Welcome to episode 2 of 10 minute workouts this is going to be a four part series
and in this episode we're looking at toning up those stomach muscles to help
you get a flatter stomach but before we begin I just want to say a massive thank
you to all of you for staying at home as much as possible and helping to limit
the spread of COVID-19 now I know it's not easy especially with the good
weather ahead of us but so many of you have been following the rules on social
distancing which is amazing but please remember we are all in this together and
together we can overcome this challenge just like we've overcome many challenges
in the past now as you are staying at home and socially distancing it can be
very easy to fall into an unhealthy pattern of behavior making you feel down
and motivated and even dampen your immune system which is why it's super
important you stay both mentally and physically active and I really hope this
video helps you do that so while we're waiting for let's begin with the
workouts before exercising is very important to always warm up to prevent
any injury thank you to Millie and Mo for kindly filming and demonstrating these
home exercises during lockdown let's begin the workout with crunches so lie
on your back with your knees bent and feet flat on the floor hip-width apart
now place your hands on your thighs across your chest or behind your ears
slowly curl up towards your knees until your shoulders are about three inches
off the floor hold the position for a few seconds and lower down slowly
perform 12 stomach crunches now once you've done the crunches we're going to
quickly move into doing oblique crunches so lie on your back with your knees bent
and feet flat on the floor hip-width apart
roll your knees to one side down to the floor place your hands across your chest
or behind your ears now slowly curl up towards your hips
until your shoulders are about three inches off the floor hold the position
for a few seconds and lower down slowly perform 12 oblique crunches and repeat
on the opposite side nice work we're nearly at the halfway
point but before we move on to the next exercise let's have a 15 to 45 seconds
recovery with a simple jog on the spot okay next up we're doing the plank lie
on your front propped up on your forearms and toes keep your legs
straight and hips raised to create a straight and rigid line from head to toe
your shoulders should be directly above your elbows focus on keeping your abs
contracted during this exercise hold this position for 5 to 10 seconds and
then repeat eight to ten times when doing the planks don't allow your lower
back to sink during the exercise for an easier version perform the plank with
your knees on the floor only two more exercises left so let's move on to side
planks lie on your side propped up on your elbow your shoulders should be
directly above your elbow straighten your legs and raise your hips to create
a straight and rigid line from head to toe keep your neck long and your
shoulders down and away from your ears keep your abs contracted during this
exercise and hold the position for five to ten seconds then repeats eight to ten
times repeat the exercise on the other side for an easier version perform the
side plank with your knees on the floor okay only one more exercise left you're
doing great but before we move on to the next exercise let's have another 15 to
45 second recovery with a simple jog on the spot now it's time for the last
exercise stomach crunches with legs raised lie on your back with your knees
bent and feet flat on the floor hip width apart place your hands across your
chest slowly pull your knees into your chest keeping them bent at 90 degrees
until your bottom and tailbone come off the floor hold this position for a
moment and lower down slowly perform 12 crunches and that's it you're all done
but please don't forget to cool down with a full stretch routine at the end
to prevent any injury I will leave a really useful NHS link to warm ups and
cool downs in the description below in case you need it now I really hope that
you find these exercises helpful but please remember as I mentioned earlier
while staying at home it's super importantly stay both mentally and
physically active because if you don't it's very easy to fall into an unhealthy
pattern of behavior which you may feel down you can may feel unmotivated and
worst of all it can even dampen your immune system now the NHS have some
really useful advice all about how to stay mentally active aloes of
advice on what to do while she's staying at home now if you haven't read it I
highly recommend you do so and I will leave links to it in the description
below it's also worth mentioning that if you are looking at trying to lose weight
and dangerous visceral fat I did make a video not long ago all about dietary
advice from a study during Oxford and the resource of the diet are pretty
incredible participants lost not 0.5 to 1 kilogram every single week which is
great but here's the best bit after 6 weeks
participants reduce their dangerous visceral fat by 14 percent they also
reduce that blood pressure they also reduce their cholesterol and they had a
five centimeter reduction in their waistline so if you are interested in
finding out more I will leave a link to that video up here and in the
description below so feel free to check it out and that is the end of this
week's video always remember that your awesome and
I will see you next week hey guys thanks for watching this week's
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