what's up everybody thanks for stopping by my channel today my name is kevin reese if you're new
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these new exercise videos i'm a licensed certified personal trainer for those of you don't know i'm
also a registered nurse and a firefighter i'm here to get you all in shape for free subscribe
to my channel today's workout is going to be a basic foundational abdominal exercise we're
going to hit just abdominal core lower back so the whole core is everything people think it's just
abs the core is actually all the muscles that encompass and surround your spine
we're going to work all those muscles today with a basic foundational exercise that everybody can
do you can do it at home no equipment involved you can roll out of the bed warm up go ahead and
hit it before you even get up get in the shower and start your day and it's guaranteed to get you
six pack abs so let's go ahead and get started we're gonna start out with basic sit-ups three
sets 20 reps i'll go ahead and show you what it looks like so go ahead and get started
knees bent hands beside your head never put them behind your head because you tend to pull on your
neck and pull yourself up you can also cross them over your chest it'll make it a little easier
if you put them out beside your head your arms are coming back you're going to your abs are going to
have to work a little bit harder so it's a little advanced so i'll walk you through a first set 20
reps with arms crossed over the chest ready 20 reps and we're gonna go all the way down and
all the way up three two one exercise one and if your feet trying to come off the ground you can
let them go forward if you have a partner they can push down on your feet to make it a little easier
two
three
four five
six
seven
eight
nine
ten ten more
eleven twelve if you can only do ten do ten thirteen
fourteen 15
16
17
18.
19.
all right 20 reps so focus on going all the way back all the way up really feel it in your abs
this is a core foundational exercise so like i said this is something i mean this is there's a
reason that you know militaries around the world this is worked into their their exercise regimen
we're going to take a minute break
kind of sit back
focus on stretching your abs because you can really feel that
and we're going to get 10 reps second set 3 two one exercise one
two
three four
five
six
seven eight
nine
ten all right so in between i want you to stretch lean back focus on stretching because
you don't want to cramp up because you're doing a lot of tightening concentric portion contr
tightening shortening the length of the muscle so you want to focus on stretching it out some
all right last set 10 reps let's go three two one exercise
one
two
three
four
five
six seven
eight
nine
ten all right 10 reps go ahead we're going to hit a quick about 30 second break
so take like i said y'all take 30 seconds take 30 seconds and kind of just stretch your
stretch your abdominals out
because i know you're when you're working them they're getting they're getting kind of tight
and you don't want to cramp up because you're doing a lot of with the with the sitting up you've
got a lot of shortening of the muscle so we want to hit the opposite which is stretch the muscle
so about 30 seconds next exercise we hit abs is going to kind of focus on obliques
so they're going to be kind of side side crunches so bring your bend your knees up about parallel
so one hand beside your head the other one kind of guiding in this direction that you're going to be
sitting up and this is going to hit like i said your obliques is your side of your abdominals so
we're going to go ahead with this one we're gonna hit three sets of ten this side three sets of ten
on the other and that's gonna be a whole a complete set three two one six pack abs here
we come one squeeze at the top two you feel it right on your side three four five six seven
eight nine
ten squeeze it at the top now next side same thing one two three
four five six seven
eight nine
ten squeezing at the top so now take your break quick 30 seconds kind of just recuperate
like i said it's not going to take long it's not going to take long for these exercises
we're kind of isolating the core here we don't have a whole lot of total total body
involvement like a squat or pull-up we aren't recruiting recruiting that many muscle fibers
so we're keeping these rest periods pretty short roll right through it we got about five seconds
three two one exercise one two all the way down to your head touches and up squeeze three four
five six seven eight nine ten good job y'all next side exercise one two three four five six seven
eight nine
ten squeezing it at the top good job y'all
quick 30 seconds
kind of stretch out
get that summer body them six-pack abs not only that but strengthening your core
is going to make you stronger throughout other exercises so when you break down and isolate
and focus on strengthening your abdominals and your core like we're going to do you're
going to see that you get stronger with all your other movements also helps protect from injury
all right y'all last set exercise one
two three four five six seven eight nine ten eleven carried away ten
last ten right here one squeeze at the top two all the way down three
four five six seven eight nine ten all right y'all quick 30 second break here
moving into our next exercise it's going to be a leg raise so now you might remember this in school
from when you lay down and brought your feet out and you did an isometric
exercise called six inches where you just held your heel six inches off the floor and held it
so we're going to be doing we're going to be working through that entire exercise up and then
back down until your feet touch the floor and then back up so i'll show you what that looks like now
you can put your hands beside you can put your hands by your side
or hold on to a mat if you have it um some people put them up up under here i just kind of
just have them out beside me if you're doing them on a bench you can hold on to a bench
or hold behind you so whatever not really really important where your hands go
so but you what you want to focus on legs together we're going to go up to about parallel back down
until we touch and then back up so that's that'll be one repetition we're going to do three sets
since this is beginner we'll do three sets 10 to 15 reps ready three two one exercise one two
three four five six seven eight nine 10 11 12 13 14
15. so that's 15 reps we'll do a 30 second break real quick
he'll be over for you know if you need to get some water get some water if you got a partner
let them go ahead and go it shouldn't take them longer than 30 seconds to perform this
make sure you keep it nice and stretched
we got two more sets
and three two one exercise one two three four five six seven
eight 9 10 11 12 13 14 15. 16. ah got carried away again
all right y'all
30 second break let your partner go if you got one
getting cold out here y'all
all right so last set here leg raises
hands by your side ten reps all the way up all the way down three two one exercise one two
three four five six seven eight
nine that's ten let's get five more 11 12 13 14
15 reps all right take your 30 second break for this next exercise we're going to be doing
everybody knows our hero superman and how superman flies through the air so this exercise
is going to be it's called superman's it's going to work lower back glutes so
it's going to help like i said we're working the entire core here so strengthening the whole core
so this exercise about five seconds i'll show what it looks like we'll go ahead and get started
we'll hit three sets 10 reps we're gonna go up and back down so three two one exercise
one two
three
four arms and hands off the ground five six seven eight
nine ten all right y'all so ten reps
start our timer 30 seconds if you got a partner let them go you need some water get you some water
like i said y'all these are superman's
superman all right so we're hitting superman like i said y'all this is when you come up arms
and legs off the ground like superman so you're gonna feel it right here in your back glutes
up and down
this is for this exercise beginner style we aren't doing anything different we'll
do that in the future that's more advanced so right now just up and down
arms legs off the ground three two one exercise one two three
four five six seven eight nine ten all right 30 seconds take your break
stretch a little bit if you need to walk around
we'll move through these pretty quickly
all right y'all
in position superman in three two one exercise one two three
four five
six seven eight nine
ten all right that's it for this video thank you all for watching if you're here still smash the
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videos share this video with your friends i'm here to help everybody out with these free videos like
i said i'm licensed we've got license certified as a personal trainer through afa in 2009 four
years gym experience training clients i'm doing this because i know that you can get in shape
without all the gym equipment and without all the machines simple things you can do if you have the
knowledge i have the knowledge and i have the way if you have the will to do it so i'm kevin
reese thank you all for watching this video like comment subscribe i'll see you in the next one