Hey, it's Karena here from Tone It Up, and you're here on Livestrong Woman.
And today, I guess it's just me.
It's a beautiful day here at the beach and Katrina decided to go take a dip.
But that's alright because we'll still workout together.
You guys have been asking for a new ab routine, and I'm going to share with you some of my
favorite moves, right now.
Alright, if you want, you can grab your dumbbells and hold them down by your side, and we're
going to warm-up our abdominals just swaying side to side.
We like to call this the Tipsy.
I learned this from Katrina.
She did it in the Beach Bade DVD.
So, side to side, really isolate your abs.
A few more.
Alright, we're continuing to warm-up: Raise one arm overhead and then we're crossing over
and crunching -- whew -- bring your knee up.
This is hard in the sand.
Keep those abs engaged so that you can focus and not fall over.
We'll do 10 of these.
And onto the other side.
We're getting a little arm workout in here too.
Last one.
Alright, now you can put your weights down if you have them, and we're gonna take it
to the ground.
Alright, this next move has to be one of my favorites -- it's called the Kat Crunch.
And that's probably why.
So I'll do it really slow at first and then we'll get into it.
You'll come into a plank position, arms are…elbows are over you're wrists, and you're gonna to
arch your back as you bring your knee in towards your chin, and then bring it back.
And bring it in, and bring it back.
One thing is to remember not to lower your back too much, just keep a neutral spine.
Let's do it for 10.
And switch sides for 10, and let's do it.
Whew!
Alright, and now we're going to cinch it from side to side.
Hip down and alternate hips touching the ground.
A few more.
Last one.
Whew.
Alright, now we come down into a Forearm Plank and hold here for 5, 4, 3, 2, 1.
Now raise one foot up and hold.
Bring that foot out to the side.
Remember to breathe through all of this.
Back to center.
And release.
Other foot up.
Lower.
Come down and rest.
Stretch out your abs -- we're gonna do that one more time.
Back into the Forearm Plank.
Raise one foot up.
Down.
And up, out, in and down.
Whew!
For this next move, grab one of your dumbbells that are off to the side.
You can also use a book, you don't necessarily need a dumbbell.
Come onto your back.
Knees come at 90 degrees.
Hold on, I'm gonna make some space in the sand for myself.
Alright, knees are at 90 degrees.
Now you are going to crunch up, place the weight on your legs, crunch down, extend your
arms.
Crunch up, grab the weight, and then full extension.
Last one.
Whew!
I can feel that.
Alright.
And now, just 10 basic Crunches.
Let's go.
And last one.
Alright, now we get to sit up and you're going to get into a V sit position.
You're actually going to straighten your legs, lean back a little.
I like to call this the Butterfly.
Whew!
If you want, you can have a slight bend -- sometimes I do, my hip flexors are a little tight.
And arms are straight, and flutter.
A few more.
Whew!
Alright, and let's roll it back over and stretch out your abs.
And you're done.
Whew, that was an awesome workout!
Make sure you pair this one with some of the other routines here at Livestrong Woman.
And we'll see you at the next workout.