00:00Wrap yourself a mat or something comfortable to lay on because we're
00:04doing a four-minute ab workout you can do anywhere. Best thing about this is
00:09it's quick and you don't need any equipment to get started, just yourself
00:13and four minutes of your time to strengthen your core. If any exercise
00:17feels too difficult for you, there will be beginner variations on the screen to
00:21do instead. 30 seconds on, five seconds off. We only have a short period of rest
00:26after each exercise but if you're a beginner, take as much rest as you need.
00:30Feel free to repeat this circuit three more times so your workout will come to
00:3512 minutes total but if you're short on time, the next four minutes will still be
00:39super effective. Flutter kicks. Lying on your back, lift your legs slightly off the
00:45ground, alternately kicking them up and down. You can have your hands by your
00:49side to support or placed under you as well. Your core should be engaged the
00:54whole time, controlling this entire movement.
01:18Flying leg raises. Keeping your legs straight this time, alternate them up and
01:23down so you're going in an L-shape. Your core is controlling the entire
01:27movement again and should be engaged. If leg raises are too difficult, you can have
01:32them bent instead. Bent knees towards your chest and straight legs out.
01:37reverse plank, bent knee raises. Starting in a reverse plank position, continue to do leg raises with your knees bent. If this is too challenging, you can practice your reverse plank instead, which is going up and down into the reverse plank position.
01:44Continue this for 30 seconds.
01:45Continue this for 30 seconds.
02:14Bicycle crunches. Bring your knees towards your chest while alternating elbow to knee by twisting your torso. Your legs should extend in a pedaling motion during this as if you're on a bike. If the full range of motion is too tiring, you can continue half reps so your elbow
02:19aren't as close to your knees during the crunches. If the crunches aren't as close to your knees during the crunches. If the full range of motion is too tiring, you can continue half reps so your elbows aren't as close to your knees during the crunches.
02:26You should feel the burn in your abs. That's how you know that you're getting the most out of the exercise.
02:56Superman hold or reverse hollow hold. Lie face down on the ground with your arms extended in front of you and your legs straight. Lift your arms, chest and legs off the ground as high as you can while keeping your core engaged. If this hold feels unattainable for 30 seconds, you can try lowering your arms and legs closer to the ground or you can do reverse hollow pulse
03:26basically repeating the movement going up and down off the ground.
03:38Hollow hold. Lie on your back with your arms extended overhead with your legs straight. Lift your head, shoulders and feet off the ground creating a slight banana shape with your body. This is the biggest ab burn arm and you will really push your core.
03:54If you can't hold the hollow for 30 seconds, you can have your arms placed in front of you to your sides or you can have your arms and legs bent instead for an easier variation.
04:03Dead bug variations. There are a few different variations for this ab exercise. Just like the hollow we did before, our main variation will be the dead bug hollow. Having your arms and legs extended out and then back in with your core controlling the entire movement. You can also do this with your arms and legs individually. So one arm and one leg is extended out and then back in with your core controlling the entire movement.
04:25You can also do this with your arms and legs individually. So one arm and one leg is extended out and brought back in instead of both alternating from opposite arms and legs for 30 seconds.
04:37Finishing with crunch pulses. Your crunch pulses will be slow and controlled because we are targeting a very specific top portion of your abs. Have your arms going in between your legs during the crunch. Keep your back close to the ground during your pulses. You should feel a burn and squeeze in your upper abs.
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