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hi guys my name is calvin i'm here with
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kay they give you five of the best ab
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so the first exercise that we're doing
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it's okay if you could just lay on to
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your forearms you want to squeeze your
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core we're going to work
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uh all of our abdomen so when you
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squeeze your core and again guys please
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hold this for about 45 seconds
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and roughly around four to five sets
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okay the common mistake is people's head
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which again is in the exercise so guys
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like i said i would suggest you squeeze
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your core your chest is up high
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you're looking forward and you're
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holding for around 45 seconds
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guys the second exercise is heel touches
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so you want to keep your back flat on
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the floor you want to squeeze your core
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your shoulder blades are going to be up
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slightly and all you're going to do is
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just touch your heels side to side now
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with this movement you'll be working
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your pleats and you'll be working
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obviously your core okay now the common
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mistake i have noticed is that people's
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neck is probably moving and it's not
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stable so please make sure that you
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brace your core throughout the exercise
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so guys the third exercise we have is
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called the bicycles so
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like kay was doing before you're going
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to lay flat on your back okay you're
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going to squeeze your core what k is
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going to do now she's going to bring her
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left knee up to her right armpit and
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she's going to twist and she's going to
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squeeze her core okay so try and bring
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that elbow towards your knee you're
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going to squeeze your core and what that
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works is not only your pleats but works
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your overall core and what i've noticed
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is a lot of people don't breathe out
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when they're twisting so guys make sure
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you're breathing out when you're
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twisting and again i would recommend
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doing 30 to 45 seconds four to five sets
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so guys the fourth exercise we have is
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called the toe touches so what k is
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going to do she's going to lay on her
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back her feet are going to be up on the
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and all she's going to do she's going to
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brace her core shoulder blades will be
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off the ground and she's going to try
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and touch her toes now guys as you can
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see kate can't touch her toes that is
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normal there are certain people who can
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touch your toes and can't just depending
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on your uh body composition okay so
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again like i said ideally guys 30 30
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seconds to 45 seconds four to five sets
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make sure you're squeezing your core and
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make sure you're breathing out on the
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top okay and slow on the way down if you
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want to make it a tad bit harder okay on
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so guys the last and final exercise we
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have is called the scissor kicks so your
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back is going to be braced onto the
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floor you're going to squeeze your core
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and all you're going to do your feet
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will be probably around two inches off
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the ground to start and one by one your
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feet will go up you're gonna squeeze
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your core and all you're gonna do
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is bring your feet up you're gonna take
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your time so as you can see kay has her
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hands on her side however guys if you do
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have back problems or if you want to
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make the exercise slightly easier then i
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suggest putting your hands under your
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and still performing the exercises make
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sure you're squeezing your core make
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sure you're still breathing into your
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nose out through your mouth to perform
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thank you for joining myself and k and
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make sure you guys like and subscribe to
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the my protein youtube channel
