[Music Playing]
Sarah: You have heard the rumors. Britney Spears is shaping up for her next comeback. And now, we are going to be bringing you her exclusive Ab workout that experts prescribed for this one pop star. I am Sarah, your host for Diet.com video and I am joined by Stephen Cabral, Body Transformation Expert.
And today, Stephen, what are you going to be showing me?
Stephen: I am going to take you through Britney’s top four-ab exercise that she uses to sculpt her abs and tone her tummy.
Sarah: Okay, so let us get started.
Stephen: All right Sarah, the first exercise I am going to have with you today is the standard crunch. Sarah, you lie down right on your back, slide a little bit forward, great. Your feet uphold in pretty much to your hips, that is good position right there. What we are going to do next is put your hands right to your temples and you are going to crunch so that your chest starts to come up towards your legs. So, the crunch is not a full sit-up and this is the first exercise that Britney does in her ab routine.
But, what I want you to do is crunch up fairly quick, hold and pause for a second, come down slow, do not let your head and shoulders touch the ground, crunch you right back up. So now, with this method, you are not going to be able to do quite as many, but you are going to have much more in effect on your abs, you will get much better results.
Now, the next exercise we are going to do is the side crunch. So, we are going to drop the legs to one side, good, just like that, you put your knees up slightly, good, hands back to the temples. Okay now, we are using the whole abdominal area, but let us concentrate on the right side and I want you to crunch straight up, good, and looking up again towards the ceiling. So, that will crunch it up. So, it is a little small range of motion. That is great right there, nice work and you still crunch up and pause for a second and you come down slow. The reason we pause for a second so that there is no momentum, so that we are really engaging those abs and oblique muscles and not letting use bounce from the floor back up. That is why a lot of people make the mistake is that they do not fully engage the abs, they do not get as much benefit. Good, big squeeze back up. All right, now, it is switch sides. So, we will do 25 to each side. Good, looking up towards the ceiling, nice work, good.
Now, I want you to pull both knees up kind of like a shelf, see we had a tabletop here. We are going to drive one knee into your chest or stomach as one leg comes out. I want you to put both hands to the temples and now, your right elbow is going to come to the inside of your left knee. You are going to crunch up. Good, now transition, this leg comes out, that leg comes back in. What you are doing right now is you are rocking side to side. Actually, I want you to crunch up and bring your elbow in, so let us bring your elbows on a little closer to your body. Good, nice work and stretch that leg out, nice and straight, that is going to make it a little more difficult and point it out. Good, so let us a slow it down a lot. Let us crunch up, good, come back down slow and make your crunch way up, good, and back down slow without letting the head and shoulders touch the mat. This is going to make the abs work a lot harder. You are probably be able to do half of what you could do before if you just rock in side to side. Now, if you are rocking, you are not really working those abdominal muscles quite as much. So, Britney will also do about 50 reps of this exercise, the bicycle crunch.
Now, let us switch to the last exercise. So, the fourth exercise we are going to do is called hip thrust, sometimes called leg raises. So, let us put your hands flat on the mat, good, both legs up straight above your hips and what I want you to do now is drive your heels straight up to the ceiling. So, keep your abs engaged, push up nice and hard and high and then work on coming down slow. So, push up high, come down slow. Good, as high as you can go and then down slow. Keep pushing, good, great work. So, you are using this right now to tone the entire abdominal wall, the transverse abdominal, and the obliques, but you are also working to really strengthen the lower abs as well. Because on lower abs, during some exercises can be a little bit more tired even though you are hitting all of your abdominal muscles. Good, right back up. Good, one more, big push, nice work, good.
So, you are going to use these four exercises about 50 reps for each except for the last one that is going to be a little bit less and those are the same exercise that Britney uses to sculpt her abs, to tone her tummy and get in great shape to be able to dance on the stage. So, the other things that you want to keep in mind is that nutrition and your other compound exercises are going to work to get rid of that body fat on top. Once you get rid of that body fat on top, you are going to use these exercises to really sculpt and define the abs. Great work today!
Sarah: Cool, thank you so much and I hope you guys enjoyed this workout and we will see you next time.
[Music Playing]
Transcription by:
Scribe4you Transcription Services