Скачать с ютуб 10 Min STELLAR ABS Workout / No Equipment - Caroline Girvan в хорошем качестве

10 Min STELLAR ABS Workout / No Equipment - Caroline Girvan

Approx 10 minutes on the clock... let’s add some ab specific training to our day! Perfect quick ab and core strengthened post main workout or even those days off from heavier lifting combined with a short stretch. No equipment needed. All you will need is your mat! The timer will be on 40 second of work, 5 seconds to get into position for next exercise! However if it takes more than 5 seconds it’s fine! Make sure you in a comfortable position... long body during side planks, lower back pressed to mat during leg lowers. If preferred during leg lowers, either place both hands under hips to help keep lower back down and ALWAYS only lower to where you can maintain lower back contact on mat. If new to this type of training, practice first. Lie flat on mat with knees bent and feet flat on floor. Lift lower back so you can place hands under back. This is what you don’t want to happen during leg lowers. Exhale, press lower back down abs think about squashing your hands. Now try lying on back, legs in air so approx 90° to mat (don’t worry if legs aren’t fully straight). Exhale and slowly lower whilst pushing that lower back into the mat. Only lower legs to where you can no longer keep back flat and then raise legs back up. This will be a guide as to how low you can go. If you are aware of this, it will allow you to progress as you will be strengthening over time. LEG CIRCLES clockwise LEG CIRCLES anti-clockwise RAINBOW CRUNCH clockwise RAINBOW CRUNCH anti-clockwise RAINBOW PENDULUM SIDE PLANK ARM RAINBOW SIDE PLANK LEG RAINBOW SIDE PLANK ARM RAINBOW switch SIDE PLANK LEG RAINBOW same side WIPERS one side WIPERS switch RAINBOW CRUNCH both directions LEG LOWER CIRCLES REVERSE CRUNCH TO RAINBOW LIFT Take it slow as always! And last time I mention it I promise! Keep that lower back on mat! Only lower to where you feel contact is on! I’m sure you’ll enjoy this quick ab blast!! Cx Please ensure you warm up. Here’s my Warm Up Routine:    • 10 Min Full Body WARM UP with Carolin...   If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine:    • UNWIND 20 Min Full Body Stretch Routi...   Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group for Further Community Support:   / carolinegirvan   EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-progr... ▶ The Official EPIC II Program Playlist:    • EPIC II Program   Sports Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases