Full transcript
0:00hi my girls welcome back I have an
0:04Express ab workout for you today the
0:07good news is you get to lie down the
0:09whole time the bad news is it's really
0:12going to hurt we will be working the
0:14upper and lower abdominal so there's
0:17going to be some deep core in here as
0:19well taking it nice and slow we don't
0:22need any equipment today trust
0:25me it's going to get the job done we do
0:28not need equipment to get the job done
0:30today before we start I just wanted to
0:33share the details of my outfit with you
0:35I literally just got this in the post
0:38today again from muscle Republic it's
0:41their new Lux rewind I think it's called
0:44collection that they launched um on the
0:476th of December I have never worn blue
0:50like ever in my life but I am just
0:53obsessed with this so I'm so grateful
0:55they sent this to me and again they have
0:57activated my discount code to share with
1:00you guys so it's just easy in all
1:02capitals that will save you a little bit
1:04of money if you want to buy anything
1:06from their website I will pop a link in
1:09the description straight to their
1:10website for you but yeah I just had to
1:13share it's so hard to find good quality
1:16active wear so that's why I always like
1:19tag the companies and stuff that I'm
1:21wearing in my post even if it's not
1:23sponsored because I just want you guys
1:25to know where to get the best of the
1:28best one one last thing as well before
1:31we start very exciting announcement that
1:34I made earlier on um last week I am
1:39launching premium memberships for my
1:41channel they will be open from December
1:4415th and through those memberships you
1:47will have access to a minimum of four
1:50brand new mat workouts and one brand new
1:54reforma workout every single week you
1:57will have access to enter into our
2:00challenges like our upcoming one which
2:02is starting on the 1st of January and
2:05lots more good stuff all the details
2:07about that can be found in the post that
2:10I made um on YouTube so you can go and
2:13have a look at that if you're interested
2:14or send me a DM on Instagram and I'll
2:17give you the details there but yeah
2:19December 15th that will be opening and
2:21then our challenge will start from the 1
2:23of January anyway let me shut up let's
2:27get started maybe I'm lowkey
2:29procrastinating
2:31because I'm concerned for my abs like
2:34even while I was just planning this
2:36class they were burning anyway we love
2:39it right let's come lying all the way
2:42down guys we're going to Cactus through
2:44the arms bring the soles of the feet to
2:47the outer corners of the mat and just
2:49start to work through those spine twists
2:52flopping the knees gently from one side
2:56to
2:57another as you move through here I want
3:00you to focus on bringing your awareness
3:02into your body and your
3:06breath deepening your inhales through
3:09the
3:10nose lengthening your
3:13exhales through the mouth if you'd like
3:17to deepen this you can take your gaze in
3:19the opposite direction of your
3:21knees we're just going for one more to
3:25each
3:27side beautiful and then I'm I want you
3:30to give those knees a big hug in towards
3:33your chest Take a Little Rock from side
3:36to
3:38side before lengthening the arms and the
3:41legs out long letting them rest to the
3:43mat can arch your spine Little Rock of
3:46the hips from side to side whatever
3:48feels good for you just get that length
3:50through your body big inhale
3:54here and then on your exhale we're going
3:57to bring the feet in as as well as the
4:00arms so hands are going to come lightly
4:03behind the head elbows nice and wide the
4:06soles of your feet are planted into the
4:08mat at hip distance apart make sure that
4:12you have a tuck under of your pelvis so
4:15that your spine is imprinted completely
4:19into the mat super important that our
4:21lower back never arches up off the mat
4:25as we work through our ABS always
4:27keeping it tucked under draw that belly
4:30button in towards your spine engage your
4:33core big breath in to prepare on your
4:36exhale we just work through our chest
4:39lift so rolling head neck and shoulders
4:41up taking that brief pause at the top
4:45before you slowly melt it all the way
4:48back
4:49down exhale
4:53lift inhale
4:55lower try to see how much range you can
4:59get through this chest
5:02lift see if you can get the shoulder
5:04blades to lift completely up off the mat
5:08every time you come
5:10up when you lower can you tap the elbows
5:14to the floor keeping them nice and wide
5:17the whole time here we don't want them
5:19coming in towards the
5:21face beautiful guys we're going to lift
5:24up pause with control you march the left
5:28leg to tabletop with control you place
5:31it down to the mat and then we lower the
5:33chest inhale exhale lift right leg to
5:38tabletop gently place it down lower your
5:42chest so just notice how slowly I'm
5:46moving how much control I'm using as I
5:50bring the leg up to tabletop pointing
5:53through the toes I continue to draw my
5:57belly button down towards the mat
6:01preventing the belly from
6:03doming beautiful guys we can start to
6:06turn this into a bit more of a flow now
6:09so as you lift your chest the leg comes
6:12to
6:13tabletop as you lower your chest it
6:15gently rest to the mat keep using the
6:19exhale breath to come up keep plugging
6:23your belly button in try not to strain
6:27on the neck with your hands they're just
6:29super light behind your
6:32head we're going for six like
6:36this last
6:40five holding it lifted in
6:45four
6:48three
6:502 good guys last one lift it up you're
6:54going to hold your chest lifted work
6:57side to side tapping one set of toes at
7:00a time down to the mat can you reach
7:03your chest a bit higher keep the tension
7:07on those abs the further away from your
7:10body you tap your toes the more work
7:12you're going to get through those lower
7:16abdominals maybe now if you want more
7:19you can start to take a double toe tap
7:22both sets of toes tap down both legs
7:26come to tabletop if you are taking this
7:29option option try to have the legs move
7:31as one keep your chest lifted keep
7:35breathing don't let your belly Dome suck
7:38it
7:39in last little add-on as you tap the
7:42toes down you're going to reach the arms
7:45back behind you bring them back behind
7:48the head as you draw the legs to
7:51tabletop keep lifting through your chest
7:55you have six
7:57good five
8:01exhale tap the toes down inhale bring
8:04them up last
8:06four 4
8:10three
8:12two last one bring the legs to tabl toop
8:16reach those arms pulse your chest up for
8:19five 4 3 two hold hands come back behind
8:27the head keep the legs in table top
8:30lower your chest down big big breath in
8:34to prepare on your exhale we come up
8:37through our chest lift extending that
8:40right leg
8:41long good draw it back into tabletop as
8:44you lower your chest down inhale exhale
8:48lift you extend that right leg sweep it
8:52down draw it in lower your
8:56chest try to maintain the height through
8:59that chest lift as you start to
9:04fatigue moving that leg slowly with lots
9:08of control like you're moving through
9:11thick
9:14honey good next time you lift up as you
9:17extend that leg long and sweep it down
9:20you're going to draw your right elbow to
9:22your left knee lower down through Center
9:25as you bring the leg back to tabletop so
9:28we lift up on that rotation draw right
9:31elbow to left knee lower down through
9:35Center exhale
9:38lift inhale lower I want you to make
9:41sure that rotation is coming from your
9:44shoulder blade completely lifting off
9:47the mat drawing the right rib towards
9:51the left hip and not just your right
9:55elbow flopping across your face
9:59Good Guys adding on so we lift up on
10:02that
10:03rotation as you lower your chest and
10:05bring the right leg to tabletop your
10:08left toes are going to tap down to the
10:10mat then we lift bring the left leg back
10:13to tabletop extend the right leg and
10:16take that rotation so a little bit of
10:20coordination left toes tap down as we
10:23lower come back to tabletop as we lift
10:27and extend the right leg
10:29beautiful guys how are those abs feeling
10:34can we get a little bit more height
10:36through that
10:38rotation feel that oblique switching
10:43on you have another
10:47seven keep exhaling to come up for your
10:51last
10:53six make sure you're still plugging your
10:56belly button down towards the spine last
11:01five
11:044 last
11:08three for
11:11two good guys last one we're going to
11:14hold it lifted as you tap the left toes
11:17down and bring the right leg to tabletop
11:19you keep your chest lifted just bring it
11:21through Center exhale come into that
11:24rotation sweep the right leg down so
11:27we're working through that same movement
11:30but we are no longer lowering the chest
11:33down as we tap the left toes to the mat
11:36lots of tension on the ABS you have
11:40six
11:42exhale inhale
11:45five good guys last four do not give
11:49up final
11:52three oh my God
11:55two last one I want you to hold that
11:58rotation the right leg is straight you
12:00sweep it up and down Point your toes
12:05reach your leg long move the leg
12:08slowly with control you have
12:12five get a bit higher in that rotation
12:15last
12:17four
12:20three last
12:22two good guys last one hover the right
12:26leg off the mat reach the right arm long
12:28to the outside of the left leg pulse
12:31your chest for four 3 2 and one lower it
12:38down how are those abs feeling quick
12:41reset flop those knees from side to
12:45side when you are ready make sure you've
12:47got that imprint spine into the mat
12:49still float the legs to
12:52tabletop big breath in exhale chest lift
12:56up extend that left leg long sweep it
12:59down
12:59down inhale lower
13:02down exhale lift up take that extension
13:06through the left leg I'm smiling through
13:08the pain sometimes I just
13:11laugh ABS should be on
13:14fire spine should be connected to the
13:18mat I really want you to think about
13:21length through that left leg like
13:23someone's pulling
13:26it beautiful guys keep those those
13:29elbows
13:30wide we add that rotation in
13:36three good in
13:41two beautiful guys last one like this
13:45lower down big breath in exhale we lift
13:49up on that
13:52rotation inhale we lower down through
13:55Center exhale rotate peel that left
13:59shoulder blade off the
14:02mat drawing your left rib towards your
14:06right
14:09hip good
14:12guys make sure you're drawing the elbow
14:15to the knee and not so much the knee to
14:18the
14:21Elbow stunning keep plugging your belly
14:25down all right let's add that next layer
14:28so we lift rotate sweep the leg down as
14:33we lower right toes tap down to the
14:36mat lift extend that left leg sweep it
14:41down lower right toes tap the
14:45mat keep breathing through
14:48it exhale
14:51lift inhale
14:54lower good I know your abs are tired try
14:58to stick with it
15:00we're going for another
15:04seven holding it lifted in
15:07six keep moving slowly last
15:15five
15:184 final
15:22three good guys last
15:27two beautiful last one you hold it
15:30lifted we work that same movement but we
15:33keep the chest lifted the whole time you
15:36just bring it through Center as you tap
15:39the right toes to the mat keep those
15:42elbows
15:43wide good we're going for
15:46six plug your belly in last
15:51five for
15:55four 3
15:59holding that rotation
16:02in good guys hold that rotation we sweep
16:06the left leg up
16:09down up down for
16:14five good last four I'm dying with you
16:19final
16:21three
16:24two hover that leg off the mat reach
16:27your left arm long p pulse it up for 4 3
16:332 and one melt it down beautiful work
16:38guys give those knees A Little Rock from
16:41side to side I better have like the most
16:44chiseled six-pack ever tomorrow morning
16:48swear all
16:50right we have one final bit of hard work
16:54to finish off the ABS so your arms are
16:57going to come into that same position
17:00unfortunately your legs are going to
17:02come back into tabletop if you don't
17:05want to work your upper abdominals in
17:07this next section guys there is the
17:09option to just leave your hands resting
17:12down by your side and just work through
17:15the leg movements okay so taking
17:17whatever option works best for you big
17:21inhale on your exhale you lift to your
17:24highest point and hold legs are glued
17:27together with control we extend them
17:30long sweep them down maintain the
17:34connection of the lower spine to the mat
17:36draw them in lower the chest so we lift
17:41we extend sweep
17:44down draw them
17:46in lower the chest only taking your legs
17:51as low as you can without your back
17:55arching off the mat so it might be a
17:58small move movement for you if you are
18:00feeling pain through your lower back you
18:04might just take an extension like so
18:08draw them in and then lower just
18:11experiment with what works for you our
18:13bodies are all so
18:15different good all right as we sweep the
18:20legs out long we're going to reach the
18:22arms back behind the
18:24head good draw them in lower down
18:29we lift extend and reach draw in and
18:36then lower moving with that
18:39control we've just got
18:43five if you're lifting your chest can
18:46you get a bit higher for your last
18:50four toes are pointed legs are active
18:54final three guys
18:58good last
19:00[Music]
19:03two all right you're going to hate me
19:06last one lift up we extend we stay
19:10lifted we squeeze everything in we
19:13lengthen Do not drop your chest down
19:16squeeze everything in keep plugging your
19:19belly button down and in breathe exhale
19:24lengthen inhale bring it in you have
19:29five slowing it right down last
19:35four four
19:38three stay with me guys final
19:42two all right last one extend the arms
19:47extend the legs hold for five
19:51four 3
19:552 and one
19:58beautiful fabulous amazing work I hope
20:02you enjoyed that core burner we're just
20:04going to take a quick little stretch out
20:07firstly we're going to release through
20:09the ABS so lengthen the arms and the
20:12legs try to have the Palms facing the
20:16ceiling and just take a moment here just
20:19to
20:20breathe slowing everything down deep
20:24breaths into the
20:26belly and then big exhales through the
20:31mouth good guys let's hug that left knee
20:35in towards the chest bring it up and
20:38over the body to find the floor to the
20:41outside of the right leg you might want
20:43to Cactus through your left arm bringing
20:46your gaze to that left arm and just
20:48breathing through here you should feel a
20:51nice
20:54release good let's bring it all the way
20:57up and over replace place the left leg
20:59down hug that right knee
21:02in take it over to the left Cactus
21:05through the right arm let your gaze come
21:08to that right
21:13arm good bring it through Center one
21:16final time lengthening through the body
21:19like someone's pulling on your
21:20fingertips and your toes and then
21:23hugging those knees in Little Rock from
21:26side to side making your way up into a
21:29seated
21:31position going to finish with a nice
21:33deep breath all together when you're
21:37ready big big big inhale lengthen those
21:40arms towards the ceiling as you exhale
21:43pull the hands down through Heart Center
21:46give yourself some love for showing up
21:48today moving your body doing something
21:51so good for your physical and mental
21:53health if you got through that with me
21:56you are amazing that was definitely not
21:58easy but we love a good ab burner I just
22:01wanted to say a massive thank you to all
22:04of you guys for your support you are
22:07just the most beautiful incredible
22:11Community you know like you guys send me
22:14the most beautiful messages always
22:17tagging me in your stories just leaving
22:19the sweetest comments I am so grateful
22:21for every single one of you and I am so
22:24happy that we have this community where
22:27we can all support each other
22:29and work towards our goals together so
22:31truly thank you from my heart to yours I
22:34appreciate you so much I have so much
22:37love for you all I hope you have a
22:39fabulous day and I will see you very
22:41soon m