Hi, my name’s Nicole and we’re going to be doing the advance ab workout, I’m warmed up So I hope that you take the time to warm up yourself and let’s get into it. Our first exercise is a side side bridge with a leg extension Left leg is supporting you. Your left arm is up in the sky Extend the right leg out in front of you and bring it back into the knee.
Let’s do ten one two three Four you want to make sure your hips are reaching up to the sky six seven eight nine and ten Feet together go ahead and find your place back on the mat to switch sides Drop down on to left elbow up into your side bridge extend the left leg out Bring your right arm up and we’re going to start with ten ten nine eight Seven six five four three Two Last one and bring your feet together and find your place back on the mat Going into the next exercise You’re going up into a high plank for a double knee Drive to a leg extension Bringing the right leg into the left elbow Bring the leg back into the right elbow and extend the leg behind you we’re going to do 15 one and two And three Four Five Make sure your knee comes all the way to your elbow and you’re holding the core in nice and tight That’s it in extend into the elbow and back extend that leg Inhale and exhale as you extend the leg behind you Take it in in and back Two more Last one Bring your feet together Step back into your knees We’re going to reset and get ready for the other leg Palms are directly underneath your shoulders.
Take the left leg into the right elbow and then to the other elbow and extend Fifteen Take it in in and back if it’s five Make sure you’re creating that space away from your neck from your shoulders Hold your core nice and tight In in and back That’s it Extend Reach Just a few more Mean what And to last one Bring that leg back and take it back into a fetal position Okay, our next exercise is a side plank with a punch Go up into that side bridge Take the arm right to your hip You’re going to punch out right in front of you and bring it back to your side Pick it out and in from here, we’re gonna do 15 one two three four Five keep your hips up to the sky Keep the arm straight resist out and in five more five four three Two last one Go ahead and switch sides Reset inside side bridge bring that arm straight to your side extend it out for a punch and drop back into the hip to get out and in 15 take it 1 2 3 4 5 6 7 8 9 10 reach out resist in Feel that tension all the way through the arm three two last one bring the arm in and Come back to your mat Our next exercise you’re going to be in a high plank position for alternating knee drives Take the left knee to your left elbow extend back Take your right knee to your right elbow extend back and we go 1 2 3 4 15 on each leg Take it in crunching the abs just like you’re climbing up a mountain And in and back Good five Four three Two and one Go ahead and sit back in the fetal position stretch through the arms Take a big breath in through the nose and out through the mouth Let’s go into our next exercise With a side plank with a rotation Stack those feet up one on top of the other reach the left arm up to the ceiling you’re going to give yourself a big hug reach around the rib cage and extend up 15 1 2 3 4 lift those hips Reach and twist twist and Come back to your mat.
Let’s go on to the other side Reset stack those hips Reach the arm up and a big hug around 15 1 2 Press that elbow into the mat 3 4 5 6 7 Reach all the way round reach up to the sky Five more five four three Two and One bring your hips down to the floor and we have one more exercise for this set of ass We’re going into our knee extension in a high plank to our knee flexion Go ahead drop down to a low plank onto your elbows you’re going to extend their hips up sending the legs Come back to a plank position Bend the knees for that flexion Shoot the shoulders back hips up to the sky and that’s your position when you do ten one Then the knees shoot the hips back extend them up to the sky back to a plank bend the knees shoot the hips back and Extend to a straight leg Bend the knees Shoot the hips back lift And up back Take it bend the knees shoot back lift five more Three more Take it in back lift last one Go ahead drop to your knees and sit back into your hips and Let’s move right into our next move.
We’re gonna be sitting on our butt You’re going to roll down on to the mat for a hip crossover your palms are facing the floor twist your hips and let your knees fall to the floor and You’re gonna switch to the other side This one feels really good starting now. We’re gonna do 15 on each side This is two so just let those knees fall to each side of your body Try to keep the small of your back on to the mat Press your arms into the floor That’s five and Six Seven Eight 9 And ten just5more on each side Feel that body twisting feel the torso twisting three more Three Last one Bring the knees into your chest go ahead and rock up to a sitting position Scoot back onto your mat if you need to Start in a pike position open your legs into a straddle just outside your mat We’re going to reach forward and fall all the way back to a straight position sit up and Straddle the legs tap the mat and roll back down 15 roll up straddle the legs close them and come back down two Three Boy Sighs make sure you’re rolling all the way through your vertebrae six Reach and tap towards the end of your mat eight Pull your abdominals into the spine Ten five more Reach three more one Two This is your last one and Go ahead and bring those feet together Going on to our next exercise, we’re gonna be the side bridge Stack those feet Take your arm and place it right on top of your hip Here to come to a low plank chin over the Sun and switch sides arm comes to the hip 15 on each side.
Here we go one Two Breathe inhale and exhale Make sure each time you come to your plank that your chin is right over your thumbs Well Three more three To Last one both sides Come back to your low plate take the the knees down and shoot those hips axe Move to the end of your mats Our next exercise we’re going to do cycling rushing Russian twists Bring your legs up you’re going to cross over the knee and switch And here we got 15 on each side 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 more twist twist 10 more And last one bring the knees into your chest sit up and Now back to a straddle position just your feet on each side of the mat We’re going into our ab twist We’re just gonna open up the chest reach and hop towards your toe bring it back to Center and switch That’s your move for you do 15 on each side reach past that toe and tap Keep your spine and back nice and elongated Reach out And out and in whoo and breathe Take it out crunch those abs feel that waist twisting And out Pull the ads into the spine And take it out Center right leg and left leg Five more on each side one and two And three For Last one on each side Take it out back to Center Draw your legs into Center And we’re going down for our last exercise in this section Go ahead roll down onto your mat.
Bring your left knee up Take your arms directly behind your head for a one knee bent sit up Take it all the way up reach over towards your toes roll vertebrae by vertebrae all the way down ten left This is three As you roll back bring your abs into your spine And six reach with your arms seven Eight 9 and Last one on the left leg reach out and roll all the way back down. Go ahead. Bring your knees into your chest Rock side to side Give your abs just a little bit of a break your low back So there’s rock side to stop Listen up that lower back and go ahead and roll it and sit up to the front of your mat We’re going on to Dolphin push-ups.
These are really fun. You go down into your low plank position You’re gonna shoot your hips up to the sky and come back to that neutral position fifteen one Two Three Four Five Be sure to shoot your hips back come to a neutral position where your back is flat Your abs are pulled in the entire time Five more one Two Three Four and five back to a neutral position plank Drop your knees to the floor sit back into your fetal position Relax the neck Take a big inhale in through the nose and out through the mouth Let’s move on to our next exercise go ahead and sit towards the end of your mat Place your hands directly behind you palms down.
These are seated crisscross And you’re gonna cross the right leg over the left and then the left over the right pull the ABS in We’re gonna do 51 Inhale and exhale try to keep your shoulders away from your ears Inhale and exhale abs in Take it cross cross so you’re crossing at the ankles You’ll also feel this in your quads and In your triceps Inhale and exhale just a few more And one bring those feet down to the mat and Hug, those knees round the back drop the chin down Inhale in exhale, let’s go down to the mat for a crisscross Dragonfly set Place your hands underneath the small of your back Bring your legs up to a tabletop position cross at the ankles and you’re going to sit up and bring the hips up to the sky reach out and up ten Lift Six five four three Two and one bring your knees into your chest Rock side to side And exhale Place your hands underneath the small of your back cross the right leg over the left Extend the legs out and shoot the legs up to the sky reach out and lift Three Four Five five more Try to relax the neck pull the ABS in tight Three more Last one bring the knees into your chest Rock side to side Okay on to our next exercise for AB fours We’re gonna extend the legs out.
Bring your hands by your side. If you want you can place them underneath the small of your back You can extend the legs out Reach one up then bring the other one up and take it down. You’re going to alternate What you do ten up up down down Reverse lift lift down down. So five on each side. This is four Lift Try to relax the neck This is three Inhale and exhale Lift and down staff up up One more on each side Bring those knees into your chest Go ahead inhale and exhale sit all the way up Onto the end of your mat, I’m going to reset just like we were in that seated crossover but this time we’re going to flutter Fluttering that means we’re gonna take our leg up to a tabletop position Bend those elbows keep them in tight to your shoulder blades or just go up and down alternate 25 each leg 50 So try to keep your knees in one position and just let those legs fall towards the floor shoulders back in down Inhale and exhale pull those abs in tight to the spine and 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 and 25 Bring those knees into your chest Go ahead and rock back down to your mat Rock forward and backward Last one sit all the way up and we’re moving on to our next exercise Going back into a plank position down on those elbows directly underneath your shoulders I’m gonna kick your butt right now Literally, I’m going to take the left leg up.
Try to kick your butt Take it back to a center Then the right leg comes up back to Center 15 each side one Two Three Four five Six seven eight 910 make sure your chin is over your thumbs Three more three Two and one Press back into your fetal position drop the head down towards the mat Inhale and exhale go ahead and sit towards the end of your mat But I do some diamond situps Bring your feet into a butterfly position or a diamond roll back down Bring your arms up. You can go ahead and Clasp them together Inhaling exhale moving the shoe up and reach past your toes 15:1 You Again you are rolling vertebrae by vertebrae all the way down onto the mat for Five Inhale as you come down exhale on the way out Left-right Side more Boy Sorry Yeah, almost there teal And last one and Go ahead and bring your knees together sit up tight.
We’re gonna place our hands right behind our hips Lean into those elbows. We’re going into a two-way frog bring your heels together We’re going to alternate going left to Center then to right fifteen each side So we go one two Three For Five ten more Bring the knees into your chest whoo. This one’s hard bring in and out Reach in and out five more each side we go five Four three Two and one Go ahead sit on up bring those knees and cheered shelf Oh take a deep breath And let’s roll down on some mat Bring your knees to a tabletop position Bring your heels together. Let the feet fall to the mat. We’re going into a frog reverse crunch I’m going to bring the knees into the chest either to the shoulders lift the hips up and reach back out We go one for ten to Reach out three Four Five mber if this is hard on your lower back, you can always place those hands underneath the small of your back Four more four Last one and bring your knees into your chest Rock side to side Go ahead and sit on it We’re going into a high plank high plank position Palms directly underneath the shoulders first shoulder task So you’re going to lift the left on to the right out of the left pump? to the right shoulder and switch Right hand to the left shoulder 8 on each side 1 2 3 16 total 4 5 6 7 8 9 10 11 12 13 14 15 and 16 Drop your knees down fetal position Go ahead and reset Just like our frog two ways in and out we’re doing the same thing with our knees and our feet and our ankles together Palms directly behind your hips bring your knees into a tabletop You can extend out to the left bring it in and then to the right 15 on each side one And two Three four Reach those toes out to each side and out ten more Reach Go ahead lean into those elbows Take it out and in You’re almost there keep on moving don’t stop Three more on each side Bring your knees into your chest and go ahead and sit on up All right, that was the last exercise of our ab workout I hope that you got the burn and that you enjoyed our ABS advanced exercises