Name: Playbook - Dina Khoury - 20 minutes to Sexy Abs!
Uploaded: 2021-01-18T11:47:35.782Z
Duration: 20 min
Description: 20 minutes to Sexy Abs!

It was the perfect amount of challenging!!!👍🏻

Marcie Van Osdale

Tabata style ab workout! 20 seconds each exercise 10 seconds of rest. Run through the exercises and then repeat for a second round totaling 20 minutes!

Target Areas:
Abdominals 

Lie flat on your back with your feet flat on the ground with your knees bent.
Now place your hands lightly on either side of your head keeping your elbows in. 
Tip: Don't lock your fingers behind your head or pull on your neck.
While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
At the top of the movement, contract your abdominals hard and keep the contraction for a second. 
Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.

Crunches

Target Areas:
Abdominals 

Lie flat on your back with your knees bent. Use your core to sit up. Throw two cross punches at the top and return. Don't use momentum to propel yourself up. Use your core!

Crunch punch

Target Areas:
Abdominals 

Lie on your back and reach your arms behind you, pointing your legs toward the ceiling.
Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes, while lifting your pelvis slightly off ground so your toes move toward your fingers.

Toe touches

Target Areas:
Abdominals 

Lie on your back with your feet straight out on the floor. Hold your arms straight over your head and crunch your shoulders off the floor. Bring your left leg toward the ceiling and touch your toes with your right hand. Alternate sides.

Alternating toe touches

Target Areas:
Abdominals 

Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
Tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
After a brief pause, return to the starting position.

Cocoons

Target Areas:
Abdominals 

Sit on the floor with knees bent and slightly above the ground. The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. 
Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition.

Russian twists

Target Areas:
Abdominals 

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side.

Bicycles

Target Areas:
Abdominals 
Obliques


Lie on your side with legs stretched out and place your elbow on the floor directly underneath your shoulder. With your feet on top of each other, lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral.
Repeat on opposite side.

Side plank dips

Target Areas:
Abdominals 
Obliques 

Start on your side on the floor with your elbow directly underneath your shoulder and feet and knees stacked. Lift your hips up into a side plank with your free arm up toward the ceiling. Take your free arm and thread it through the open space underneath you while you rotate your shoulders and hips toward the floor.
Repeat on opposite side.

Side plank thread through

Target Areas:
Abdominals 

Start in Down Dog and lift your right leg into the air.
Bring your right knee under your torso. Pause then extend right leg back up.
Now bring your right knee to meet your right elbow. Pause then extend right leg back up.
Finally bring your right knee to meet your left elbow. Pause then extend right leg back up. Repeat with left leg.

Down dog knee to elbows

Target Areas: 
Abdominals 

Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and bring your right knee toward your left shoulder. Then return to start. Alternate sides.

Mountain climbers with a twist

Target Areas:
Abdominals 

Get into a plank position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below your shoulders.
Keep your body straight at all times, and hold this position as long as possible.

*Make sure you are not arching your lower back or dipping your hips.

Plank

Target Areas:
Abdominals 

Get into plank position on the floor. Hold the position, then lift right leg and left arm. Pause, then lower and raise then raise left leg and right arm. Alternating until the duration is complete.

Plank raise opposite hand opposite leg

Target Areas:
Abdominals 
Obliques

Get into a plank position. 
Rotate/dip hips side to side, working the obliques.

20 minutes to Sexy Abs!

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