What's up beautiful people? It's your homegirl, Shameless, and--
MARLYN: Marlyn Ortiz!
MAYA: For those of you that don't know, 'cause I know you don't know, this woman is Madonna's personal trainer!
How's that?!
MARLYN: It's actually really fun. It's such a great experience, she's amazing--
MAYA: I have Madonna's trainer here, guys! And she's gonna like, give us abs--Madonna abs!
And you might recognize her from Insanity! She's insane!
MAYA: She be workin' them abs! MARLYN: Or Brazilian Butt Lift.
MAYA: Brazilian Butt Lift!
Make it clap!
MARLYN: It's a little--jiggle is good, ladies! Jiggle is good!
We're gonna work--we're gonna do like 5 different abdominal exercises. Very easy to do.
It'll take like, 10 minutes of your time. If you do them every day, you will see results.
And they're effective. If you do them consistently you will see benefits.
MAYA: Results!
MARLYN: Major results.
MAYA: I want abs!
MARLYN: Yes, they're a little challenging but they're also, you know, very effective.
And we're gonna do them today in the Bronx. St. Mary's park.
MAYA: St. Mary's! New York!
MARLYN: Are you ready?
MAYA: I'm ready! Let's do it!
MARLYN: First exercise. Here we're working our lower abs.
You're gonna lay on your back. Your legs are coming up, crossing in front of each other. And you're gonna raise your hips off the ground and shoot your legs straight up.
There we go.
2
3
4
5
6--that's right!
7
8--straight up!
9--good.
10
Awesome. That's awesome!
This one. You're gonna hover. You're gonna stay on your back. Legs are gonna come off the floor, 5 inches.
And you're gonna then press your body all the way up; bend your knees parallel to the floor.
Balance, hold for 2 counts, and come back down and hover over the floor!
Back up! 2, hover.
Up! 3... hover.
Up! 4.
And 5--make sure your hands are next to your calves when you come up.
6--good.
7
8--push, push! Come on!
9--last one!
10--good! Good, breathe.
Now we're gonna work on your obliques.
So you're gonna turn onto your right elbow.
You're gonna press your right elbow down to the ground, and your forearm.
And you're gonna stack your feet on top of each other. Your hips are square.
You're gonna lift your hip off the ground--you're gonna pulse.
Up and down.
1
2--good.
3
4
5
6
7
8--good.
9
10--now we're gonna go to the other side, you're gonna do the left side.
1
2--good.
3
4
5
6
7
8--good.
9
10--good!
Next exercise. You're gonna go into a plank position.
Make sure your back is flat.
You're gonna have your hands right underneath your shoulder blades. It looks like a pushup position.
But you're nont gonna do a pushup.
What you're gonna do is you're gonna hold your plank position, and you're gonna bring the right knee to the left elbow and cross.
1--bend the left to the right.
2--yep, you alternate.
3--good.
4
5
6--make sure your butt does not come up; you wanna stay flat back.
9
MAYA: I love counting. MARLYN: 10!
MARLYN: Good!
Last exercise!
You're on your back again. You're gonna scissor.
So your legs are back up, your hands are behind your head.
And now you're gonna lower your left leg down and your right leg up and you're gonna tap with your left.
So you're alternating. And then switch, kick, switch, sit up, tap.
So you're reaching for your ankles. You wanna tap your ankles as your legs cross.
They never touch the floor and your shoulder blades say off the ground.
Does that make sense?
Great, did you feel that?
MAYA: Yes!
MARLYN: Okay, good!
MAYA: Okay, I would like to know, what is your problem area? For me, it's my abs.
Let me know! Comment below.
MARLYN: Those 5 exercises that you just saw, you're gonna do each one twice. 10 reps.
MAYA: You watch the video from beginning to end. Twice.
MARLYN: Yes. And you do it with us--
MAYA: 10 times. MARLYN: 10 reps.
MARLYN: 10 times.
MAYA: 10 reps. MARLYN: 10 reps.
MAYA: 'Reps' is the terminology.
MARLYN: And if for some reason that's really easy or you wanna dig a little harder and push yourself, then add another rep.
MAYA: And then how many times a week?
MARLYN: I suggest you do it every day.
Only because if you have a goal, if you wanna reach a certain point, you have to challenge yourself.
Because this is a really hard area to maintain, one, and to get to. I say you just push yourself as much as you can.
You could give yourself one day off. So try it 6 days a week.
MAYA: 6?! You crazy!
MARLYN: No, I'm serious! Look at these athletes; you think they take breaks?!
If you're sore, stretch. Do an updog, a yoga updog.
Being sore is okay!
MAYA: You work with Madonna! This woman works with Madonna--
MARLYN: I don't get to rest! I don't get to rest, so you don't get to rest, okay?!
MAYA: Okay.
MARLYN: If you want this, you don't get to rest.
MAYA: Do you what you can do, but the goal is to work up to every day, apparently.
MARLYN: You know, be cautious on our intake of what you're eating. Carbs, whatever it is.
Obviously if you're eating bread and butter and you're trying to do these exercises...
MAYA: Ain't gonna happen! MARLYN: It's not gonna work.
Be shameless!
MAYA: Do you boo!
MARLYN: Do you boo!
Dope beats by the homeboy, Jay Ellyiot.
Make sure you guys watch my previous workout video on the gluteus maximus.
The derrier.
Ze behind.
Ze bootay.
Ze twerk element.
And make sure you guys subscribe!
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