First ever request video.
Zoe, here it is.
The five minute or eight minute ab workout that's
going to fatally train your core, blast your abs but
it's also safety spine and it trains the core
the way it is supposed to work.
First, two quick caveats before you start doing this workout.
Number one, abs are made in the kitchen.
You can't spot reduce fat from any one area of your body
and you can't out train a bad diet.
Number two, the best way to get abs of steel
is to train like a power athlete.
There simply are no short cuts.
While this workout is definitely part of the program,
when it comes to be training like an athlete,
there is no substitute for lifting heavy things,
jumping, sprinting and doing intervals.
I've broken the workout into three levels.
All of them require zero equipment but there is
some overlap between them.
Level one is for absolute newbies and beginners in the gym.
Level two, if you've got some experience in gym and
you're pretty regular and pretty consistent with your training.
Level three, that's for ninjas.
Now, none of these workouts should cause back or hip pain.
If it does, please seek professional medical advice.
Don't be a tough guy and hero and jump straight to level three.
Proper form and good technique and good alignment
is the key to a good strong healthy core and therefore happy back.
All three workouts start with the same warm up.
Start with 10 squeezing lifts of your gluteus.
A lot of people forget that your gluteus are actually
the biggest muscle in your body and they're also part of your core.
Then five-two second holds of your TVA.
Start with your knees bent.
Put your index fingers inside your hip bone.
Join your pelvic floor like you're holding it away.
Then gently draw your belly button down to the ground.
You should feel a little muscle rise up against your fingers.
That's your TVA.
Now, you won't be able to do the work out in time with this video.
This one's more the instructional how to version linked below and
At the end of this video there'll be a copy of the actual video
that you can follow along and do the timing too.
Alternatively, if you don't want to watch me or
listen to my voice while doing it, set up a timer.
10 rounds 30-seconds sprint on an interval timer on a phone.
10 rounds 30-seconds with a 3-second of
transitional rest period between each one.
Let's get started with Level one.
You can start on your back and do 30-seconds of gluteus bridges.
Make sure when you do your bridges, you push your
heels into the ground, you tuck your pelvis this way as you go
and hold at the top for a one second pause.
Next, staying on your back, you're going to do a heel slide.
Drawing in your pelvic floor and your TVA like before,
hovering one heel at a time off the ground.
You’re going to reach it out and then bring back in.
Altering sides.
Keep your TVA engaged throughout the whole time.
From the heel slide, come straight over to one side into a side plank.
Hips forward, arm up the roof, shoulder active and hold.
From the side plank, go straight on to your belly
into a straight arm front plank.
Just like the top of your push-up.
Arms straight, shoulders relaxed, tuck your butt under,
squeeze your gluteus and think about being long through your spine.
Then straighte from the front plank into the opposite side plank.
That's level one.
Complete that two or three times.
Should leave the core pretty fried.
Level two, start much the same with 30 seconds of bridges.
Then straight into a dead bug which is much like a heel slide
but now your legs are up at a 90-90 position.
Same thing, core engaged, TVA press the arm, reach that leg out.
For an added bonus, add in your arms and alternate.
From the dead bug, this time we're going to
go over into a full side plank.
From the side plank, over now into a full front plank.
For this one, spike your toes, squeeze your quads and your gluteus,
draw in your TVA like before then lift.
Long through your spine, relax through the shoulders.
From front plank, you guessed it,
we're going to a side plank on the other side.
That's level two.
Level three. Ninja level time.
Instead of a normal bridge this time,
we're going to do what's called a glute match.
Up into a bridge, then extend one leg up, swap sides,
back down and then repeat.
Up, out, out, back down.
Now I'm going to take your dead bug up a notch.
Into dead bug position, we're now going double legs.
All right.
over into your side plank.
But it's not just a normal side plank now.
It's a star side plank.
From star side plank, back to a normal front plank now.
I'm not a huge fan of the two-point or the moving planks.
People just tend to fall into really bad positions really fast.
Anyway, other side.
We've got another star side plank.
And that. Is it.
Now I've to actually do those workouts to film the bonus video.