hey guys hi guys welcome back to my youtube channel my name is quadria xahumba xa vandzila,
xa nkangatela ribyeni, ni mudyi wa humba a ni chavi nchumu ni chava mahika
thank you so much for tuning in to my video i really appreciate it please click the red button
below and subscribe to my channel don't forget to click the notification bell so that each and
every time i post a video you'll be the first one to view it so in today's video i am going
to show you some of my exercises um that i do on my weight loss journey of fitness so let's begin
so i am going to first start off by increasing my heart rate uh doing skips for 50
seconds or you can just count 50 skips and this is just to warm up my body to get my blood flowing
faster to get in the game of exercising so i would really recommend you to start off by warming your
body before you do any exercise whether it's arms or targeting your legs or your your glutes either
way just make sure that you start off by warming your body up so i will now do the second exercise
which is leg raises so in this exercise you make sure that you jump up and down and you
try by all means to get your knees into a 90 degree angle so you touch that with your palms
so do it 50 times or you do it for 50 seconds so if you don't have a counter or a timer just make
sure that you count just count into 50 seconds and then you'll be fine to start off your exercise
so for my first round i'll be starting off with this kind of an exercise so i'll be doing three
rounds in each round i will do four exercises so this one is to make sure that you raise your legs
into a 90 degree angle so it's gonna be straight up but your back it's gonna be laying on the floor
so you do it for 15 seconds and then you also do the second exercise uh we should be tapping or
touching your your your feet um if you can you can raise it you can try and touch your toes
so all of these exercises are meant to target your abs so most of the time they target the upper ab
even though they do work on their belly pouch but they target mostly on the upper part of your abs
of all your stomach and then now i'm gonna go in with the third exercise which is um bicycle
cycles so in this one make sure that you engage your core uh you move slowly and make sure that
your elbow touches your knees and then you lay your leg straight to like a 180
degree angle so it can engage um your entire stomach so now i'm going to go in with touch
down planks so i'll also be doing this one for 15 seconds or you count to 15 times so with this one
you just make sure that you go down on the floor uh with your elbows touch your elbows on the floor
and then you pull up your body like a playing in a plank position so you also do this one
for 15 seconds it also engages your core your intestinal mark it works on your back and also on
your arms so now this is my second round i'll be doing the same thing on the second round as i was
on the first round and then i'll be doing the very same thing on the third round as well
so
so i have completed a third round and now i'm finishing off my ab exercises with a plank
a 45 second plank also this one engages your core your back your arms and also your legs
i would highly recommend you finishing off your exercises with a plank your
ab exercises with the plank thank you so much for tuning in to this video i really hope you
enjoy it please don't forget to subscribe like comment share it with your friends on
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you