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Muscle-Building Workout and Diet


(upbeat music) – Hi guys, I’m Christine Curry and we’re gonna be doing a
15 minute ab workout today. So most of the time
we’ll be on the ground. You don’t need any weights. I’m gonna weave in some
traditional ab exercises which I sort of think of as filler, and a lot of core work. Alright, so we’re gonna
start on our backs actually. So laying down, just bring the knees into the chest really quick, and then toes down, arms out to the side, and just really quick, stretch. So just loosening up the
waistline, right and left. So it doesn’t have to be like gigantic. So we’ll start out a little easy and then we’ll build it from there. So center, staying light in the toes, you don’t have to plant the heels, lifting, hands behind the
head, elbows out, basic crunch, except instead of being really far down, I want you to take a breath and then lift up as high as you can. So from this position, I want
you to lift up even higher. And this is where you’re gonna stay. So for me, my shoulder
blades are off the ground, elbows stay wide, and we’re
just gonna crunch up for 25. So one, two, and I’m
keeping my toes light. Three, four, five. So all the work is at the
top, there’s nothing happening going down by my mat. Alright, so we’ve got about 13, 14, 15, 16, 17, 18, 19, 20, start to move the feet a little further away from you, holding at the top, and
you’re gonna just lift the right leg in and left leg in. So I’m not like crashing
my feet to the ground, I’m keeping everything light. So I’m letting my abs move my legs up. So we’re gonna do 20 of these, one, two, three, four, five, six, seven, eight, nine, 10. So last 10, nine, eight, seven, six, five, four, three, two, one. Feet together this time,
so really light toes. So just draw it in, one,
and now no reverse curl yet, two, three, four, five, six, seven, eight, exhale, nine, 10, 10 more, 10, nine, eight, seven, six, five, four, three, two, one, drop the toes down, head down, drop the legs to
the right side, big twist. So I want the lower body to twist, upper body to stay centered. So you’re gonna be lifting
up, so not towards the left, just lift up into the
obliques on the left side. So 20 of these, one, two, three, four, five, so think about shortening the space between the ribs and the hips. 11, 12, 13, 14, 15, 16. Good, hold up on 20. Now using your core, lift the feet up and 20 more. One, two, three, four, five, six, seven, eight, nine, 10, 10 more, nine more, eight more, seven, six, five, four, three, two, hold it up, extend the left arm, bring it out and just tiny crunches though the upper body and the lower body, right here, one, two, three, four, five, six, seven, eight, nine, 10. So last 10, nine, eight, seven, six, five, four, three, two, one, take it down. Good, alright, second side. Legs to the left, hands behind the head, lift up, and then again, left
shoulder comes off the ground. So you’re not just coming
here, which is nothing, you’re lifting all the
way up and crunching in. One, two, three, four, so really getting into these sides, all
that crap that you have that hang over your pants, this is it. Six, seven, eight, nine, 10, 11, 12, 13, 14, 15, so last five and then we lift the legs. Four, three, two, now you hold your crunch, let the legs stabilize right here. One, two, three, four, five, six, seven, eight, nine, 10, last 10, nine, eight, seven, six, five, four, three, two, one, and then we crunch the whole thing. Extend the arm, squeeze one, squeeze two, squeeze three, four, five, six, seven, eight, nine, 10. So last 10 right here, nine, eight, seven, six, five, four, three, two, and stretch, release. So take a big twist. Good, back to center. Okay, so legs up, hands down. You can grab the edges of your mat if you need a little more stability. So reverse crunches, we’re
gonna lift the legs up and then you’re gonna press ’em down. The lower they go, the harder it is. So you’re gonna lift up, press down, lift up and out, up and out. So that’s four, we’re gonna do 15. Five… So seven, eight, nine, 10, 5 more. Four more. Three, two, one, hold the legs out, take a deep breath, inhale, lift up, and
then you’re just gonna tap the feet together for 20. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, (deep breath), 20. Bring it in, take a deep breath in, exhale, shoot it out again. Same position, this time you’re
gonna criss-cross the legs. Go one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, knees in, breathe. Okay, last one in this set. Deep breath in, lift and lengthen, so make sure you’re up, up, up. Squeeze it in, and this
time, little walks, one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Knees in, breathe. Take the legs down, extend the right leg. Just take a stretch up. Putting your hands behind your head, you’re gonna take your
right leg, right leg, you’re gonna turn in out, right, so the ankle bone,
right here, faces the ceiling. And then you’re gonna
move it out to the side. You’re gonna lift it
up and twist, and down. So the bonus here is inner thighs. So twisting for 15. So one, two, three, four, five, six, and if you want more work, seven, you can reach way up for the toes, eight, nine, 10, five more, four more, three more, two, one. Cross the ankle over the left thigh. Open the hip here. So right elbow, right elbow, right knee. You’re gonna squeeze
in through the obliques one the right, and open. So squeeze in and open. Squeeze in and open. Squeeze, open. Now you could stay right here, or we’re gonna make it
just a little harder by adding the left leg. So in, and then extend for 10. One, extend, two, so you’re still
right elbow, right knee, three, four, five, six, seven, eight, nine, last one, 10. Hold the length, and then
you’re gonna draw the leg up, squeeze in, and down, just 10 of these. One, two, three, four, five, six, seven, eight, nine, and 10. Bring it in, take a breath. Lengthen the left leg,
stretch again, up, up, up. Good, alright, so let’s work the left leg. Remember, turn out. So the leg is just probably
down at 6 o’ clock. You’re gonna move it out to
the left and rotate it open. So the bonus here is leg work. You’re just gonna lift
and twist, and down. Lift and twist, and down. So you can keep the
elbow behind your head, or you can extend and reach
a lot higher for the foot. So 15, that’s five, six, seven, eight, nine, 10. So last five here, keep it tight. So I want the leg tight, three, two, one. Cross it over the right leg, and then the knee’s gonna be in, open it, hands behind the
head, and then obliques. So into the sides. So you’re literally gonna
squeeze in and open. So the knee opens and closes. Squeeze one, two, three, four, and then if you want to make it harder, we add the bottom leg. So 10 of these. Two, three, four, five, so the right knee comes in and out, six, seven, eight, nine, 10, now straight leg lift. Right leg is straight. Squeeze one, and you’re not twisting. Two, straight up, three, four, five, six, seven, eight, nine, and 10. Draw it down, bring it in, take a breath. So straighten the arms,
straighten the legs. Breathe, hands by your
side, hands under the hips, or if you want it harder, you’ll hook your thumbs above the head. Alright, so I’m gonna go
neutral, right in the middle. Legs straight up. So just straight leg lifts, down and up. So you’re gonna drop
the legs down, and up, down, and up, make it harder, gaze goes up, hands go up. So I like to open the shoulders, so rotate the palms up. Alright, so that’s three. We’re just gonna do, well, let’s do 15. Here’s five, so 10 more. 10, nine, take the gaze up, seven, open the shoulders, six, five, four, three, two, one, knees into the chest, breathe. Feet down, and then just take
a little twist to the right. Take a little twist to the left. And then roll over onto your left side. So taking, we’re gonna go over into, into core work, so we’re gonna
start in forearm plank here. If you need to modify,
you just drop your knees. So forearm plank, we’re gonna
do three different exercises. We’re gonna do straight hold, we’re gonna do twisting, we’re gonna do internal rotation, and then we’re gonna do external rotation. So three different things. So first one is just a straight hold. You bring it down. So hips down, gaze at your fingers, hold the abs in, and then
fill up your kidneys. So you don’t want to sink,
and you don’t want to be high. So right neutral, holding. So we’re just gonna hold for 20 counts. So one, two, three, four, keep the neck neutral as well, pull everything in. And if you want, you add the right leg. Just hold. Then right leg down, left leg up. Hold. Breathing, and then drop
back down to neutral for 10, nine, eight, and squeeze your
belly to your spine, seven, six, five, four, three, two, one. Drop the knees, walk
the hands back, stretch. So second set, internal rotation. The right hip drops, the left hip drops, right hip drops, left hip drops. Okay, you can do this
on your knees as well. It’s a little awkward, but you can do it. So forearms down, we’re
gonna do 30 of these. Bring ’em here, and just twist. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, so just 10 more, 10, nine, eight, seven, six, five, four, three, two, one. Knees down, again, stretch it back, lower back stretch. Okay, third one, a little different. Instead of twisting in,
we’re gonna open the hip. So your legs are gonna cross backwards. So you come down, and so watch my feet. You’re gonna twist
backwards instead of in, and then over this way, alright? So 20 of these. Tap one, two, three, four, five, six, seven, eight, nine, 10. So last 10, cross back, eight, seven, six, five, four, three, two, one, drop it down, stretch. So take a breath. So let’s lengthen the
abdominals for one second, just bring the right foot forward and just take a big back bend here. Bring it down, take the other leg forward, so more lengthen through
the abs here, breathe. Good, bring it in. Alright, so before we
move on, let’s balance it. So with core, you know,
anything you have here is also connected here and here, so back fat, lower back
fat, which drives me crazy. So bring it in, feet together, it does. Hands behind the head,
everything nice and tight. So glutes are working, too. Pull the abs off the mat,
and just straight up. So you’re gonna go 20 times. One, two, three, four, five, six, seven, eight, nine, 10. 10 more, nine more, eight, seven, six, five, four, three, two, one, and then just rest. So we’re gonna add a really
big rotation to this. So pay attention to what I’m saying. The hands are gonna come behind the head, it’s a big lift. So you’re gonna lift here. You need to get a really big lift so the core is really engaged. You’re gonna left up, twist. My right elbow is touching
the mat, and come back. Twist, left elbow is touching the mat. So right, and it all moves in one line. So I’m not taking my elbow and bending it to touch the floor, I’m
literally using my torso. So one, two, three, and the bonus is your back muscles, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, keep the elbows back, 16, four more, four, three, two, one, lift way up, bring the hands down, bring them right underneath the shoulders, curl the toes under, lift the thighs, and press up into a plank position. And then one time, really quick, right leg up, take a deep breath, bring it to your right
tricep, bring it back. Bring it to your left tricep, hold, extend it, bend it, bring it back. Left leg, left triceps, squeeze, good, bring it back, and then twist. Bring it to the other leg, bring it out, bring it in, and center. So last time, right leg up, right tricep, back, left tricep, extend, bend, draw it back. Left leg, left tricep, right tricep, extension, and back. Drop the knees, sit back, and then forward into cobra. So stretch that out. Maybe lean to the right side,
maybe lean to the left side, bring it back, curl it up, and then take one stretch
into the abdominals. So you’re just gonna bring
your hands to your lower back, hips back, and stretch forward. Good. And you’re all set. So thank you for joining us. (upbeat music)

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