Name: Playbook - Pauline Perina - 3 minute ABS 🔥
Uploaded: 2023-10-13T15:02:21.255Z
Duration: 3 min
Description: 3 minute ABS 🔥

7 exercises | 1 round 
Exercise 1 to 6, you’re going to perform 20 seconds each exercise 
Exercise 7 (plank), you’re going to perform 1 minute 
No rest between exercises 
If you perform more than 1 round take 1 minute break between your rounds
- This round is 3:20 minutes to be exact!

- Lie flat on your back and place your hands behind your head. 
- Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. 
- Bring chain to stomach and as you come up look toward your belly button and bring elbow to knee
- Come all the way back and slowly come back up squeezing your core 
- Breathe out the way up

Elbow To Knee Crunches

- Lie flat on your back with your knees bent.
- Cross your right leg on top of the left knee, and support your head with the left hand.
- Crunch and bring your left elbow across your body and toward the right knee.
- Repeat for 20 seconds and switch sides / you will have a total of 40 seconds on this exercise

Cross Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Slow and controlled movement

Lying leg raises

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep shoulder off the floor with a core tight and activated

Flutter kicks

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Straight back your legs

Reverse crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat — don't let it droop or you'll be defeating the purpose. 
- Picture your body as a long straight board, or plank.
- Hold for 1 minute

Plank (elbows)

Circuit 1

3 minute ABS 🔥

Bozena

3 minute ABS 🔥

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