Dr. Chelsea: Hey, guys. I'm Dr. Chelsea. This is Doctor Josh Axe.
you through a killer core workout. If you're looking to get those flat abs, a tight, defined
core this summer, this is the workout you got to do. Now, we're going to do Tabata style,
kind of. We're going to do 30 seconds on, with a 10 second break, just leave a little
bit of time in transition to take a breather in between. Let's go!
All right. We're going to start off doing V-ups. All right. You ready? And go. Good.
You can see here. His legs are completely flat. They're parallel with the ground. The
thing you want to keep in mind as you're doing these is you want to keep your low back as
you come up pressed against the ground. A lot of times, you'll want to kind of arch.
You don't want to do that, to protect your lower back. To engage more of your core, you
want to make sure that that's pressed in the ground as you come up. Good.
Rather than crunching forward, it's almost like you're trying to bring your nose and
your head to the ceiling as you come up, raising the shoulder blades, and rest. Good. All right.
We're holding into a plank. Next, I'll take these 10 seconds to flip around to get into
place. We're starting in two, one, and go. Good.
Now, the thing you want to keep in mind here is you want to keep your abs lifted. See here?
He's got a nice, straight line. You don't want your butt to be too far up in the air,
making a peak like this. You want it to be nice and flat. But also, you want to remember
you don't want to let your low back sag here. That even might be deceptive. It might look
like a straight line, but your abs aren't engaged. So, you want to keep it . . . hold
it nice and tight like this. Squeeze your abs as hard as you can. You're almost there.
We got three, two, one. Take a breather. Awesome job. Great.
It's great to even kind of work up in time. Start with 20 seconds, 30 seconds. Continue
to work up in time. Keep working on planks. All right, and go. We're going to do bicycles
next. This is a classic exercise. Good. The thing you want to keep in mind here is as
you're coming up, it's not just a turning of your head. You really want to turn and
bring those shoulder blades up to the opposite side with you. You're really going to work
your obliques there, tearing up your entire core. This is targeting your lower and upper
abs. This is a great exercise.
If your low back starts to hurt, bring your legs a little bit higher up. That'll help
support your low back. Ready? And rest. Good. That was 30 seconds. Another 10 second breather.
Next, you're going to be going into a side plank, so similar to a plank, except you're
going to do it on your side. Watch Doctor Josh here as he gets into position. And go.
Now, here's the option. You can go from your hand like this, but if your wrist is starting
to hurt, feel free to drop to your arm and go on your elbow. Good. And another thing
too. You can stack your feet like this, or you can put feet side by side. That also should
give you a little more support. Keep your legs straight though for balance. Good. Keep
your hips nice and lifted as high as you can. Very good. Keep squeezing. You're almost there.
And rest. Here we go, another 10 second breather.
We're going to flip on the opposite side and do the exact same thing. All right. We're
starting in two, one, and go. Good. Another thing here, you want to make sure your hips
are completely stacked. You don't want one hip to be too forward or another one to be
too far back, completely up and stacked like this. Good. If this is getting a little bit
easy for you, you can add in a little hip lift, so up and down. Adding a little lift
sucker, Josh? With your hips, up and down. Good. There you go.
This will actually engage your obliques even more, cutting in those side cuts in your abs
that you're always looking for. And rest. Awesome job. All right. Last but not least,
we're going to go into suitcases, one of our favorite exercises, especially for those lower
abdominals, that hard to reach belly fat. And go.
Good. Now, the key here is you really want to use your abs. You don't want to lose momentum
or use the momentum to pull your abs up. Use your abs. Really engage your core and lift.
It's not a matter of . . . If you see Dr. Josh here, he's not moving his lower legs.
He's not using his knees. His entire leg, it's like it's one whole body part that he's
moving, just from those abs curling the entire way up. He's lifting shoulder blades off the
ground every single time, meeting in the middle. Great form. And rest.
That was 30 seconds. Take a 10 second break. You can do this as many rounds as you can.
Go for a great burnout. It's a great core workout, I'm highly recommending you do this
a couple of times a week. It's been Dr. Josh and Dr. Chelsea. Have a good one.