ensure equi-weighted).
2. Twist waist all the way round to one side then all the way round to opposite side.
3. Ensure it is executed in a slow controlled manner.
    

Barbell Twists (Start)	Barbell Twists (Finish)

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