00:00we're doing a 10 minute ab workout and joining me is a beautiful receta who's gonna help guide you
00:17through today's session when you're ready grab a mat or something soft to lay down on and let's get
00:22started okay so the first exercise that we're gonna do are gonna be some leg drops so lay down on your
00:32back and then raise your feet and then slowly drop one leg to the floor and then drop the other
00:39just like that very good and I want you to focus on engaging your lower abs doing something easy
00:49for the first exercise to get the abs nice and ready for the workout okay very good now from here I want
01:11you to come up with your knees again in with your elbows and then we're gonna come out and then come
01:18in come out and then come in small pause here and then small pause inside pause here and pause inside
01:39very good all right nicely done now we're gonna do some half jacks so what I want you to do is
01:54basically you're gonna come up like a sit up in with the knee come down and then switch
02:00come on a few more last one man okay
02:28very good now let's focus a little bit on the sides of our core so I want you to come to a side
02:37plank here down with the knee straighten and then come in slowly with control and crunch so engaging
02:48your obliques on both sides
02:51all right nicely done from here we're gonna transition straight into a side plank hold so
03:14left foot on the left foot comes forward the other leg becomes straight boom and then up with the arm
03:20make sure to keep your hips up yeah and engage your obliques the side of your core right here
03:28very good and hold 15 more seconds come on
03:35remember to breathe
03:38and hold strong
03:42five five four three two one and rest nicely done okay we're gonna do those two same exercises
03:52on the other side so down with the knee come up straighten out and then in with the knee slowly
04:03with control try to keep your hips up
04:07yes very good
04:17all right now right leg comes forward left leg behind come up with your shoulder just above your elbow
04:38straighten out keep those hips up yeah engage your obliques
04:44and hold deep breaths
04:49you can do it very good
04:5310 more seconds
04:59and three two one let go nicely done okay let's turn around sit on your butt
05:13and we're gonna do some sit ups yeah not that hard let's go
05:17come down engage your ab as you come down and then explode up slowly down explode up
05:25good
05:35last one
05:45last one
05:46and done
05:48good okay now
05:50laying down on our back
05:53lifting our feet
05:55over our head
05:56and then we're gonna go with some small tall reaches
06:01right here
06:02and it's okay to bend your legs
06:07if you need to
06:08focus on
06:12squeezing
06:14those upper abs
06:16as you reach
06:17for your toes
06:18the goal here
06:20the goal here
06:21is to try to lift
06:23your shoulders
06:24off the ground
06:26as you reach up
06:27okay
06:28deep breaths
06:31and then straight into some bicycle crunches
06:34here we go
06:37reach
06:39and reach
06:40and go slowly
06:43slowly
06:44engage
06:45your core
06:46the entire time
06:50come on just a few more
07:06okay
07:08i know it's hard
07:11but keep going
07:12now we're gonna do some reverse crunches
07:13focusing on the lower abs now
07:15so
07:16bend
07:17legs
07:18come up
07:19squeeze the lower abs
07:20slowly down
07:21tap the floor
07:22and come back up again
07:24tap the floor
07:26reverse crunches
07:32all right
07:47whoo
07:48now
07:49we're gonna turn around
07:51and get into a plank
07:53hold
07:54so you know
07:55elbows
07:57just under your shoulders
07:59and then hold
08:01a slight bridge
08:02tuck in your butt
08:04and
08:06squeeze your abs
08:07and hold
08:08deep breaths
08:18we're both
08:19engaging
08:20and
08:21kind of resting at the same time
08:26good
08:27now
08:28from here
08:29straight up to
08:30a
08:31bare plank
08:32hold
08:33so
08:36up here
08:37boom
08:38knees at a 90 degree angle
08:40and then we tap
08:41the shoulders
08:42yeah
08:43try to keep
08:44your hips
08:45aimed down
08:46at the mat
08:47don't rock too much
08:49as you tap the shoulders
08:51squeeze your abs
08:53come on
09:03three
09:04two
09:05one
09:06and rest
09:07okay
09:08turn back around
09:10we're gonna do some simple crunches
09:12yeah
09:13so
09:14hands behind your neck
09:16and then
09:17small crunch here
09:18small crunch
09:19here
09:20and up again
09:21small crunch
09:22focus on the upper abs
09:23yeah
09:24and
09:25try to lift
09:27your shoulder blades
09:29out of the mat
09:30and squeeze
09:32breathe out
09:35as you crunch
09:37and breathe in as you come back out
09:39all right
09:47last one guys
09:48already at the last one
09:50leg raises
09:51give it your all
09:53straight legs
09:56up
09:57slowly down
09:58up
09:59slowly down
10:00and it's okay to bend the knees a little bit if you need to
10:10try to keep your lower back pressed
10:13down onto the mat
10:17to protect your lower back
10:21come on
10:23three
10:24two
10:25one
10:26and
10:27we're done
10:28all right
10:32good job
10:37well done in making it
10:38all the way until the end of the workout
10:40if you're new here
10:41remember to hit subscribe
10:42if you want to see more of Reseda
10:44make sure to check out her Instagram
10:46link in the description below
10:48that's it for this one
10:49we'll see you back here tomorrow
10:50for another workout
10:58bye
10:59bye
11:00bye
11:02bye
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