hi it's me taylor welcome back to my
channel it has been a while since i did
a workout video on here
and i've changed things up a little bit
recently i've been into
shorter but just as effective workouts
that work many muscles
because of things like balance and
resistance and gravity
so the workout you're about to see today
and hopefully try
uh has really toned me up very quickly
by adding a little extra oomph and
challenge to it without adding
any extra time all you really need is a
wall you can find one inside your home
or outside your home and if you have a
mat you can lay it down
if not a towel or a blanket will work
just fine
let's get to it
[Music]
all right find your wool and then set up
this workout is going to be five minutes
with 10 second breaks in between
each exercise start by laying on your
back with your legs straight up
and your ankles against the wall then
slowly lift your hips up sliding your
legs
up on the wall and raise them all the
way up and then lower
back down
make sure you're really squeezing your
muscles during this whole thing
it's going to be working your abs your
glutes
your back your hamstrings and just your
overall core do it really slow and
controlled while breathing out when
lifting up
and breathing in while lifting down
then flip yourself over into a plank
with your legs up on the wall
and begin doing mountain climbers
legs are just going to want to whip
right out so you really got to try and
control them and slow them down to just
bring them in
towards your stomach really squeeze your
core and your abs here this one's also
working your arms and your shoulders at
the same time
all of the exercises today really focus
on having a lot of control
because these exercises force you to
stabilize yourself you're going to be
working so many tiny muscles
that you wouldn't normally
okay flip over again bend your legs to
tabletop
placing your feet flat on the wall and
you're going to do
crunches squeezing your abs and
breathing out as you crunch up and then
breathing in
as you go down this move is focusing on
our upper abs giving us that nice
definition there
but since our legs are lifted we're also
engaging in our lower abs
[Music]
flip over again this time in a downward
dog-like position with your legs
up on the wall and then slowly lower
your leg in a criss-cross motion
angling it towards the opposite side
this time we're really working our arms
shoulders pretty much all of our abs
especially the lower abs
and the obliques with the twisting and
our thighs since we are squeezing them
right
also since you're trying to stabilize
yourself onto the wall you should
feel it a bit in your quadriceps
[Music]
sitting down with your back against the
wall and your butt as close to the wall
as possible
raise up your legs and keep them there
this exercise
looks so easy but it's the most
difficult one out of this whole routine
it's really so much harder than it looks
and it really really engages in your
lower abs and just those really
deep core muscles if you want to take
this to the next level and make it even
more difficult you can straighten out
your legs and try to lift them even
higher
the straighter and the higher they are
the more your abs are working
all right just a little longer squeeze
hold it hold it we're about halfway done
guys you can do it let's keep going next
move moving on to our upper abs again
with your legs straight up against
the wall and your bum as close to the
wall as possible you're going to
lift up and touch your hand to the
opposite side's foot
go up as high as you can but make sure
you're doing so using your abs not your
neck or your back or anything
like that so if you can't go up that
high but you're using your abs
it's better than going up high but
straining your neck or your back or
other muscles
next get inside plank position with your
feet against the wall and you're going
to slowly
lower and raise your body
[Music]
having your feet stacked like this gives
more of a challenge this move is working
the obliques and to get the maximum
effect you want to really
squeeze and raise it as high as you can
on the way up
and when you lower down just go a couple
of inches above the ground not
all the way down and then come back up
to start
[Music]
all right good job now let's flip over
and do it again on the other side
make sure that your forearm is directly
below your shoulder when you're doing
these and that your body is in one line
from head to toe
besides the oblique muscles which are
the most obvious side planks are also
working
your glutes because your side and back
hip muscles are actually working to help
stabilize your hips while you're doing
this move
if you're doing it correctly and your
body is in one line so
again posture and doing things very slow
and controlled and doing less reps is
more important than doing
a lot of reps with really bad uncr
uncontrolled
techniques
all right second last move lay down on
your back again
legs up we're doing another bridge but
this time we're doing
reverse mountain climbers so you're
gonna bring your legs
sliding them downwards on the wall kind
of like you're running
towards your abs this works so many
muscles to help you to keep yourself
stabilized and
up honestly all of my abs burn during
this it works my lower abs
so effectively but then i can still
really feel it in my upper abs
and just everywhere in the really deep
muscles in my back and my sides
it's a great move
and the final exercise is v-ups lie
against the wall with your butt against
the wall
your legs straight up against the wall
open them and then crunch up
try and get as high up as possible lift
up as you breathe out and try to get
your palms to touch flat against the
wall
and then breathe in as you lower down
again use your abs to do this do not
strain your neck
lift your arms over your head for a
little stretch and to help lengthen
and have a bigger range of motion keep
going we're almost done just 10 seconds
left
[Music]
and we're done good job
okay first thing don't wear a hat when
you do this because it's just
not necessary and it's gonna get in the
way two as you can see this workout is
quite quick but it's
super effective because it targets so
many
large and small muscles the whole time
you're doing it so you're working so
many things at once and
with the added effect of the gravity you
have more resistance
and it just builds your muscles quicker
so give this one a try
let me know how you like it and let me
know if you want more of these kinds of
videos
see you guys next time