Name: Playbook - Maria Teixeira - Beginner ABS
Uploaded: 2024-04-18T03:16:51.617Z
Duration: 16 min
Description: Beginner ABS

Ana 

- Come into all fours position
- Keep your core braced and a neutral spine
- Slowly extend your right leg up and
out behind you until it's fully extended with your hip, knee and ankle all in alignment
- As you do this, simultaneously extend your left arm out in front of you until your shoulder, elbows and wrist are all in alignment
- Hold this position for a count of one
before gently reversing the movement, returning to the start position
- Repeat the same sequence using
the opposite leg and arm
- Keep alternating sides

Bird Dog

- Lie face up, with your back flat on an exercise mat, knees bent at 90 degrees and your arms extended above you, parallel to your thighs
- Proceed to extend your right leg and lower it towards the floor
- Simultaneously extend your left
arm directly behind you and overhead towards the floor
- Be sure to keep your core braced throughout and not let your lower back arch as you lower your leg and arm
- Pause at the bottom of the movement with both right leg and left arm hovering an inch off the floor
- Reverse the movement and perform the
same sequence on the opposite leg and arm

Deadbugs

- Lie face up, with your back flat on an exercise mat and knees bent at 45 degrees with your feet placed firmly on the floor
- Your arms should be by your sides
- Proceed to reach your right hands towards the heel of your right foot
- Be sure to keep your core braced throughout and not let your lower back arch
- Reverse the movement and perform the same sequence with the opposite
hand

Lying Heel Touches

- Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips
- Lift your knees so they hover a few inches off the floor
- This is the position you need to hold. 
- Hold for the required time
- Keep your core braced and a neutral spine
throughout

Bear Hold

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Great an workout.Definitely feel this one😆

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Hard but just right. I'm out of shape thank you for showing form

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