Name: Playbook - Etoile Ebene - Abs Week 1 / Week 2 / Week 3
Uploaded: 2023-08-06T16:01:38.439Z
Duration: 20 min
Description: Abs Week 1 / Week 2 / Week 3

Next to Glutes, Abs workouts are the most performed and requested…

In this workout, I am going to walk through simple but very effective Abs workout… I will make it more challenging as we go but this is to build you up from your starting point, no matter where that is. 

If you want your abs to starting, after you’ve lost body fat and are in the body decomposition phase, please make sure you eat 4x a day. Small portions.

Once you’ve mastered your eating habits, it is always recommended to speak to a nutritionist. However, realistically if you are patient enough with yourself, practice self-awareness then you will be able to start seeing results. Maintaining comes with discipline, utmost dedication and consistency.

- Tight core as always
- Choose a weight you’re comfortable with, but that is challenging 
- 20-30 sec with 10-15 seconds rest

Oblique Twists

- Lay flat on your back 
- Pick a weight that you’re comfortable with but challenges you 
- Tighten your core 
- Do not rest your neck on the ground while you’re performing this exercise 
- Only your upper body and shoulders are supported by the ground 
- Come up with a straight back and push the dumbbell up to create a straight 

Breathe. Inhale and Exhale. Always! 

10 - 12 reps

Dumbbell Sit-Ups

- Lay flat on the ground 
- Think about your posture before you start performing the exercise 
- The challenge here is to keep your back flat, when you extend your arms and legs toward the opposite direction 
- Brace yourself it is also challenging for me
- The secret is, to tuck your tummy in, use less weight and focus on form 

Breathe. Inhale & Exhale. Always!

Weight Plate Touching Toe

- Perform this exercise without dumbbell if you are a beginner 
- Raise your arm sideways toward the ceiling 
- Stay in that position for 30 sec 

- For advanced, perform the exercise as shown on the video for 12 reps

Breathe. Inhale and Exhale. Always!

Side Plank Dumbbell Raise

- Sit at the tip of a bench 
- Tighten your core 
- Extend and Flex your legs, slightly leaning your torso, up and down 
- 10-12 reps 

Breathe. Inhale and Exhale. Always!