- 6 weeks ago
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LifestyleTranscript
00:00hey welcome to your flat abs fix i have 30 minutes of killer abs coming your way might be a little
00:23bit challenging at times but that's okay because tomorrow you'll be glad you did this today
00:28you just need one dumbbell for today's workout try to go with a moderate weight if you need to
00:33modify anything please follow cat she is on my right are you ready yes all right so we're going
00:38to actually start with our dumbbell so go ahead and grab it i want it in your right hand watch it
00:43first you're going to put your weight on your left leg right arm up you're going to pull the knee into
00:47the elbow and then extend back out we're going to do 30 seconds on the right 30 seconds on the left
00:53no rest in between here we go all right three two one pull that elbow in good exhale as you drive
01:02that knee in squeezing those obliques fully extending all the way up and down come on crunch right here
01:10like i said 30 minutes of ab work coming your way you're gonna love me for this later yes it will
01:18burn though i promise squeeze it love it and five four three two and switch other side right into it
01:31let's go squeeze let's have a little look see katie how you doing over here oh so fully extending out
01:39driving it in squeezing those obliques every single time blowing the air out you feel your shoulder
01:46working too right yeah yes you feel this leg working almost there five four three two last one
01:58nicely done okay keep that weight so you're gonna hold it on either side it's a standing crunch with
02:04a knee raise so it looks like this drive the knee in drive the knee in okay here we go three two one
02:12let's squeeze really pull that belly button in tight to your spine exhale the air out every single
02:20time try to get that knee up just a little bit higher squeeze it squeeze it keep going gee my man
02:27how you doing good that's important look at these abs everybody wants abs that look like this but guess
02:35what you have to do the work okay they don't just show off you can't go out and eat burgers and fries
02:41and think you're gonna look like this it doesn't happen right you gotta do the work let's go let's go
02:46keep it going blow that air out nicely done how we doing so cats over here she's modifying no weight in
02:54her hand but still doing the same motion how's that feel feels good feel those lower abs engaging good you
03:00guys come on keep going 15 seconds feel it yes okay let's go ten three
03:07and five four three two and rest nicely done okay take a second we're going back to that standing
03:21oblique crunch so legs wide weight in the right hand sink into this left leg three two one let's go in
03:29exhale it out come on guys keep pulling let me have a little look maggie how you doing back here
03:37good so keep that palm rotated forward for me relax the shoulders down good abs in super tight guys
03:46there's only one way to get that six pack you've got to work for it okay I promise it's not just good
03:51genetics you got to work you got to follow that eating plan I gave you keep going come on and switch
03:58right to the other side go and in squeeze it come on that's it I know your shoulders are starting to
04:08burn they're going to do some work today too it's all right we can hit multiple muscle groups just
04:14burn more calories keep going squeeze it put your hand there feel that muscle contract that's it five
04:24four three two one there it is okay whoo shake that out a little okay standing crunch so hold
04:35that weight on either side we're gonna drive that knee in three two one let's go in in exhale your
04:43air out right here guys you can do this you can do anything for 60 seconds just stick with it there will
04:49be tight where it'll burn you're gonna want to give up work through it learn to love that burn that
04:54means it's working come on keep going Catherine how you doing you feeling it love it she's crunching
05:02every single time taking the shoulders to the top of the hip bones really folding in half exhaling that
05:08air out that's it pulling those abdominals in keep it going Antonio how you feeling
05:16good drive it in for me drive it in tight contract that's it squeezing driving the knee and come on
05:24you got this keep pushing let's go tighter tighter exhale it out pull that belly button into the spine
05:29and we're almost there eight seven six five four three two one all right that round is done so keep that
05:42weight we're gonna hold it in our right hand I want you to open your feet just a little wider than
05:47your hips you're gonna slide the weight down your side to the top of your knee and then you're gonna
05:52lift all the way up 30 seconds on the right 30 seconds on the left no rest here we go three two one we
05:59slide down and up draw that belly button in keep the pelvis under you keep the shoulders pulled back now
06:08also don't let your hips kick out to the side no typewriter hips I don't want to see this keep
06:13them under you that's it good keep going let's have a little look so cats modifying she just doesn't
06:20have a weight still bending all the way over still drawing those abs in tight come on guys five four three
06:29three two switch hands other side let's go over come on make it work down squeeze I love side bend
06:39they give you that nice sexy v-shape right here that's what we're all working for right we want
06:44that six pack you'll appreciate it when you're hanging out at the beach in that bathing suit yeah
06:50ten nine eight keep going don't give up five four three two and rest nice set that weight down okay
07:05so we're gonna come down into a plank I want you on your forearms and on your toes watch it first
07:10so we're here look at my feet I start in a nice flat line I'm gonna walk to the tips of my toes into the
07:18balls of my feet okay here we go everybody up three two one we rock front and back make sure you're
07:28looking three to five inches out in front of you so you keep your head in line with the spine
07:32shoulders pressed down away from your ears squeezing your abs in flat back good keep breathing
07:40sink that weight back so cats modifying she's on her knees just a little rock front and back but still
07:47engaging those abs very nice keep it going Katie how you doing good I love this nice flat line relaxed
07:55in the shoulders relaxed in the neck booty is not up in the air do me a favor lift your hips up show
08:00them what not to do none of that no tent drop that booty get those abs engaged tight tight tight good
08:06squeezing the inner thighs thinking the weight back into the heels 15 more seconds let's go keep pushing I
08:12I know it's starting to burn don't let your pelvis collapse keep that flat line keep it tighter five
08:19four three two and rest nicely done drop it to your knees come on back up we've got to go back to those
08:29weighted side bends yeah we're having some fun you guys will be feeling me tomorrow open those legs up
08:37three two one take it over squeeze it up now don't rush these okay nice and easy slide it down squeeze
08:48it up I want you to remember your nutrition super important you can do all of this work if you don't
08:55follow the 21 day eating plan you're gonna undo this don't do that come on guys keep going lift almost
09:03there we've got five more seconds on this side four all right three two and switch go switching g come
09:13on let's go look at this six-pack I love it he has to work for this this is not just good genetics
09:20squeeze down and up abs are drawn in chest is staying up high that's what I want from you eyes up at me
09:26okay let's go get a little lower because I know you can take it down squeeze it up you feel that in your
09:31side feel so good come on five four three two rest set it down we're coming back into that plank
09:42rocking back and forth take it to the ground here we go on the forearms on the toes lift it up three
09:49two one front and back front and back maintain that flat line keep breathing keep squeezing that belly button
09:59tight into your spine that's it all right who am I checking on Maggie I'm coming for you how you doing
10:09beautiful I love it nice flat line all the way to the tips of the toes all the way back into the heels
10:15you've got to shoot that energy back through your heels nice relaxing in the shoulders keep breathing
10:22hang in there you guys this is where the abs are made right here blank everything's working shoulders
10:30are working abs are working booty squeezing hamstrings are firing stay there fight for it 15 more seconds
10:36let's go you've got this anything for 60 seconds right 10 9 8 7 6 don't give up now 5 4 3 2 rest good
10:51stay on the ground stay on the ground watch your next move take a little stretch if you need it
10:56watch your next one this time we're going to come into a high plank so you're on your hands all the way
11:01up hands are directly under your shoulders watch it first knee pull to the center knee pull to the
11:07center now turn the knee out to the elbow turn the knee out to the elbow yeah we're going to feel
11:13let's make them work here we go everybody up three two one we go center center turn it out
11:22turn it out do it again center take these at your own pace turn it out turn it out now your range of
11:29motion might not be what my range of motion is that's okay look at cap she's up on her hands she's
11:35holding herself up there not pulling the knee in quite as far as i was but still engaging those abs good
11:42you're hitting those rectus abdominis that six pack that we all like to see and then when you turn
11:47out you're hitting those obliques so that carves that v that we love so much keep going let me see
11:53katie how we doing good flatten this out for me there you go oh very nice beautiful keep it going you
12:01guys we're almost there breathe you gotta breathe through this i know your abs are burning i know your
12:06hip flexors are starting to fire stick with it gee i hear you come on let's go eight seven six five
12:16four three two one nicely done okay stay down there so now we're going to go into a side plank with a
12:24hip drop watch it first so you're on your forearm feet are stacked you're going to lift those hips up
12:30from here you're going to drop down and lift we've got 30 seconds on one side 30 seconds on the other
12:35okay if you need to modify follow catch she'll be on her knee here we go everybody lift up three two
12:43one tap it and lift release squeeze those obliques every single time you lift up you should feel them
12:52yep keep your chest up nice flat line from the shoulder all the way down to the feet keep going
12:59okay so cats on the knee still is maintaining that straight line from the shoulder to the hip all
13:05the way down to the ankle still engaging right here come on five seconds more okay four three two switch
13:14five four three two one let's go legs straight down and up beautiful katherine nice neck is relaxed
13:23shoulders are pulled back belly buttons into the spine you still got to draw that tummy in tight even
13:29though we're focusing on the side here i want everything sucked in keep breathing yes that's it
13:35eight seven six five four three two rest nice okay i'm gonna be nice i'm gonna be nice let's take a
13:46little stretch right here before we repeat that thank you just elongate that feels good right yes all right
13:55long enough come on that's it that's all you get flip back over so watch it center center turn it out
14:04turn it out you got it yes three two one let's do this center center turn it out turn it out same thing
14:13making sure you're looking three to five inches in front of your hands relaxing the neck pressing the
14:19shoulders down your back abs in booties down i need your booties down on this all right antonio let's
14:28have a look good hips are staying up drawing the abs in really turning that knee out so that he squeezes
14:36every single time still breathing how you feel it he's like stop talking to me that's how i'm feeling
14:44nice come on guys you got this let's go stick with it i love it gee you hanging in there good do me a
14:54favor flatten this out yeah abs in good keep breathing you guys we're almost there five four three two one nice
15:06lift it to your side side plank hip drops stack those feet here we go lift it up three two one down
15:21come on squeeze it right here when you think about quitting i want you to remember why you started
15:27i know it burns but the second i say stop the burn is going to go away work through it it's a good burn
15:33okay let's go we got this how we doing maggie i love it i'm gonna give you a little target now
15:41hit my hand every time be careful i want your hand on your hip but a lot of times as you start to
15:47struggle you're gonna actually press into that hip you're making it harder on yourself and switch so
15:52make sure you don't start digging your hand in there three two one let's go get up there down and up down
15:58and up nice right here hit my hand every single time make sure you're lifting up as high as you can
16:04do me a favor press your pelvis a little bit more forward love the correction it was small but she
16:09just needed to flatten out a little bit more come on hit my hand and six five four three everything you've
16:18got two and rest nicely done okay guys we're gonna flip it on your back for crunches oh i'm sweating
16:26good who said you wouldn't sweat during abs okay knees are bent feet are flat on the ground i want
16:33your hands by your ears pull that belly button in tight head neck and shoulders are coming up you're
16:39gonna crunch up take it down yeah crunch up take it down here we go on your back got it three two one we go
16:48up down exhale as you lift keep those elbows wide chin up
16:58work through it it's gonna start to burn if your neck starts to get tired just press your head back
17:05into your hands just a little bit more it'll take the pressure off your neck come on guys abs are my
17:11favorite let's make them work let's feel it fight for it keep going antonio you're looking good i love
17:20how high you're lifting here good look at that head neck and shoulders coming up keeping the lower back
17:26pressed down i can see that he's pulling his belly button in because his tummy is flat if you don't pull
17:31your belly button in you're just gonna push it all out i don't want that g get higher i got eyes in the back
17:36of my head i can see what you're doing let's go come on mom see it all get up there lift look at this
17:43right here six packs squeeze it and three two one rest nicely done stay on your back frog crunches
17:52are next you're gonna take your legs straight up in the air watch it once i want your feet turned out
17:59so just the heels are touching knees are turned out hips are turned out hands are by the ears as you
18:04crunch pull the knees in and then extend out yes here we go legs up all right y'all three two one
18:13we crunch in out in out now if you can take your legs a little bit lower but only if you can keep
18:25your lower back pressed down on the ground okay so cat is gonna keep her legs all the way up in the
18:31air just protects her back a little bit more keeps her back pressed into the ground nice cat keep
18:37breathing exhale every time nice hang in there you guys good antonio now you have strong abs lower your
18:46legs lower them there it is you got to challenge yourselves you guys i'm right here with you pushing
18:53you every single day you have to push yourself if your legs are straight up in the air and you're not
18:57feeling it you have to lower them squeeze it tight tight tight exhale every time keep going ten nine
19:06eight everything you've got six five four three two and rest nicely done okay we're back to crunches take
19:18a nice deep breath let's set it up knees bent hands by your ears three two one crunch crunch okay i know
19:30the abs are getting tired but they're a big muscle group okay it takes a lot to burn them out so we
19:35really got to make them work right yes now these crunches not the hardest ab exercise of the day that
19:44doesn't mean it's not hard it's just not the hardest so enjoy it use it push a little bit harder here
19:51because you can keep breathing maggie here i come she's like yes don't come back here yay squeeze it
20:03come on press that lower back down good keep those elbows wide for me she's shaking every time she comes
20:09up that's a good thing that means her muscles are working let's go you guys 15 more seconds almost
20:14there keep breathing keep breathing exhale and lift exhale and lift come on you got this eight seven six
20:22keep it tight four three two one we love abs take a second take a second nicely done okay shake it out frog
20:33crunches are next so let's start with our legs up toes out hands by the ears three two one pull it in
20:44out make sure you can keep your lower back on the ground if you have your legs parallel to the ground
20:51and your lower back is off of the ground not good form take your legs higher squeeze draw those abs in
20:59that is lower abs come on let's go keep going maggie i'm coming for you no you got it you got it good
21:12gee get your legs up now get them up or i'm coming for you squeeze i'm feeling this i love it come on
21:20that's it beautiful she's got the legs turned out she's drawing that belly button in head neck and
21:24shoulders are off the ground not pulling on the neck good oh my god get your legs up now let's go
21:32squeeze fight through it 10 seconds don't stop 10 seconds let's go eight seven i know they're on fire
21:39six five four three two and rest nicely done that's how you do it okay oblique side crunches
21:50you're hanging in there yeah still breathing good watch your next move so just drop your knees to the
21:57side keep your chest up towards the ceiling hands are by the ears you're gonna crunch up over your hip
22:03right here they're really squeezing those obliques we have 30 seconds on one side 30 seconds on the other
22:09three we got this three two one let's go up now just because you're crunching over to the side
22:17does not mean to release your belly button i don't want to see your stomach stick out pull it in
22:21let's go squeeze it exhale as you lift and you're not going to lift quite as high on this
22:27because your rib cage will get in the way but you still got to lift that head neck and shoulders off
22:33the ground eyes up elbows open almost there let's go three two one switch sides and up
22:45two come on crunch it you guys keep those knees stacked show me what you got let's go catherine how
22:53you doing beautiful so she's got her knees stacked keeping the chest open to the ceiling squeezing
23:01every time she comes up i love it keep going eight seven six we got this five stay there fight for it
23:09three two one rest nice okay stay on your backs we're gonna grab our weight though you're gonna
23:17do a full sit up with an alternating leg lift so i want you to hold the weight on either side
23:21watch it first legs out straight arms above your head you're gonna sit all the way up lift the leg
23:28take it down sit all the way up and take it down yeah yes here we go grab your weight three two
23:37one let's go lift and exhale as you come up don't smack yourself in the shin with the weight you laugh
23:46but i've seen people do it and lift good keep going okay full sit up alternating leg lifts cat does not
23:54have the weight and she's doing it with a bent knee still engaging those lower abs still lifting the head
24:00neck and shoulders up okay that's okay i don't expect it full sit up alternating leg length also
24:07known as the antonio because look at how beautiful these are beautiful antonio with his straight legs
24:14and his beautifully pointed toes lifting lifting lifting getting tall but as he releases he does not
24:20let his back go it presses down into the mat that's what i want good come on you guys fight through it
24:26let's go gee how you doing i think you're doing pretty good too i love it let's go lift higher
24:33good now take your hands up this way up four three two and rest nice set that weight down drop your
24:43knees to one side oblique crunches 30 seconds each side get them done hands by the ears here we go three
24:51two one up pull that belly button in exhale that air out keep it moving keep it moving i love this one
25:00anything that works the obliques i love anything that's gonna give me that cut that's what i want
25:06bathing suit season it looks good let's go katie how you doing trying to get that cut she's there she's
25:13got it squeeze it tight it come on you guys right here you gotta work for this exhale almost there
25:20three two one drop it to the other side three two one let's go lift nice good nice maggie knees are
25:31stacked abs are in tight elbows are open wide that's what i want to see keep it going now maggie's flexible
25:39on her hips she can really get that big rotation here cat's knee doesn't come all the way down on
25:43top but that's okay she's still completely rotated as much as she can be rotated that's all i want
25:49three two and rest don't quit nicely done grab that weight full sit-up alternating leg lifts
25:57the antonios the antonios let's do this grab that weight three two one let's go up control it down
26:07up really squeeze your abs in even more when you think you can't pull it in anymore fight for another
26:17inch up good keep lifting i'm coming around let's see oh it's also pretty gee come on he's calling me
26:30on now all right let's go up lift squeeze it nice long legs you've got a lot to lift right here makes
26:40some harder he's doing it keep it going i love it squeeze it tight tight tight tight everything you've
26:48got and then just a little bit more ten seconds eight seven six five four three two one set it down
27:03how about a little bonus round why not i love my bonus rounds right okay so on the forearms legs out
27:12straight watch it first we're just hanging at the beach we're going to start with flutter kick so you're
27:17going to lift your legs an inch off the ground and you're going to flutter yeah yeah all right here we
27:21go everybody into position three two one let's go flutter relax the neck relax the shoulders draw that
27:29belly button in now if you're feeling super strong oh take those arms off the ground keep it going
27:36cap let me see what you got going on over here so instead of being on her forearms she's just
27:41relaxing her neck into her hands legs are a little bit higher in the air that's okay that's where you
27:46start if you need to and then you progress come on guys five four fight for it three two one rest for
27:55just a second watch the next one same position this time we're going to cross cross cross i want you
28:01turned out for this okay here we go three two one let's go cross abs in make those inner thighs work
28:10come on come on you guys can do this keep breathing through it draw that belly button in tight tight tight
28:16i'm going to check on g because i know he hates these i'm coming get him lower squeeze it in
28:25little breaths right here nice keep going for me you're just gonna hang out have fun he's like go
28:31away i'm not squeeze it come on we've got this right here fight through it i know it burns keep going
28:37you got 30 more seconds let's go what what oh my bonus round it's bonus whoa get back up let's go
28:46three two one up now go cross come on 15 seconds you got it if you need to take your legs up a little
28:52higher it'll help three ten nine eight seven everything you've got don't give up now five four
29:00three two one that a boy oh i love it right hey we gotta repeat flutter kick take a quick second let
29:10those hip flexors relax so we're gonna go back to the flutter kicks here legs up right there okay here
29:17we go three two one flutter come on guys we can do this keep breathing through it draw that belly button
29:27in we've got this i love it you can do anything for 60 seconds right press the shoulders down sit
29:34up tall we've got this keep breathing abs in i want to see it i want to see it come on antonio let's go
29:44now if your hip flexors start to burn out on you don't be a hero take those legs up you can even
29:49scissor them a little bit wider come on three two one rest rest rest rest okay last exercise we're
29:58gonna cross one more time okay come on we've got this all right you guys ready are you ready it's your
30:04last one let's do this legs up three two one cross them come on everything you got right here deep breath
30:12and focus you can make them smaller if you need to i like to do mine fast that's just the dancer in me
30:18but you can make them small slow them down come on keep breathing you can do it checking
30:28katie how you feeling good abs are in i see them firing look how close to the ground her legs are i
30:33love it if you can get them there if you need to you take them up but that's okay you just keep moving
30:39show me what you got maggie how you doing good don't give up relax those shoulders she's like i can't
30:47i can't get relaxing come on almost there almost there everything you've got last 15 seconds last
30:5315 seconds let's go keep breathing they're dying i know you are too hang in there eight seven six five
31:04four three two and rest oh you did it stretch it out right here
31:11here you guys did awesome i'm so proud of you nicely done you guys that is your flat abs fix don't
31:23forget post your pictures let me see the progress that you're making hashtag 21 day fix i'll see you next
31:29next time nice job
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