(Music Playing)
Great! This last workout uses a weight. Remember, correct form is more important than using weights.
With this abdominal routine, we are going to add little extra added resistance with a dumbbell. But do not worry if you do not have one or you just starting out, you can do all these exercises without one.
So lie down, pulling your tummy in tight, weight in front of you, rest it right on your chest and as you come up, you are going to exhale up into the seat up.
Ready and up, down [Exhale] exhaling to the mouth, [Exhale]
Now, you do not have a weight, just go ahead and place your hands right on your chest, elbows out to the side,
Up [exhale] that is right, lift, smooth and steady.
And lift. Now lift it right over the head and up, [exhale]
That is right, lift, [exhale] and five, six, seven, eight another step come on,
Eight, seven, you are just working right up in the upper abs, working down to the middle just a little bit,
Lift and four, three, two, and one cross your legs. Weight on the chest, support your head with one hand, ready and lift,
Elbow to the opposite knee, working obliques right now up, hang in there, and lift [exhale]
Up, again lift, and up. Now, drop that other elbow to the floor and keep going.
Lift and up, [exhale] five, six, seven, eight, now changing legs support the head with the hand and lift.
And up, and lift, elbows stays up at first touch and lift, lift, move it across the body, eight, seven, six, five, last four and four, three, two one, now drop the elbow and lift, lift and six, five last four and four, three, two, one and drop down.
Weight behind the head this time, one leg up, you got to come up and squeeze the elbow straight and lift, [exhale]
Exhale up, inhale down, [exhale] and five, six, seven and eight, come on another set, eight, seven, six, five last four, four, three, two, one, now changing legs and lift, lift, exhaling up [exhale]
Again and five, six, seven and one more set, that is eight, seven, six, five last four, four, three, two and one. Drop the elbows and stretch that this for a second, weight in front, and other sides stretch, now wait to I hear again.
This one you go lift the hips as you lift the upper body sudden it come up, just top beating the bottom and stretch it right back down. Ready? And lift, up-down and lift, you are curling your body and the lower abs as well as the upper, [exhale]
And lift, and lift, and up hang on, now weight here and curl, curl, curl, lift the hips up, and five, six, seven, eight, now bring it down and lift, lift, and up, [exhale] hang on five, six, seven, eight last set, eight, seven, six, five, and four here we go, and three, two and one. Drop down, this time you go legs were here, weight behind the head, curl up like a little ball, [shouting] here we go and one down, two, three keep the heels close to the buttocks as you lift backs down, [exhale]
And up, stretch [exhale] and lift, now if the weight gets too difficult to use, just drop it and continue. And lift, [exhale] and four, three, two one legs here, up-out, and lift alright, five, six, seven and eight pull the legs up, cross down, cross, and cross that is right, [exhale] exhaling up, do not give up now, we are almost there.
[Shouting] and up, [exhale] and lift, [exhale] that is up-down, and eight, and seven [Shouting], alright and six, [exhale] five, and four, and three, and two, and one. That is it, alright!
Drop the weight to the side, and then just lift up and see if you can stretch out the abdominals, pushing the knees over the toes. And drop all the way down and seat up, pull the tummy in, keep it that way all day long. That was a great workout.
You did it, congratulations!
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