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Do
you want the perfect abs and butt? This workout is for you. This is the perfect
abs and butt shaping
up workout. We’re going to tone and chisel
our abs and we’re going to lift and chisel our butt.
Let’s
get down on the ground and work those abs. Now, remember to breathe
and use your core.
I’m
always going to give you different variations, so that you can go at your
level.
Here
is level 1; it’s called “Boat Pose”.
Lean
back onto your sitting bones and lift
your arms and your legs.
Engage your core, hold
that, deep inhale and exhale. We’re just warming up…
If
you want to go further, you’re going to straighten those legs, lower down, and
then come up.
We’re
going to do this 3 times.
Take
a minute to rest, engage your upper body.
Think
about in “Boat Pose” if you have a sinking spine, you’re going to let all that
water in, so you really need to lift your spine and your heart.
Are
you ready to go for a more advanced level?
Engage your heart, use
your core.
We’re
going to lift those legs up and we’re going to straighten them, all the way
straight.
Come
on you can do this and hold for 1, 2 and 3.
Lower
down; come up for 1, 2, and 3.
Now,
we’re going to go twisting and twist, twisting and twist.
Still
using your core and your breath.
Let’s
do this 3 more times…
Now,
I kept my core engaged the entire time.
That’s
great for
your abs and now let’s starts working that butt.
So
you’re going to come over into plank position…
“Plank”
is where you straighten your arms and then you straighten your legs.
Once
again, you’re using your core so tighten
it in one solid plank position.
Once
you’ve got that position, your shoulders are engaged so that your triceps roll
in, it’s nice and stable.
Just
this is engaging my core.
You
can feel it if
you’re really using it.
Also,
I’m tightening
my butt.
If
you want to go further, we’re going to do “Running Man”.
We’re
going to do them 20 times. Go as many as you can.
Ready?
Take a deep inhale and let’s go.
Keep
breathing and keep going. Love it….
Stretch
it out to downward dog.
Now,
you can do the “Running Man” again or if you want a more advanced version, use
your abs and your core.
We’re
going to jump 2 feet together, jump back, jump up, jump back, so your
knees are coming up to that opposite elbow.
We’re
going to do this a few more times really using your core.
We’re
chiselling
that butt.
Let’s
go 2 more times, 1 and 2. Stretch it out.
For
our final move for the abs and core, we’re going to come back into
plank and do “Side Plank”.
You’re
working the side obliques, the core, and you’re also holding that butt cheek in
because if it’s sagging, it’s not engaged.
Lift it up…
Breathe.
I know you’re breathing, I’m breathing really hard too, so you know it is
working.
You
can do this.
We’re
going to pulse it 5 times.
If
you want to go further, lift that arm up so you really lengthen your arm and
your leg.
Here
we go… 1, 2, 3, 4, and 5.
Bring
that arm down and we’re going to do the other side.
Make
sure your tricep is squeezing in to give you a very stable base.
Holding
here, this is working your core and your butt.
Remember,
you’re not sagging down; you’re lifting up,
engaging and working your side obliques.
Hold
here or if you want to pulse, we’re going to pulse 5 times.
If
you want to go even further, lift your arm and your leg and then pulse.
You
can rewind this Video, to do this same exercise sequence 3 times
to get the perfect abs and butt.
Do
it 3 times a week, watch how your abs get more and more chiselled.
Your
butt gets toned and tight.
You
too will be shaping up in
time for bikini season and to rock
those hot pants anytime you want.
By Andrea Albright,
she is an exercise specialist, fitness and weight loss expert and creator of
the My Bikini Butt program. This is a step-by-step guide for losing weight
while shaping and toning the lower body trouble areas like your legs, butt,
hips and thighs.
This program can
significantly reduce cellulite and is designed to work in just 28 days without
starvation diets, giving up your favourite foods, or killing yourself at the
gym.
