Selen Dar

Muscle-Building Workout and Diet

let’s get a flat belly and not do a single crunch sound, are you in? Awesome, I’m Tracy and welcome back to my channel we are going to be doing a standing abs workout and i know you love standing abs but if your new to my channel Hello, i’m Tracy and I put out brand new fitness wellness and lifestyle videos every single week so make sure you subscribe to my channel do that you never miss a workout so let’s get started with this standing abs workout, guess what you mean absolutely nothing so you have no excuses come on let’s go ok let’s started, just stand with your legs hip width apart and just start by moving to ribs a little bit side to side now you can do this seated on a chair if you have a hard time and your hips start moving naturally, maybe your Shakira, so you can just keep those hips still I don’t know what s wrong with me today. Good, so now let’s do two on each side, so two and two good, do we’re just doing these dancer inspired isolations with the ribs and these are so effective create you know those lines, but it’s really important that you squeeze the belly into the spine and back to single good…two times and two, two good, so now take your hands behind your head. I want you to kick your hip and do a squeeze just on that one side okay and squeeze it, this is working the obliques here, you’re definitely going to be feeling this squeeze that it, and squeeze so if you feel like you have any extra stuff on the side of your waist this is your move good and great, let’s do that on the other side and squeeze and squeeze I love standing abd so much because it definitely excuse proofs your workouts squeeze it and squeeze that’s it….good…. great we’re gonna do two more perfect. Good, so now we’re gonna go hip up and hip up now two times and up and up
so we got a little dance I’m kind of lifting my heel a little bit to it makes it a little bit easier to get more motion good and up perfect great so now I just want you to have your hands interlaced with your fingers here and your going to reach behind you, just reach back with a little bit of a lead squeeze, ok and it’s really important that we keep the pelvis pointed straight forward, ok
right to me because otherwise you’re not going to get that isolation and that is really going to be working your torso your reach that i’m also doing my wall squeeze and squeeze watch your finger good
keep going you’ve got it
this actually feels really good on your back ok good, so now what I want you to do is
just stand here you’re going to pull in your
abdominals as you do a little crunch forward and then don’t put your foot
down on the ground, let’s work your balance here so we’re working our core so we’re gonna squeeze with a little bit of a rounded position here.
This is working those lower abs because were really driving that knee up, okay got it…squeeze perfect and the other side, squeeze and squeeze keep on going, that’s it really draw that belly button into your spine if you’re not contracting those abs, guess what your not working and I know them to work just go elbows towards your hips here really try to get as much motion going as possible so don’t cheat it like this ok really move your waist good, two more…and perfect good
so now back to those ribs you got it now double, double it up perfect, go into your lean back and lean it back
really pull in the belly I know we look at little silly, but when you’re really doing this and you’re squeezing that belly you’re gonna feel the work good, two more and other side, lean back
good, really pull in your abdominals keep those hips forward it’s so important that you squeeze the abs
because otherwise you risk hurting your back a little bit I know you don’t want that let’s put those hands behind your head
we’re gonna go up and up singles that really lift that hip feel that squeeze good you got it, now doubles
double, now other side double and double up, and it’s fun, right?
you can take this one to the dance club 🙂 Tell them I sent you…actually don’t Scoop under, the same movements
just picking up the pace scoop and scoop
really feel that this knee is lifting because of your abdominals contracting
whew…I’m loosing my balance other side, and squeeze and squeeze
come on, keep going, that’s it You did great, so I hope you really felt that deep inner work that comes from doing those standing abs exercises so excellent for those of you who don’t like doing crunches, soI hope you loved it make sure to give it a thumbs up leave me a comment below subscribe to my channel and i will see you next time okay bye


  1. This is my favorite for me because it's something I can do because I limited due to I have bad knees. You also did one that I do for the stomach doing standing crunches. Appreciate this very much

  2. love zis workout Tracy…. I was wondering could you do a inner thigh workout I hate my legs so much and I want to feel n look fab for summer. could you help me?pretty plz??!! kisses n hugs.

  3. Loved this mini ab workout! Only have 10 mins this morning so doing abs and arms (working those bat wings!).

  4. Tracy your simply the best I have a lot of exercise videos none of them can touch yours keep up the good work love you lots…Lorraine London England.

  5. Thank you so much for coming up with this and how positive you are! It is really difficult for me right now to be on the floor, but this workout I can totally do! <3

  6. I love standing abs,, but I do have an issue with waist work, and it's that when I twist, I can't keep my hips still. Is this something that comes with practice?

  7. Just have to tell you..I spent two hours digging a garden yesterday and I attribute the fact that I woke up in no pain to your exercises, specifically the standing abs..sandwich press. Of course everything, but for me I previously suffered great back problems. I have to thank you. I am 58 and I have ABS for the first time in my LIFE! It didn't take long either…2 weeks and I had abs.

  8. This is awesome! I just did it and I am out of breath and glistening! I struggle with ab work on the floor because I have extremely tight shoulders so it really hurts my neck even with proper form. This way I get to strengthen my abs without the tension headaches and without hurting my back. THANK YOU!!

  9. I love standing abs so much and by the way! I'll be traveling to Philippines in 4 days. I'm going to do this while I'm there. ❤️❤️

  10. I have a very sensitive backbone. I need to reduce my belly fat. Can you please suggest some effective exercises which can be done on regular basis without hurting my back?

  11. look easy but after those few miniutes you really feel something. Like I have been running. Thank you dear

  12. Floor crunches are painful due to internal scar tissue from many digestive surgeries (years ago). Your standing ab workout is great! No internal pain. Thank you.

  13. Hate to say it but I've been working my way back into things. I've injured my left hand and it's going to be months. ..perhaps longer. I'm bummed but still working on other things. Thanks for these.

  14. I'm 62. These exercises feel really good for my old body. You are young (and adorable), but I think you should mention that they can be great at any age. Thank you.

  15. That was amazing. I'm 68 and hate getting down on the floor, sometimes vertigo. I also love your arm workouts..Love looking at the view as Thanks

  16. Hello Tracy, Thank you for this great standing ab workout. I recently had abdominal surgery and it was difficult to do floor ab work. This routine is perfect and I'm adding it to my daily routine. Thank you and have a great day/night. JCC

  17. Thank you for getting right into the workout without a 5 minute intro!!!! Love it and it is perfect for me

  18. This was really a different standing ab routine. Some moves I found really good and as I said different. I felt it working my abs every minute. Thanks for the wonderful workout. I’m definitely adding you to my Ab Workout.

  19. I can't move like this at this point in time. Think something odd is going on here. But it can't hurt to try and follow the movements. Have to get to the root cause of this lack of coordination. Worse than ever.. Interestingm

  20. When I watched this video I was like "this is so easy" , When I tried this out I was like "God pls help me"

  21. Wonderful workouts! Thank you so much for sharing the batwing and abs workout. I can't do anything high intensity but these workouts are a targeting intensity that I can handle. xx

  22. I love your standing and & arms and abs….You 21 day challenge put me in the mood for nice arms, I'm 55 and have lost alot of weight due to a heart attach. .. can't wait till next summer ♡♡♡♡♡♡♡

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