Name: Playbook - Fit with Josephine Sander - 15 minute ab attack
Uploaded: 2024-04-12T11:13:38.150Z
Duration: 15 min
Description: 15 minute ab attack

Quick and tough ab attack you Can do at home

- Lying on your back with legs extended up
- Keeping a slight bend in your knees and core engaged
- Rotate legs one direction in a halo
- Rotate legs back the opposite direction

Ab halo

The opposite direction

- Lying on your back with legs extended up
- Keeping a slight bend in your knees and core engaged
- Rotate legs one direction in a halo
- Rotate legs back the opposite direction

-Put your feet together
-Press Them together as hard as you Can
-lift your upper Body up and down

Frog crunches

-keep your heels down
-focus on creating rotation
-row your elbow back to each side

Obliques

-lift up keeping your one arm up in the Air
-reach through and add rotation

Side plank thread the needle

-do a High plank
-drive your one knee towards the elbow 
-pull up into a posterior tilt 
-kick that leg back and extend the hip

Black widow knee slide

-do a plank 
-slide your legs out and up under your Body

AB frog circle

Do not bend your knees
-do a plank
-lift your pelvis as High as you Can towards the ceiling by hinging at your waist

15 minute ab attack

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