Name: Playbook - Tasha Pavlovich - Six-pack Abs
Uploaded: 2023-06-11T16:03:54.041Z
Duration: 15 min
Description: Six-pack Abs

- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). 

- Engage your core. 

- Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. 

- Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. 

- Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

Reverse crunches

- Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.

- With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.

- Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.

- Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.

- Slowly reverse the motion back to the starting position.

Lying toe touches

- 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

- Lie on your back with the legs extended and lift both arms above the head.

- Tighten your abs to lift the shoulders off the floor, curl the trunk up and forward. Simultaneously bend the right knee as you kick the right leg toward your chest, stretch the arms and reach with the hands to touch your right foot.

- Pause briefly, holding the trunk flexed (folded) position.

- Lower into the starting position and repeat the movement with the left leg.

- Continue alternating for the specified amount of time. Engage the core throughout the exercise by tightening the abdominals before the hips or pelvis move.

Alternating Bent-Leg V Up

- To start, lie on your back with your feet separated and flat on the floor. Bend your knees at 90 degrees. Arms should be extended at your sides, fingers pointing downward.

- Lift your head to crunch forward towards your torso. You want to pull your bellybutton in towards your spine. As you hold this position, be sure to not tuck your chin down; you want your neck in a neutral position, eyes directed towards the ceiling. 

- Start reaching one hand at a time towards your heels in a swiveling or side bend motion.

- Continue to alternate each heel touch squeezing your oblique muscles.

- Each rep should be slow and controlled.

Six-pack Abs

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