Total Ab Workout: No More Muffin Top


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WORKOUT
Time: 15-20minutes
Intervals: 30 seconds each exercise, 5 seconds to move.
Rounds: 3-4

Exercise 1 Vacuums
1. Position yourself on your hands and knees, both at shoulder-width apart.
2. While maintaining a straight spine, suck your belly button towards your spine.
3. Continue controlled breathing in this position.

Exercise 2 Leg Raises
1. Lay flat on your back, with your arms and legs extended, and hands underneath your glutes.
2. With your feet placed together, engage your core to lift your legs until they are above your hips.
3. Slightly raise your lower back at the top of movement and return to start position.

Exercise 3 Toe Taps
1. Lay flat on your back, with your arms extended straight by your side. Lift your knees off the ground, keeping your legs suspended so that your body is positioned at a right angle.
2. In a controlled motion, lower your left foot to the ground.
3. Return to start position and repeat with your right leg.

Exercise 4 Side Plank
1. Lay on your side and fully extend your legs with one resting on top of the other.
2. Bend your arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees.
3. Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line. Hold this position.

Exercise 5 Side Plank Pulses
1. Lay on your side and fully extend your legs with one resting on top of the other.
2. Bend your arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees.
3. Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line. Lower your hips close to the floor, then bring them back to start position. Repeat this pulsing motion.

Exercise 6 Supermans
1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals. Return to start position.
Exercise 7 and 8 Opposite Hand to Foot Crunches
1. Lay your back onto the floor, with your arms and feet both extended.
2. Engage your core, simultaneously bringing your right arm to meet your left foot above your hips.
3. Return to start position in a controlled motion, then alternate limbs. Repeat.

Exercise 9 Modified V Sits
1. Sit with your glutes on the floor, and palms positioned slightly behind your glutes.
2. Place your knees and feet together. Extend your legs outwards as your shift your torso backwards onto your hands.
3. Simultaneously bring both your torso and knees together to meet. Your feet should stay suspended throughout the movement.

Exercise 10 Plank
1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.

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