Hi, I'm Denise Austin.
And welcome to your belly fat blast.
Are you ready for a 10-minute standing ab workout?
We're going to focus on the core,
our torso, the lower tummy, the sides of the waistline and our back.
So do the best you can. Remember, this workout is for you.
And if at any time you feel tired,
just walk in place.
That's a fabulous workout, too.
So let's begin.
Let's just start with a deep cleansing breath. Bring in the
oxygen to every cell in your body and exhale out. Just let it go.
Beautiful.
And let's lift up and then stretch to the side, stretching through
the sides of the waistline.
That's it.
It's a great stretch for your spine.
Your spine is your lifeline.
Keep it healthy, keep it strong. And bend to the other side.
We're going to work all angles of the waistline.
That's right.
And now slowly face forward and stretch back.
Feel a good stretch in your legs.
Get a nice strong back and now pull your tummy up.
In and up. Really hollow it out and press it back.
We're now focusing on articulating the spine and warming up our abdominal
exercises right through here.
That's it.
We got two more, just like this.
My hands are on my thighs to support, really pull up and in, and release.
Again, one more inhale here
and exhale. Pull up, belly button up, toward your spine and relax.
Beautiful.
Now, bring your hands right here to your hips and lift the legs.
Right now,
we're working through the lower abdominals.
You got this. Think strong abs, nice strong back.
Good posture is the key to that tummy.
So the more you stand up tall, it has a place to stay, pulled in, so important.
That's it.
We're now reeducating the abdominal muscles to pull in. Feel the tummy
pulling up and in like a tight corset? That's it.
Feel it nice and tight around the belly.
Focus, thinking about good posture.
That's it.
And now let's take it to the next level. Bring your arms right here and just a
little crunch, just a tiny movement.
It works.
The second you bring your knee up, then you're working the lower abs.
Now we're working the whole rectus abdominis muscle.
That's it.
We got two more.
Pull.
Got one more. Last one.
Great.
And now let's circle the hips, also very important to work through the hip area.
That's it.
This is now focusing all the muscles of the tummy.
Great. Trim and slim that tummy and waistline.
You really have to work on keeping that tummy nice and flat.
And reverse, go all the way around.
Circle those hips.
When you circle, it really tightens up through the abdominals.
That's it.
Good.
Really focus your energies and your contraction right here on the tummy.
That's it.
We got one more, and release. Now just a little hip action here.
Stretch to the side.
Now you're working
the sides of the waistline, our obliques.
All of these exercises are standing core moves that you could do without
even getting down on the floor.
You really want to focus, feel and cinch in the waistline.
That's it.
Pull.
Tummy is in, belly button towards the spine. Breathe, exhale.
That's it.
You got it.
You got two more here.
Work the sides of the waistline.
No more muffin top.
We're hitting that area right now.
Last one and release. Standing up beautifully,
nice and tall. Think good posture and how we're going to work the lower half.
So you're going to reach your side to side.
Notice that the lower half stays very stable and you're really reaching
through the upper part of the body.
That's it.
And now you're working in all of these muscles, the oblique muscles.
That's it.
Can you reach?
That's great.
Just do what you can.
Always think, relax your shoulders.
Good posture is the key to really doing this correctly.
Good body alignment.
Good technique.
We got two more. Last one.
OK.
Can you place your hands behind you?
Just like that and a little twist side to side.
Just twist now.
Now we're working through the waistline.
That's it. Always bend your knees a little to protect your back.
And you're just twisting. So good for the waistline, trimming and slimming.
That's it.
Just do what you can. Just move that waist.
Good. We got two more. Last one.
And now just let the arms flow. Just let the arms flow.
Work through the torso, torso trimming.
That's it.
And then pull those abs in and out.
Good. Always think good posture.
Helps flatten that belly naturally.
We've got two more.
Last one and release. Now stretch your arms all the way to the side.
You're going to pull and you're going to release.
Now you're working, cinching in the waistline.
We're going to target all the areas,
all four,
of the abdominals.
That's it.
Now it's the obliques. Concentrate there and just pull it up and in. You got it.
You're working these muscles right through here,
really feel as though the pelvic tilt is lifting up.
Good.
We got one more here, pull across. That's it.
Let's go to the other side.
First is a reach.
So you're really elongating the spine and then you're cinching in the waistline.
That's it.
Smile.
You got this.
I'm proud of you.
Just keep moving. Concentrate on the area.
That's it.
Beautiful. Quality over quantity.
You really want to feel this.
Cinch in the waistline.
We've got two more. Last one.
OK, take it easy.
Now I want you in a little slight plie position.
OK.
Place your hands right here for support.
And you're going to just bend side to side.
Now we'll really zero in right here.
That's it. Good. Side to side. Just bend at the waistline.
Really pull in the tummy.
That's great.
OK.
Let's take it to the next level.
If you can.
You're now going to place your arms back and really feel it bend.
That's it. Good.
Just a couple of these trim and slim the sides of your waistline.
Good.
You got one more each side.
That's it.
And relax.
And now let's reach to side in front and to the other side.
The windmill is great, because it really works
those love handles. Right back here. Reach.
All I want you to do is to kind of touch the inside of your knee, touch,
but you really need to sit back.
That's it, stretch.
Just take your time.
Pull your abdominals in, feel like you're zipping up your abs. That's it.
That's the focus. Good. Got a couple more just like that.
Really reach. Last one.
OK.
And now standing up nice and tall,
we're going to do some pelvic tilts.
Your feet are right straight ahead.
You're tucking under and you're releasing. You're tucking under and release.
That's it. Really pull it up.
That way it works right here,
the lower tummy.
Good, it's a slight pelvic tilt.
Just tilt it.
And release it. Good.
Just a couple of these. Now feel as though your pelvic floor muscles
are really tightening up, too.
So as you come together right here, tighten up through
the pelvic floor muscles if you can.
Think about that. Pull it in and release.
That's it. We've got two more. Pull in and release.
Last one, pull in and release.
There, you've done a great stretch.
Now it's important to always do a stretch at the end to elongate the spine.
Your spine is part of your abdominal wall.
It's right there at the center of your body, keeping you flexible and strong.
That's it.
Last one, side to side. This works the waistline.
That's it. Wonderful.
And now bring your arms all the way out.
And now slowly, if you can, lift one leg out to the side.
Can you lift the other leg?
That's it.
Give it a try.
Just lift.
Even if it comes a little off the floor,
that's good.
But open up through the hips.
That keeps your abdominals strong, too.
Healthy hips.
We only have two more of these.
They're a little challenging, but they're worth it.
They work all right here.
OK.
Take a deep breath.
Inhale.
And exhale.
Beautiful.
One more deep breath together. Bring in oxygen, elongate the spine,
open up, open up, and release.
And there you have a beautiful workout all for your core.
Keep it up. Try to do this on a daily basis,
if you can.
It really strengthens the entire midsection.
See you next time.