Hi. I'm Denise Austin,
and welcome to your abs and arms workout.
Let's get moving from home.
If you've got a set of weights,
we'll need them to really firm up those arm muscles.
But if you don't have any, don't worry.
You can do the whole workout without.
So to begin, let's place the weights right down on the mat.
And stretch it out.
Getting a good warm up is important.
Stretching your arms, your legs, your waistline.
Thinking about your whole body right now.
Warms your body up.
That's it.
Your core muscles are the center of your whole body.
We'll be working on those abs to strengthen the core muscles,
your abs, the size of the waistline, as well as your back.
Your spine is your lifeline.
Keep it healthy. Keep it strong.
Got two more.
Beautiful.
Now just a light twist to warm up through the back for the waistline.
That's it.
Those oblique muscles, you can do it.
Really? Stretch it out.
Feel the reach.
That's it.
Two more just like that.
And now a little slight twist.
Just twist for the waist.
The waistline workout.
Twist.
Think about pulling the belly button in.
That's it.
And release.
Let's warm up the spine.
Placing your hands on your thighs
really reach your low back up.
Pull up and in those abs.
And release.
Good.
Pull your abs up and in.
That's it, stretching the low spine.
And release.
Feeling that stretch.
It's so good to warm up that back.
You got two more.
And it also works the lower tummy, too.
Last one.
Lift up and roll all the way up.
Beautiful.
Now let's grab our weights
and let's begin.
Standing up nice and tall, thinking about good posture.
Begin with your weight's right here.
Take it all the way down and back up.
That's it.
Take it down.
And lift up.
Thinking about pulling your abs in.
Zip up those abs.
So right now, we're also firming up those ab muscles
by strengthening the muscles of the back.
That's it.
Just pull your elbows down and back up.
If you've got 3 pound weights,
5 pounds, 8 pounds, whatever you can do.
That's it.
Remember, this workout is for you right there
in the privacy and convenience of your own home.
We got two more of these.
Last one.
Shapes your arm muscles.
Great for the shoulders, too.
Lift and lower.
Lift one and lower.
Always keep good posture.
That's a key to those strong abdominals.
That's it. We got two more.
Last one.
And release.
Now it's time to target the triceps.
The back of your arm.
Lift up your elbows high.
Bring the elbows down and lift back up.
Notice that the upper arms stay nice and straight.
That's it. In a straight line.
We're not flinging. It's not coming down like this.
It's lift, stay there and release.
This is a great way to work on the back of those arms.
No more jigglies.
That's it.
This will help firm up the triceps.
That's it.
One of the most underused muscles of the body.
Firm it now.
Strengthen it.
Good.
You got two more.
Notice your back. Is it nice and straight?
Notice you're pulling in your abs.
Nothing droops or sags.
We're always focusing on the abdominals,
the core muscle, the center, your powerhouse.
Now hold it up there.
Now place the weights towards the ceiling and baby lifts up.
That's it.
Lift up. Good.
Good posture now. Back is strong and straight.
That's it.
You can do it. We got two more.
Hold it up there. Last one.
Beautiful.
Now it's time to target tone
the front of your arms, your biceps.
You're going to bring your biceps towards you
by curling.
That's it.
A bicep curl. Curl it up and down.
Extend it.
If you like to move your legs,
this is what I like to do to kind of get the movement in.
That's it.
Moving from home.
You can do it.
I'm proud of you.
Just keep moving. That's the whole idea.
OK, think about your strength in your abdominals.
Now, focus on the abs pulling the abdominals up and in.
That's it.
Good posture.
That's great.
Quality over quantity.
I want to make sure you're doing it correct
with proper form.
That's it. We got two more.
Last one.
Beautiful.
Now it's time to strengthen the front of the arms
and your shoulders to improve your posture.
OK. Think about keeping your knees bent to protect the spine.
Pull in your tummy.
You almost want to do a little pelvic tilt in the tummy,
the lower tummy.
And just go shoulder level.
OK, just shoulder level.
That's it.
Extend the arms.
Your back is strong and straight.
You're doing it. I'm proud of you.
We got two more.
We got one more.
Beautiful.
Now it's time to place your weights down on the floor.
And thinking about our abs.
So standing up nice and tall.
Lift your knees towards you.
This is now working the lower section of your rectus abdominal muscle.
Just do the best you can.
One leg, then the other.
You want to make sure you're kind of engaging your abdominal muscles,
your core, and think about good posture.
That's the key to that flat belly.
That's it. We've got two more of these.
I'd like you to take it to the next level.
Placing your hands behind you.
These are standing ab exercises.
Your knees don't have to come up this high.
All you have to do is go like that and you're engaging those abs.
So just lift high.
That's it. Two more.
Last one.
And let's do a twist here now.
Twist for the waistline.
Can you twist like a twist?
This is now working your oblique muscles and your waistline.
Take your time.
One leg at a time.
That's it. Great
Twist.
Great for the waistline.
We got two more of those.
Last one.
Beautiful.
Let's now come down onto your mat.
I want you to go on to your hands and knees.
Make sure your shoulders are in line with your wrist
and your knees in line with your hips.
Now, what I want you to do is an ab exercise as well as a back.
Lift one leg up.
Hold it up.
Now, pull in your tummy right here.
Abdominal strength and reach your arms out.
Just the opposite arm out.
So, you're holding.
You're strengthening your muscle.
Pull up and in your tummy.
It's all about the waistline.
It's all about the abs here.
Good. And release.
And the other leg comes up. Hold it up.
Tighten up your abs.
And reach that arm forward.
Hold it.
Pull in your abs.
Your neck is long. Squeeze your buttocks.
Extend your legs, and focus your attention to your abdominals, your core muscles.
This is an excellent exercise.
And release.
Beautiful.
Now you're going to curl your toes under
and you're going to do a little plank but an easier plank.
Notice my knees just came off the floor.
Lift your knees off the floor.
Just an inch.
Just an inch. Hold it tight, tight, tight.
Tighten up your abs.
Back is strong and straight.
Hold it. Two more seconds.
Hold it. Hold it.
And release.
There you have it. Good.
Now we'd like to do a side crunch.
Extend the leg, reach your arm and pull and reach and cinch in the waistline.
That's it.
Do the best you can now.
Even if you do a couple,
you're doing something great for the core muscles.
The entire center of your body, which we all need to strengthen.
Strong abdominals
equal a back that is healthy.
And you can move and feel good.
Last one. Crunch.
Let's go to the other side.
Thinking about good posture now.
Reach out,
hold it.
And pull in. Cinch in the waist.
That's it. Cinch it in.
You can do it. I'm proud of you.
This is now working those oblique muscles,
the sides of your waistline.
What we all need: to go in.
We got two more here.
Last one.
Beautiful.
OK. Come on your backs now, everybody.
One vertebrae at a time.
Roll down.
Relax your neck muscles.
And now all we're doing is lifting your hips slightly up off the floor.
Tighten up the tushy.
Tighten up your abs.
You're now working the lower part of your tummy.
That's it.
Lift it up, up, up, up, up, up.
And release.
One more time.
Lift up. Squeeze it, squeeze it.
Tighten the tushy.
Tighten up the lower abs.
And relax.
And now, slowly, bring your knees toward your chest and do baby taps.
But notice my neck is relaxed.
It's all the action is in the lower tummy here.
You can do it. That's it.
Two more of these.
One more. OK.
Now slowly roll up.
Let me see your beautiful smiling face.
And little crunches.
If you would like to protect your neck, place your elbows behind you like this.
And do little lifts.
That's it.
We only got a couple more.
Last one.
And slowly roll all the way up,
Taking a nice, deep, cleansing breath together.
Inhale up
and exhale out.
Give yourself a big hand. You did it.
Arms and abs.