Name: Playbook - Alan Willinger - 🔥 5 Minute Abs 🔥
Uploaded: 2023-09-30T13:39:21.957Z
Duration: 5 min
Description: 🔥 5 Minute Abs 🔥

Anthony Coleman

Victoria Powers

Alan

10 Exercises 
20 Seconds of 🔥 
10 seconds of Rest

1. Hollow Body Hold
2. Leg Raise
3. Hollow Body Hold
4. Knee To Chest
5. Hollow Body Hold
6. Reverse Crunch 
7. Hollow Body Hold
8. Toe Reaches
9. Hollow Body Hold
10. Bicycle Crunches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Start with your legs extended
- Bring one knee in towards your chest
- Extend your leg back out with out touching the floor

Single knee tuck

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

While on your back, raise your legs straight up in the air 

Raise your head and shoulders off the floor

Crunch your rib cage down towards your belly button while pressing your low back into the floor

Reach your hands towards your toes and return to the starting position

Toe reaches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

🔥 5 Minute Abs 🔥

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