Selen Dar

Muscle-Building Workout and Diet


[Music] welcome to this lower ab workout we are starting off with alternate leg drops this means you want to keep your lower back on the floor and then drop your legs one at a time let your heel approach the floor but do not let your heel touch the floor good job [Music] just a few more seconds you’re doing amazing almost there awesome job now we’re gonna do full leg drops you’re going to do the same thing as before except both legs are approaching the floor at the same time I want your lower abs to be looking snatched as in when you put on your clothes I want your stomach to be flush and I know you can do it – keep going [Music] [Music] if you’re having trouble taking your legs all the way down you can just pulse them at the top like I’m doing next we have scissor kicks you’re going to crisscross your legs like scissors again you can cheat cheating is allowed put your hand under your butt to help your lower back stay on the floor and this will help just keep going just keep going to make this harder you can put your legs closer to the floor to make it easier you can put your legs closer to the ceiling either way just keep going because we’re almost there just a few more seconds [Music] next up we have some reverse crunches this is so good for the lower abs but you really need to concentrate on your lower ab muscles so keep your lower back on the floor and then use contract those lower ab muscles to draw your butt off the floor and just crunch away [Music] this exercise looks really easy but it’s actually kind of hard so you’re doing good to have made it this far just a few more seconds and then we’re gonna do some mountain climbers [Music] your stomach is going to want to sag you must resist suck in that stomach engage your core and go as fast as you can after this you get a break [Music] perfect job you get a full minute to catch your breath and then we’re gonna come back and do it all over again while we’re taking this break please take a second to subscribe to my youtube channel it’s free and it means so much to me also I have free stuff in the description box so make sure you check it out and grab yourself some freebies okay alright [Music] welcome back or getting started again with this alternating leg drops just think about it this way as you drop that leg you a dropping fat and you are picking up your sexy bikini body so keep that lower rack on the floor extend your leg drop each leg but don’t let your heel touch the floor and tell yourself that you can do this because guess what you can [Music] wonderful now we’re going to step it up a notch and do both legs at the same time look at you you can put your hand under your butt to support your lower back or if you’re fit enough you can remove your arms and let your lower abs do all the work just make sure that it’s a slow controlled movement and you are contracting your abs and you’re reminding yourself that you are a goddess [Music] alright girl lay it back down give me some scissor kicks you want to crisscross your legs like scissors keep your lower back on the floor I keep that core engaged and visualize your beautiful body you’re already beautiful but now you’re going to be even more beautiful because you got this you got this keep going [Music] [Music] now we’re gonna do some reverse crunches normal crunches get your upper abs reverse crunches do a better job of getting your lower abs so contract those lower ab muscles and lift your booty off the mat I know your booty is looking good from doing all my lower body exercises I see you I see you that’s okay you’re doing good keep going [Music] [Applause] [Music] last exercise mountain climbers can you do it of course you can’t engage your core move as fast as you can and just be happy because you did it you worked out today keep going [Music] [Music] thank you so much for working out with me today subscribe to my youtube channel if you haven’t done so already and I will see you in my next workout video [Music] you

Leave a Reply

Your email address will not be published. Required fields are marked *