This is your sexy 11 line abs 11 minute workout.
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Okay, no equipment needed for this 11 minute workout.
Let's give it a go
and let me know how you get on in the comments down below.
Okay guys, we are starting off down in line.
I want you to imprint, that's fine.
Lower back, flatten the mat, left, right center.
You have 50 seconds on each exercise, 10 seconds rest.
So I really want you to push through
until you get that rest, you can do this.
Okay, now leading, right, left, center.
(clock beeping)
Amazing work.
Next up, we are really isolating into those obliques.
Both legs are up.
From here, crunch up, straighten out the right leg,
and you're going to come across the body
and back into the center.
Good, keep breathing.
Breath out with each rotation, breath in back into neutral.
Five more seconds here.
Amazing, straight onto the other side, you guys.
Come on, we can do this.
Five seconds.
(clock beeping)
Amazing, knee into your chest.
We go with another variation.
Okay, both legs up.
You're going to go for one, two, three, four, five.
Lift, lower.
Good luck.
It is slow, it is controlled.
Three, four, five, lift, lower.
Keep going at your own pace.
Really rotating across your body here.
Making sure that you are getting that twist movements
and you are controlling it.
(clock beeping)
Amazing, again, knee into your chest,
your core should be awake, mine most definitely is.
You're now going to take your right leg across your body,
hug onto your left side of your, right side of your waist,
I should say, crunch up and lower.
Good, use that breath out for each movement.
Nearly there.
Three,
two,
okay, straight change onto that other side, nice and fast.
(clock beeping)
Amazing, from here, your legs are long across the mat,
your hands are together.
From here, you're going to go into a full roll up,
as you hit the top,
rotate and then slow and control back down again.
As you come up, one vertebrae at a time,
one part of your spine lowers at a time as you go back down.
(clock beeping)
Amazing work, from here, double leg tabletop,
90 degrees at the knees and the hips.
You're going to tap that toe down.
Then straighten it out.
Let's go.
Supporting the head with your hands, alternating legs,
and I want you to keep looking forward.
Keep your lower back flat in the mat.
Belly button back towards the spine.
Breathe, do not give up.
When you are straightening out your leg,
make sure that your lower back isn't leaving the mat, okay.
If it is, straighten out a little bit higher.
(clock beeping)
Okay, is anyone else's core dying?
Oh my gosh.
Okay, single leg stretch, drawing the knee into the chest.
Straighten the other leg out.
That's one, two, change.
If your neck's sore, lower it down.
Good, you're already halfway.
If your head's up, look forward.
Chin to chest, try and come higher in that crunch.
That's where the magic happens.
Come on.
(clock beeping)
Incredible work, oh my gosh.
Pilates hundreds, up next.
There's a few different levels here.
Beginners, I want you to stay down
with the legs and pump.
Intermediate, you are here.
Advanced, straighten those legs out.
Good work.
Come on, you're approaching halfway.
When you are halfway,
try and take it upper level.
Three,
two., okay, try and go upper level now, you can do it.
Keep looking forward.
Chin to chest, if the neck's sore, lower the head down.
10 seconds.
(clock beeping)
Amazing, from here, up into sitting for me.
Okay, we're going to hover boat legs into a boat position.
So roll back to where you feel your core kicking in.
Relax those shoulders, lift both legs up, okay.
Now this is where it gets a little bit nasty.
One leg straightens, the other one double.
Wow, Lilly Sabri, what were you thinking
when you put this exercise in this workout?
Oh my gosh.
We can do this.
We've committed now, we're not giving up.
Last, just over 10 seconds.
(clock beeping)
Yes, okay, coming onto your side now
for a beautiful little side plank
to finish up with.
We're coming onto our forearm.
We are going to straighten both legs out
and hover to start off with.
Now, if you want to make this harder,
come as I am, one foot on top of the other.
Easier, one in front.
Easier, still you are here.
Hold,
hold.
Three,
two,
one, rotate down, up, straighten, bent.
Come on, really drive those hips up to the sky,
don't let them drop down.
You are so nearly there, come on.
(clock beeping)
Okay, we're going on to the other side, then we are done.
Oh my gosh, wow.
I've really felt this.
Grab your burner.
Okay, let's go, you guys.
Nice stronghold to start off with.
Good work.
Drive those hips up to the sky, hold them strong.
Okay, let's go, rotate, up.
Woo, straighten, up, and bend.
It happens to all of us, guys.
We are nearly there.
Come on, last exercise, keep digging deep.
Feel that burn.
(clock beeping)
Yes, oh my gosh.
Wow, I love that.
Guys, I really, really hope you enjoyed it.
Please make sure you subscribe to my channel,
if you haven't already.
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so it's worth hitting that subscribe button
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All right, I love you.
Well done, you smashed it.