10 Minute ABS Workout At Home (Follow Along) Plus Tips For A Flat Stomach
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Hi FitFlavah fam, welcome back. If you’re already a subscriber, thank you
for being with us we really appreciate you. And if you’re new to our channel we want to
motivate you and bring a fresh new flavor to your workouts, so don’t forget to subscribe. This video is all about the ABS. We show you five blocks of fun ab exercises
that target all four abdominal muscles – the rectus abdominis, the six-pack muscle, the
transversus abdominis and the external and internal obliques. And in between we give you some tips and tricks
on how to make your ab workout more effective so you can actually see results. So grab a mat and let’s get started. Joschi”s gonna go with you and I’m gonna
talk you through. We start the first block nice and easy with
eight regular sit-ups. So lay down on your back, bend the knees and
bring the feet flat on the floor. Pull the belly button towards the spine and
make sure your lower back stays connected with the mat. The arms can be alongside the body or at the
sides of your forehead. For the
next eight sit-ups drop the right knee to the right side. flex the foot and keep your upper body square. Exhale on the way up and inhale on the way
down. For the next eight sit-ups we’re hitting the
obliques, so drop the left knee over to the right side so the legs are on top of each
other and flex both feet. We’re slowly making our way back to center,
so lift your left leg up, bring the foot onto the floor and eight times lift and lower your
right knee. We’re going back to eight regular sit-ups, so bring
both feet onto the mat – hip-width distance apart – and the knees pointing straight up
towards the ceiling. Let’s repeat the same sequence on the other
side, so drop your left knee down to the floor, keep the upper body straight and remember…
exhale on the way up and inhale on the way down. Next we’re hitting the obliques again, so
drop the right knee over to the left side so that both legs on top of each other. Eighth half butterfly sit-ups are next, so
bring the right foot down onto the mat, knees pointing straight up and with the beat of
the music lift your left knee up and down eight times. For the last exercise of the first round we’re
going back to eight regular sit-ups, so bring both feet flat on a mat – hip-width this is
apart and exhale on the way up, inhale on the way down. Lower down onto the mat and relax for a moment
before we get ready for the second round. Eighth alternate knee to chest are next. My tip number one for letting the ab show
is obviously talk about diet and it doesn’t matter if you’re a guy or girl because our
bodies are pretty much made up out of the same kind of tissues. Make sure to choose lean protein with your
meals because proteins are the building blocks for lean muscle mass and they also help to
maintain the muscles that you already created. Plus they help to burn body fat. And while carbs are great right after a workout,
you want to watch what kind of carbs you put into your body and also the portion size. Usually one to two cups of veggies with your
meals will do the trick. And last but not least, healthy fats are part
of the process. Look for monounsaturated and polyunsaturated
fats. My personal preference are olive oil, avocado
and raw nuts. Alternately put one knee into the chest and
extend the other leg in front of you about two inches above the floor. For eight reach out tuck ins, bring the hands
underneath the buttocks to protect the lower back. And then extend both legs in front of you,
hovering about two inches above the floor and then pull both knees into the chest, lifting
your butt slightly. Last exercise for this round eight reach out
tuck ins with butt lift, so bring the hands onto the mat next to your hips and extend
your legs in front of you. This time at a 45 degree angle. Pull the knees into the chest, lift your butt
off the floor and extend the legs up towards the ceiling. Bring your feet onto the mat, let the palms
face up and relax. My tip number two: switch it up! Don’t just sit down and do hundreds of sit-ups
because you won’t see any results. Variety is key so do your abs in different
positions. Sit down, lay down, do them standing, use
some equipment like a resistance band or if you’re in the gym, use a machine. You get the idea, the more variety you bring
in, the quicker you will see results. We’re switching position for eight plank crunches,
so come to a plank pose with your hands shoulder-width distance apart and your feet hip-width distance
apart. On the exhale pull the belly button towards
the spine, round to spine and let the head hang and on the inhale come back to plank. Eight alternate knee to opposite elbow are
next, so pull the right knee forward and across to touch the outside of the left elbow. Step the right foot back and pull the left
knee forward to touch the outside of the right elbow. Make sure to keep the abs engaged the entire
time and keep your body in one straight line, limiting the movement of the upper body and
the hips. To round out this block we’re going for 32
mountain climbers, so pull the right and the left knee alternately into the chest and give
it your all. After the last mountain climber rest in Child’s
Pose to catch your breath. My tip number three to carve out your abs
is that you need a well-balanced workout plan. Even though advertisers try their best to
make us believe that you can crunch away the body fat around your midsection, reality is
there is no such thing as spot fat reduction. You need to also include cardio, strength
training, HIIT, yoga or any other kind of movement that you enjoy to get the results
you’re looking for. So I would recommend: do your cardio session
and then get onto the floor and do 10 minutes of ab work. Make your way back onto your butt, we’re going
for 16 knee tucks. Reach the arms forward, extend your legs in
front of you and then pull the knees into the chest and extend them back out. Make sure when you pull the knees in that
the shins are parallel to the floor and the feet are in line with your knees. Next we’re going for eight knee tucks with
leg extension, so just like before, pull the knees into the chest, shins parallel to the
floor. Then extend your legs out so that your body
forms the shape of a V and then lower your legs and upper body to hover about two inches
above the floor. Pull the knees back into the chest, upper
body at a 45-degree angle and repeat. Last exercise for this round… eight windshield
wipers. So lay down onto the mat, arms out into a T and the legs straight up towards
the ceiling. Let the legs fall from side to side and make
sure that both shoulders stay connected with the mat. After the last windshield wiper, bring the
feet onto the mat, arms alongside the body with the palms facing up and relax. My tip number four: if you work your abs on
a regular basis you will strengthen your core and with that improve posture and prevent
back injuries. Strong abs also strengthen the diaphragm and
intercostal muscles, which allows you to breathe easier. You will improve your overall sports performance
and of course create a slimmer waistline. We’re starting the last round with 12 side
planks with hip dips, so set yourself up on your left side, left forearm down, right hand
onto the hip and the feet stacked on top of each other. Then lift and lower your hips 12 times to
hit the obliques. Next we’re going for 8 plank rolls, so set
yourself up in a forearm plank with the shoulders directly over the elbows, your feet hip-width
distance apart and your body in one straight line. Let your hips touch the floor alternately
on the right and the left side and make sure to keep your abs tight throughout the entire
exercise. We’re going back to 12 side planks with hip
dips, this time on the other side. So set yourself up on your right side, right
forearm down, left hand onto the hip and feet stacked. Lift and lower your hips 12 times to hit the
obliques. And for the last exercise, 12 side plank side
crunches, so roll over to the other side, bring the left forearm down, extend the right
arm in front of you and keep the feet flexed. And then bring the elbow and knee to touch. Of course we need to do side plank side crunches
on the other side, so roll onto your right forearm, extend the left arm towards the front
and for 12 times bring the elbow and knee to touch. After the last one, relax in child’s pose
for a moment and then roll up to sit on your shins. And we have a bonus exercise for you. Eight knee tucks with leg extension with a
resistance band. Sit onto the resistance band and hold the
ends of the loop in each hand at shoulder height. Tuck the knees into the chest with the shins
parallel to the floor, extend your arms up overhead while you extend your legs and then
lower your upper body and legs down to hover two inches above the floor bending the elbows
to a ninety-degree angle. If you like the video and want to see more,
leave us a comment below and we’ll make part 2. Thanks for watching, sharing and liking, don’t
forget to subscribe and hit the bell button and we’ll see you in our next video. Tschuess.

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