What's up, guys?
I'm trainer Amy Jo with ATHLEANXX for Women and today we're going to do washboard abs.
So let's do it!
Our first exercise is going to be pikes on the stability ball.
So these are variations of pikes.
You're going to roll out.
So we have modifications here if you need them.
So our first one is going to be, you're going to go into a pushup.
So you're in a perfect plank position, your abs are pulled in nice and tight, you're going
to go pushup, knees in, and then full pike up.
Go again.
We'll do five of these.
Knees in and pike.
That's two.
Knees in.
Pike.
Knees in, full pike.
Last one.
Great.
Awesome.
So if you need to you can just stay with the knees bent.
You can do your pushup, knees in, and then knees in again so you get the reps out of
it.
Okay, moving on.
This is our resistance band.
Negatives.
So negatives are excellent for mixing up exercises.
So right here, holding onto your resistance band, you can tie it around a pole, or a door,
and you're going to go down, down, down, down, fighting all the way down.
And then crunch it back up.
Fight the negative.
Down, down, down, down, down, down.
Crunch it back up.
Down, down, down, fight down.
Crunch it back up.
So essentially, it's keeping your abs in, pulled in nice and tight, rolling back.
Five, four, three, two, one.
And then you power back up.
One more set.
Five, four.
Tuck it in.
Three, two, one, and power back up.
Great.
So the negative part there is what's challenging the abs the most.
So it's fight, fight, fight, fight as you go down.
All right, so moving into our next one I'm going to use a medicine ball here.
You're lying on your back and this guy right here, you're holding, your elbow is going
to touch the ground, and then you're going to crunch, and reach up to that toe.
Focusing on the left side.
Up.
Six, five, four, three, two.
One side.
One.
Excellent.
Switch to the right.
Give me six.
Exhale up.
Six, five, four, three, two, one.
Great.
So you can even use a kettle bell, or a dumbbell, or a bag of flour, or your child if you'd
like, and crunch up.
Reaching all the way up.
So it's focusing more on that left side.
Whatever side that we're crunching on, you're focusing on.
Okay, then the last one is twists.
So the ball, you're going to get it, heels are off the floor, pelvis tilt, abs are pulled
in.
You're going to drop the ball.
One side.
Tap.
Carry the ball.
Other side.
Tap.
20 seconds here.
Grab.
Toss.
Tap.
Grab.
Halfway.
Toss.
Grab.
Keep your balance.
Eight seconds.
Toss.
Tap.
Five seconds.
Three, two, one more in, and there you have it.
Four great exercises to give you those washboard abs you've all desired.
But remember, washboard abs really come through when your nutrition is on point.
So don’t forget about the great programs that ATHLEANXX for Women has – the nutrition
programs.
That's going to help you, give you some accountability for your nutrition, and also give you some
knowledge about what you should be eating every, single day to get those washboard abs.
So this is going to build the muscle underneath, but you've got to burn that fat to see that
six pack.
All right?
So give us a thumbs up, comment below.
Thanks for joining me!
I'm Amy Jo.
We'll see you next time.
Bye!