Name: Playbook - Pauline Perina - 4 minutes ABS
Uploaded: 2023-10-13T15:02:21.265Z
Duration: 4 min
Description: 4 minutes ABS

6 exercises 
20 seconds each exercise 
No rest between exercises
2 Rounds 
1 min rest between rounds

Perform all exercises as a circuit 
Take 1 minute break after you’re done and repeat the entire circuit one more time

Knee to Elbow Crunches

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

Flutter kicks

- Lie down on your back with your hands either at your sides or underneath your glutes for added back support. 
- Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don’t let your legs drop to the mat as you’re working through your reps.
- Make sure your core is engaged and that your lower back is pressed onto your mat throughout. Move with slow and controlled movements.

Scissors

- Lay on your back bring legs up 90 degrees with knees bent at 90 degrees. 
- Extend arms and crunch up

90 Degrees Crunch

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

Reverse crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Circuit 1

4 minutes ABS

Bozena

CORE CIRCUIT

4 minutes ABS

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