Name: Playbook - Maria Teixeira - W1/D1 Simple Abs
Uploaded: 2024-05-01T22:25:06.288Z
Duration: 7 min
Description: W1/D1 Simple Abs

Charla

Dottie

Jessica

Dionna

Marina

My go to ab circuit! The burn hurts so good 🔥🥵

Fellicia

I loved it! It was a great way to start off as a beginner💗

Naja

Leene Hidamar

Anaïs

Sonja

Amy Yeary

The exercises are great, my muscles were burning🔥🔥🔥But personally, some exercises were difficult for me to do because of lower back pain, so I would replace some with those that do not affect the lower back so much. But the exercises are just fire!❤️

Hanna

Nicole

Iliana

Anoud

Trisha

I definitely feel it, I took a break in between for 5 secs just because I’m actual very new to this. I feel very proud of myself & for only 7 mins of my time!

Sarah

Really Cool! Upper bellybutton hit deeply🤜🏻

Shelley

Alina

This def kicked my ass, but felt amazing afterwards!!

Sasha

Spring

Magda

Glad to be back in these workouts!!! 👍🔥

Kimberly

Lala

Caitlyn Nguyen

Now that wasn’t fun 🤣 but my abs are on fire 👏🏽👏🏽

Syndessa

Anita

Olivia Graver

Fatin

Qiyanah

Kejtlynn

Do these exercises back to back! If you need a small break in between take 20 secs or less.

Beginners - push for the time given for each exercise but if you can’t do the full amount of seconds it’s ok! You will get there 💪🏻

- Keep core tight and firm
- Keep a neutral spine 
- Pull up with your abs to touch your toes
- Stay focused with mind yo muscle connection so that you do not use your back muscles to pull yourself up

Heel Touches

- Keep core tight and firm
- Keep a neutral spine 
- Raise your legs one at a time
- The leg that is reaching for the floor cannot touch the floor, bring it down as low as you can

Leg Flutters

- Keep core tight and firm
- Keep a neutral spine 
- Hold your neck with your arms if you need some extra support but keep your head slightly up
- Bring your legs down together as low as you can but don’t touch the floor

Reverse Crunch

- Keep core tight and firm
- Keep a neutral spine 
- Bring opposite leg up and opposite elbow towards the knee while twisting your abdomen
- Use your core muscles to pull you up not your back muscles

Cross Through Scrunch

Bicycles

- Keep core tight and firm
- Keep a neutral spine 
- Pull your self up with your core muscles creating a v shape with your body
- Slowly go back down

V Ups

Finisher!!!
- Keep core tight and firm
- Keep a neutral spine 
- Pull your self up with your core muscles not your back muscles into small bursts of crunches

Scrunch Pulses

W1/D1 Simple Abs

My core is so week! I can do about 40 sec of each. I think after the14 days, I will start over and look for improvement.

W1/D1 Simple Abs

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