Name: Playbook - SAINT YETI - YOGA MAT ABS
Uploaded: 2021-11-18T21:56:18.390Z
Duration: 10 min
Description: YOGA MAT ABS

Kick my 🍑 this time but fairly easy and my fave routine

Angel

Each movement will be performed for 30 seconds two times then move on quick easy ab day on a yoga mat can do this anywhere.

Cross  your arms over each other underneath your chin
- Knees bent at 90° and wide tap your heels to the ground and crunch your elbows into your thighs￼
- Repeat for 30 seconds 
- 2 rounds 
- Keep your core engaged
* Works both sides￼

CROSS ARM CRUNCH

While lying on your back start with your knees bent and over your chest extend leg straight out to a 45° angle and scissor your legs open then exhale bring the legs back together and drive your knees back over your chest repeat for 30 seconds two rounds

NO CAP ￼

GOLDEN GATE

Laying on your back with our legs straight and 90° bottom of your feet facing the ceiling wedge your hands into the sides of your glutes tighten your core inhale and slower to the side 45° engage in return back to midline repeat to the left once right and left of been completed then rise bottom of your feet to the ceiling 
With an Exhale￼￼

Repeat for 30 seconds two rounds
NO CAP ￼

TIC TOC LIFT

- 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

SLOW
BREATH 

30 seconds two rounds
￼

BICYCLE CRUNCHES SLOW

- 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

FAST 
STAY TIGHT

NO CAP

BICYCLE CRUNCHES FAST

Lay back flat on the mat arms straight above you leg straight below 
- Exhale - crunch up and clap in between your legs return to start an alternate sides of Leg to clap ratio￼

NO CAP 
CLAP

SCISSOR CLAPS

- Keeping your chin tucked & eyes on ceiling 
- Set you legs at and open 45 degree tension 
Leave them in this position the entire time 
BREATH 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- With your Forearms￼ on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form 
- Exhale Each time you pass through

YOGA MAT ABS

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