Okay everybody. Today I’m going to get you on your way to having that six-pack.
We are doing ten minute abs which means ten exercises 30 seconds each; twice through. We’re going to work straightaway so come down to the floor.
We’re going to bring our legs up and for 30 seconds we’re just going to drop our legs down and bring them up again. Okay, so we’re working the lower abs here. That’s this little pooch here that’s really hard to work out. That’s it. Keep breathing now we want to make sure that we’re keeping our back flat on the ground; so if you feel it start to come off, just don’t go as low down. Great star every one. Cool. We’ve got to start like we mean to go on. Are you ready to change it into the next exercise?
Whoo! Now come round nice and quick bring those legs up; we’re gonna flutter them. Again we’re going to be working these lower abs. You’re also gonna feel your quads are gonna be working too. So you’re gonna get a good leg workout. And we’re gonna be doing a lower abs for like a minute and a half. So we’ll really strengthen those lower abs and get rid of that pooch. Now I like to have my arms out to the side gives me a little bit more support; and make sure you’re just not gripping onto the ground. Okay. See it’s come round again next 30 seconds.
Cool cross him over now if you can just test your legs and bring them down slightly. The lower you bring them the more you’re gonna feel it in those lower abs. But make sure the back doesn’t come off the ground. Cool. And you can really start to feel it in those lower abs as you come down because it gets harder to talk. Cool. And then probably quite difficult for someone like me that never shuts up. Great job guys. Cool.
Flipping over onto your tummies. I’m gonna do mountain climbers, nice, slow, and controlled. Again 30 seconds. Hey, you want to make sure that your back is an arch. The nice and neutral and your hands are underneath your shoulders. And nice and gently bring those knees into the chest. Excellent job guys. Keep it going. That’s it. Squeeze, pull that tummy up.
Ready? Next exercise is going to be rolling back on our backs okay onto your bottoms we’re going to make a V pulling in and out you’re going to really start to feel this in your quads as well make sure you really are just engaging those Tulley muscles so we get that six-pack great for job guys oh if you’re feeling the burn there means is working come on don’t give up oh it’s only ten minutes before I only got about seven minutes to go whoo okay ready next exercise go down onto your back arms up I’m just gonna alternate move touching our toes now no worries if you can’t get your legs straight it depends how flexible you are just keep trying to reach up for those toes see the game through it nice and quickly the way you can do this just we’re alternating ah your exercises keeps it fresh current and keeps you motivated ah okay next exercise can take it into the Russian twist so coming up into that be aa and twisting round let me take this nice and controlled and if you want to increase this and make it even harder you can add a weight into your hand that’s it just keep breathing well I can feel the burn in my belly now you should be able to feel it too keep it going great work okay you really stand on to the next exercise ready and flip straight over we’re gonna hold a plank okay to dress up like this again make sure that your elbows are underneath your shoulders I like to grab my hands together it gives me a bit more support and we’re going to keep our back nice and flat I love when you’re dipping it down or sticking your booty in the air nice neutral spine that’s it Hari therefore just a little bit longer and we’re going to go into our side planks three two one straight away no rest holding it up now you’ve got different variations of this you can either put your hand here you can lift it up or if you find that too difficult you can just bring your bottom down and then eventually you’ll be able to bring it up and put your hand to the sky and look up every nice and easy really are working our oblique muscles here now we’ve done this side so obviously you’re gonna have to do the other side we’re going to make sure that it’s even so you ready to switch over on to the side plank ready let’s go straight up that’s it hold up nice and tight just keep thinking about pulling up here so really using those oblique muscles those muscles down the side and look up great job are you ready to do this all over again cuz I am you ready whoo if you made it five minutes you can do ten minutes and if you’re gonna do ten minutes you’re gonna get more of the ABS and you work for five ready let’s start again go spin it back round you’re done five minutes you’re gonna get five minutes worth of ABS if you do this all over again you’re gonna get double the ABS so remember what’s first leg drops working that lower abs now just think you’re halfway through already so you may as well just give another five minutes and keep going you do this workout every day and of course eat clean as well you really are going to see the difference in those ABS I know there if I do more exercises just working my abs really do feel the difference and drinking lots of water helps too okay ready for the next exercise we’re gonna go into flutter kicks now I do like to keep my legs nice and high you can do them down here but as you see my back tends to come off the ground so I’m just gonna keep it here it’s really important that we don’t damage our lower back oh I can really feel it on my quads now my abs are burning if you can feel the burn shout I can feel the burn that means it’s working if it doesn’t hurt it’s not working so just think about those ABS afterwards okay ready to go on to scissor kicks let’s go now these lost for some reason I can take lower down just cuz the movement is different going cross it also stops me talking which is probably a good thing for now okay let’s keep breathing no one given up just yet or what are you working it all the way to the end no stops no stops for water just yet you can have a rest at the end whoo okay feeling the burn in those lower abs you ready to go to the next one remember what it is yep mountain climbers who’s spinning right over and let’s bring those knees into the chest now if you want more ricardio you can do this quicker but as today we’re working on getting that six-pack listen to take a nice slow and controlled great job everyone who do this every day you’re gonna get that sexy beach body I’m still working on mine I still want to make improvements so just give yourselves ten minutes a day put on a bit of exit and get your body in shape oh okay ready sitting back down not sitting we’re just gonna be sit okay be sit crunches that’s it nice controlled ah you should be really psyched to feel it now you should be feeling the burn I can really feel it in my quads give that back nice and straight whoa feels good though I know that my abs going to look great afterwards that’s when you want to take a picture keep it going we’re going to go into the Russian twist three two one I like we’re going on to the Russian twist we’re going to do opposite low turn touches okay ah so bring in that hand up to the toe great job come on you’re almost there you’ve just got a couple of minutes of exercise to go just just think about it it’s just time and think how great you’re gonna feel when you finish it that’s always my motto whoo how do you then feel afterwards I promise you it’s gonna be the word awesome keep it going ah okay let’s dig into those Russian twists just two minutes of exercise to go and put a nice slow and controlled remember if you want to use a weight that’s gonna increase it make it even harder and if you want to modify this way you can just hold it here and don’t worry about the twist ah and eventually you’ll be able to work up to the twist ah now remember this exercise we are working our oblique muscles so try to get that definition at the sides are you ready for your last minute and half exercise all pranks let’s spin it over onto our front let’s hold that plank remember keep our spine nice and neutral engage those ABS really try and work them just think about pulling in those muscles really tightening them cool you’ve done an excellent job so far guys if you manage to keep up with me you deserve a pat on the back but I don’t want any of you giving up now okay you’ve only got less than just over a minute of exercise to go no quiz hang up or shoot to do this okay ready to take it on to that side plank ah keep it going come on put in these muscles here go get some definition in outsides and lift up come on squeeze excellent job guys you’re almost at the end of the workout could you manage to get through this whole thing whoo and you can feel the burn then your abs are on the way to getting that six-pack that’s it keep holding don’t stop now we’re almost at the end ready to switch over onto the other side and let’s face the other way cool go straight up hurry up here pull those abs in excellent job guys remember if you manage to get through this whole workout leave me a comment or you can tweet me at the model pilot let me know you got through our 10 minute ABS because we’ve also got five minute abs six-minute abs 8 minute abs as well on exits but 10 minute abs is the most powerful one we have whoo so let me know if you merge you get through it remember it’s Twitter hat the model pilot squeeze and release whoa great job everybody awesome work well ex hit has got plenty more ab workouts for you if you don’t have time to ten minutes we’ve got five minutes we’ve got eight minutes we got three minutes or for you we’ve also got loads of other workouts we’ve got Victoria’s Secret Series cardio workouts leg busting everything for you hit this button here it’s gonna send you the newsletter which it’s got all the fantastic things that ex hitters going on if you’ve got any questions tweet me at the model pilot or on Facebook Rebecca Louise fitness thanks for working out with me today and make sure you visit us again soon.
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