Hi, I’m Dina Prioste and welcome to Get Exercised. Again, getexercised.com about a Paul asking what you think the trouble zone is on your body. And the overwhelming raining response is “Less than flat stomach”. I want all of you to be able to answer with confidence ,“Damn, I’m hot.” So today, we are going to work on toning up this outer abdominal, outer core muscles.
Grrr. So come to lie down on your back. Ahh, so good we are lying down right? We’ll take the legs straight up. Now if you tend to have lower back pain, you can keep your hands under your sacrum for this exercise for extra support. Everyone else, take your arm straight out over your head.
Now as we do this, we are going to focus as much as we can on drawing the navel back down the spine. So your lower back might want to lift up a little bit. I know mine does. But, just try and avoid that and keep your belly flat as much as you can here.
So, we are going to lower the legs on the inhale, hold, exhale, hold, inhale, exhale, take your legs back up. Inhale, exhale, inhale, exhale, legs back up. It will make more sense once we add on. Inhale, exhale, inhale, exhale, take the legs up, inhale, exhale, inhale, exhale. I’m sweating already. When you are done with ten here, hug the knees into the chest.
That’s too easy. Besides, why do I still have all of these? So, it’s also important to have a very healthy and balanced diet and include cardio exercise into your workout routine at least 3x a week to help burn out fat off. Okay? Alright. So, we are going to add on. We are going to take the legs back up again, arms out, it’s going to make more sense now. So, you are going to inhale here, exhale reach, inhale back down, exhale back up. Inhale, exhale, inhale, exhale, I hope you don’t see me shaking, inhale, exhale, when you are done 10 here, take a little break.
I’m feeling tired and I want a cookie. Okay. Get ready for more. We are going to add one more component onto this. So, take the legs up, arms out. We are going to alternate lowering the legs now. So now, you are going to lower the right. Inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, this is very good but it’s confusing, inhale, exhale, inhale, exhale, inhale, exhale. When you have done 10 each on each side, hug the knees into the chest. If you can take a little bridge pose here to stretch out the front side of the body. Give a little stretch and (inaudible).
So, start out with 10 reps each and then work your way to 30 quatrillion reps. Now, when your outer abdominal muscles get stronger and firmer but you’ll find your lower back and your core string gets stronger and the exercise becomes much easier with practice.
Next week, I’m going to show you now how to relax all the abdominal muscles to prove your breath capacity and that will really help you with the cardio exercise.
Thanks for watching. I’m Dina Prioste and you have just been exercised.
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