- I get asked a lot, "What are the best exercises
"for a flat belly?"
The only thing is, I've been able to see
what moves what best to give you a flat stomach.
So, today I'm gonna share these exercises with you.
And guys, I know that you guys really wanna
get a flat stomach, and finally start seeing results.
It can be so hard to do that
when are limited with your time,
and you are confused where to even start.
And trust me I get it, I've been there myself.
I used to get so overwhelmed trying to decide
what diet trend to follow, and I always felt like I
had to work out for at least 45 minutes to see results.
If you follow my YouTube channel,
or you're even a part of the app already,
then you know that I have helped thousands
of women transform their bodies,
following a very simple and unique structure.
Using behavioral science and the philosophy of less is more,
all of the workouts inside Pink Dragon are 15 minutes,
and the meals are easy to prepare.
So honestly, there is no need to work out hours on end
to see results, because it's all down to the intensity
and how efficient you are.
And if you believe in this philosophy
and you enjoy my workouts here,
then you are gonna love Pink Dragon.
So, click on the link below, complete the quiz,
and we'll show you exactly what you need to do
to achieve your goals.
(techno music)
Okay guys, so for this workout,
we are gonna be doing 50 seconds on 10 seconds off.
First move that you're going into is in our abs
in a Russian Twist position.
So, what you're gonna do is have your arms behind you,
and you're just gonna bring those knees up towards
the chest and kick out.
With this move, make sure that the core
is really engaged and sucked in.
You're exhaling as those knees come up,
and inhaling out as they go down.
So you guys, keep pushing through, not long left,
I know 50 seconds is a long time.
Excellent job, 10 second rest
before we go into the next move,
which is going to be Plank Step Outs,
switching between Spiderman crunches.
So, come up into a high plank position.
You're just gonna step out to the side four times,
and then you're gonna go into Spiderman crunches.
Four of these as well.
So, with this move, make sure that your back
is nice and straight, core, again, is engaged,
and you're exhaling as you do those crunches
with those legs coming up in the Spiderman crunch.
Crunch up, down, up, up, back to those Plank Step Outs.
Excellent, 10 second rest now, guys.
For the next move, you are gonna be going
into Hip Dip Pulses.
We're gonna be doin' 25 seconds per side.
So, come down into a low plank,
twist the hips to one side, and just pulse up and down.
This is really gonna burn those obliques,
but that is what we want.
Other side now guys, same move, pulse up and down.
(upbeat music)
Excellent, come down.
10 second rest before we go into the next move.
For this you'll want to be laying on your back.
And what you are gonna be doing, guys,
is just bringing one leg up straight,
the other leg is gonna be positioned on the floor,
and you're just gonna exhale
when you bring that leg straight up.
Keep those toes pointed.
So, up, and down.
That's it, up, and down.
Switch over to the other side now, guys,
25 seconds on this side.
Keep that core engaged, sucked in.
Exhale, inhale.
♪ I know that you know it ♪
♪ 'Cause you already messed it up ♪
Excellent job, guys.
For the next move, what you're gonna be doing
is in the same position on the floor.
You're just literally gonna cross your legs over
and do some crunches here.
So, crunch up, and down.
Same move guys, you know to really roll
that stomach in as you come up, contract, and lower.
♪ Blaming me for causing your insanity ♪
♪ I'm pretty sure you're born like this ♪
♪ Talk before you think is your original touch ♪
♪ But I guess it kinda works on you ♪
Switch over now, guys.
So, other leg up.
That's it, crunch up, and down.
Up, and down.
♪ You got me good, baby ♪
♪ Keep on coming back to you ♪
♪ I know that you know it ♪
♪ 'Cause you already messed it up ♪
♪ You already messed it up ♪
10 second rest here, guys.
And the next move is actually one of my favorites
at the moment, it really does help to challenge that core.
So, what you're gonna do is you're gonna bring your legs up
into a 90 degree, arms up as well,
and you're just simply gonna alternate
between lowering the legs.
The key with this move is making sure
that you keep that stomach sucked in and flat.
You don't wanna see a dome,
you just want it nice and flat.
If this is too challenging at all,
you can put your arms by your side,
and you can also have your neck laying on the floor.
The head up is just giving an extra challenge.
That's it guys, make sure that the leg doesn't go completely
on the floor either, it just wants to hover,
and come up.
That's it.
♪ I know that you know it ♪
♪ 'Cause you already messed it up ♪
♪ You've got me paper thin ♪
Excellent job, guys.
We're going back in with three pulse crunches,
I really hope that stomach is burning by now.
So, what you wanna do is you wanna come down here
and just gonna do three pulses into a crunch.
So, you're gonna go pulse, pulse, pulse,
crunch, and down.
Pulse, pulse, pulse, down.
Fabulous work, guys, keep going, 50 seconds here, remember.
(intense music)
10 second rest here, guys.
The next move that you're going into
is gonna be in a U-boat position,
so you're gonna be balancing,
and you're just gonna do some toe taps on the floor.
So, lift yourself up, and just alternate between toe tapping
on the floor.
This is a nice and controlled movement here.
No need to go super quick.
That's it, guys, keep going.
You can do it!
Excellent, drop the feet there guys.
We're gonna be in this same position,
we're doin' Russian twists next.
If this is too much for you, remember,
you can keep your feet on the floor.
Just like this, keep those feet nice and flat
on the floor, but for an extra challenge,
you can bring those legs up.
So, make sure you really are twisting here,
that whole upper body.
Keepin' those hips grounded.
So, keep goin' guys, keep smiling through, not long!
Great job, guys.
For the next move, we're gonna be on the knees facing me,
and we're just literally gonna move the rib cage
from left to right.
This move is really, really good at targeting those abs,
because you're just isolating the abs in the rib cage.
You don't wanna move those hips, keep them nice and still.
That's it, guys, keep going, keep breathing,
just have fun with this move.
And, that is it guys, well done for finishing this workout.
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So, now I wanna hear from you guys.
What was the hardest exercise for you in this routine?
Let me know in the comments below.