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10 MIN LOWER ABS & OBLIQUES (NO EQUIPMENT, BUILT-IN TIMER)
1. TOE TOUCHES (1MIN) - Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
2. BICYCLE CRUNCHES (1MIN) - Lying down. Twist, left elbow to right knee. Right elbow to left knee.
3. JACK KNIVES/ V-UPS (1MIN) - Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. Keep your legs straight. Lift your legs and upper body off the floor at the same time. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
4. ELBOW PLANK W/ SIDE STEPS (1MIN) - Start in an elbow plank. Extend your left leg out to the side, about eight inches, gently tapping your toes on the ground. Bring your foot back into a plank. Repeat the same movement with your right leg. Now, alternate.
REST (1 MIN)
5. REVERSE CRUNCHES (1 MIN) - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs!
6. STRAIGHT LEG RAISES (1 MIN) - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible.
7. SIDE CRUNCHES RIGHT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the left so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch.
8. SIDE CRUNCHES LEFT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the right so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch.
9. ELBOW PLANK (1 MIN)
Music:
1. What to Do - Hallman
2. Issue - AGST
3. Adore U - waykap, WAT3RS
4. Retriever - Ooyy
Source: EpidemicSound
https://www.epidemicsound.com/referral/ci0axy/
SOCIALS:
IG: @leyladaulet
Email: [email protected]
---
This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/leyla-daulet/support
View all episodes
By Leyla Daulet1. TOE TOUCHES (1MIN) - Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
2. BICYCLE CRUNCHES (1MIN) - Lying down. Twist, left elbow to right knee. Right elbow to left knee.
3. JACK KNIVES/ V-UPS (1MIN) - Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. Keep your legs straight. Lift your legs and upper body off the floor at the same time. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
4. ELBOW PLANK W/ SIDE STEPS (1MIN) - Start in an elbow plank. Extend your left leg out to the side, about eight inches, gently tapping your toes on the ground. Bring your foot back into a plank. Repeat the same movement with your right leg. Now, alternate.
REST (1 MIN)
5. REVERSE CRUNCHES (1 MIN) - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs!
6. STRAIGHT LEG RAISES (1 MIN) - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible.
7. SIDE CRUNCHES RIGHT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the left so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch.
8. SIDE CRUNCHES LEFT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the right so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch.
9. ELBOW PLANK (1 MIN)
Music:
1. What to Do - Hallman
2. Issue - AGST
3. Adore U - waykap, WAT3RS
4. Retriever - Ooyy
Source: EpidemicSound
https://www.epidemicsound.com/referral/ci0axy/
SOCIALS:
IG: @leyladaulet
Email: [email protected]
---
This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/leyla-daulet/support