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Sarah Dussault: Welcome to diet.com video I am Sarah Dussault with body transmission expert Stephen Cabral and today Stephen is going to be showing me a lower Ab work out so Stephen tell me a bit more about this exercise.
Stephen Cabral: The lower Ab exercise we are doing today going to be on the bench but if you are at home you are not at the gym that's fine you can do them lying right on the floor on a carpet for a little bit cushion with back. Alright so we have Sarah lying down right on the bench and aging if you are at home you can do this right on your carpet or a towel Sarah hips are half on the bench half off now she is going to start by pulling her knees in first exercise we are doing is called the reverse crunch it's a easier version of the leg lets which are about to do after this exercise. So let's stretch the legs out straight and then pull the knees back in this stomach and chest.
Stretch them back out straight again without the back over atrium she is keeping her abs duct in tight the whole time its good cores really engaged good nice job so this doesn't our arch up doesn't pop up legs are all straight pulling right back in she is holding on tight beside the on the bench and then if you are home you will just keep your hands underneath your hips just like that, so let's pull these in could shoot come back at now straight good from right back in. you should be -- some were between 16 and 20 repetitions if this exercise gets to easy you will switch right to lag lifts which Sarah is about doing now so legs come straight down stretch the abs pull right back up.
So the reason it works the lower abs so well is because you get this huge stretch right here were as if you just do it on the floor or on a flat surface you can get below that surface. So now if Sarah goes down below the bench she is going to get even more of a lower abs stretch hit a little bit more muscle fibre which is going to tone those abs even more so she is going to breathe ion stretch and obviously gets a lot harder the lower you go and you want to make sure that lower back is in arching.
So lets just do three more good stretching down right back up she is keeping her leg straight that's important and she is not resting at the top so she comes right back down so basically as you come to my hand you come right back down one more and I know you may to do a couple of this all right great job so you start with the reverse crunches if it didn't hit 20 reaps no problem just switch over leg lifts and leg lifts will do some were between 12 and 20 repetitions you can add to that to any of your ab exercise at the and of your resistance workout fantastic lower abs exercise I know you will huge improvements when you put those in.
Sarah Dussault: Hopefully you've enjoyed this ab exercise and it always scribe to diet health and Sarah I will see you next time bye.
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