Up next in 10
If you’ve been wondering how to get abs, personal trainer and fitness coach Alex Beattie is definitely the man to provide the answers.
Try these key core exercises and let us know how you get on!
See more from Alex here:
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YouTube: https://bit.ly/3eq68Ms
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0:00
hello and welcome back to a new video in
0:02
this one i'm going to be taking it back
0:03
to basics we're doing a core
0:05
or abs workout if you want to call it um
0:07
i'm going to take you through some
0:08
teaching points some tips and tricks
0:10
in which i teach clients to help them
0:12
feel it in their stomach
0:13
a lot more okay so many times people
0:15
come to me like i feel like my lower
0:17
back when i'm doing sit-ups or i feel
0:18
like my shoulders too much when i'm
0:20
doing a plank
0:20
i'm going to take you through the
0:22
movements explain how to perform them
0:24
correctly
0:25
um and what to look for and how it
0:27
should feel when you're doing them
0:28
okay take it all the way back to basics
0:31
and there's five exercises in total
0:33
don't worry if you can't perform the
0:35
main exercise on the screen
0:36
i'm going to give you an alternative in
0:38
one of these corners somewhere
0:39
okay let's have a great workout
0:41
hopefully you can take some of these
0:42
chin points and put them into your
0:44
regular abs routine
0:45
okay or even if you want to just take
0:47
this routine uh you're more than welcome
0:49
to
0:50
let's have a great workout i'll see you
0:51
on the other side for the exercises
0:53
let's go all right then so first up we
0:57
have sit-ups
0:58
what i'm going to do is really try and
1:00
focus on rolling through the spine okay
1:02
so you're not coming
1:03
up all the way straight and you're not
1:04
landing flat on your back you're kind of
1:06
rolling
1:06
through the spine so the first part to
1:08
come off the floor is your upper back
1:09
then the middle then the lower back make
1:12
sure you are breathing
1:13
out on the way up through this movement
1:15
okay then breathing back in
1:17
on the way back down control it on the
1:18
way down like i said before make sure
1:20
you're not just slapping the floor with
1:21
your back
1:22
roll all the way down breathe in breathe
1:25
out on the way back up
1:26
okay the alternative for this one is to
1:28
wedge your feet underneath the sofa
1:30
or place like a backpack with some
1:32
weights in on your feet it'll help you
1:34
uh perform this exercise a lot easier
1:37
okay next up we have crunches this one
1:39
you're going to come about halfway
1:40
through a regular sit-up
1:43
as you come up make sure you breathe out
1:44
very similar and rolling
1:46
your back or your spine up through the
1:48
movement makes you breathe out at the
1:50
top of the movement on this one and
1:51
really try and squeeze
1:52
your stomach okay slowly roll down back
1:55
through the spine
1:56
again alternative wise you can wedge
1:58
your feet underneath the sofa you can
2:00
put a backpack
2:01
on your feet with some weights in
2:03
anything to try and keep your feet
2:04
on the ground okay don't have your feet
2:07
too close to your bum otherwise you'll
2:08
find yourself just
2:10
really really struggling with this one
2:11
so stick your feet out quite far
2:13
or wedge them underneath the sofa you
2:15
will be absolutely fine just make sure
2:16
you breathe out and squeeze your stomach
2:18
at the top of the movement okay next up
2:20
russian twist we have
2:22
a couple of variants of this one you can
2:23
either stick your feet up in a v-sit
2:24
position like i've got here
2:26
or you can have them flat on the floor
2:27
uh like a regular sit-up
2:29
basically what i'm going to do is lean
2:31
back at around about a 45-degree angle
2:33
okay this is just going to keep the
2:35
tension in the core what i'll get you to
2:37
do is aim to bring the shoulders across
2:38
from side to side all right
2:40
see so many people just moving the arms
2:42
back and forwards that really doesn't
2:44
engage your cord that much
2:45
um bring your shoulders across from side
2:47
to side get those obliques
2:48
in this movement get them firing and
2:51
really try and stick at that 45 degree
2:52
angle
2:53
you will be fine okay next up we have a
2:56
plank there's a couple of things i'm
2:57
going to focus on
2:58
um on this movement so basically stick
3:01
your
3:02
fists straight out in front of you okay
3:05
i really find that when i do this
3:07
i've had my fingers locked together and
3:09
whatnot i find sticking my hands
3:11
directly in front has helped a lot uh
3:13
shoulder placement
3:14
everything seems a lot nicer okay so
3:17
focus on that
3:18
keep your shoulders above your elbows
3:20
and really tense your core
3:22
your bum and your quads okay it keeps
3:25
you in a nice straight line
3:26
throughout the plank if you're tensing
3:27
multiple things and not just focusing
3:29
um on trying to stick your bum up in the
3:32
air all right
3:34
really keep that core tight like you're
3:35
at the top of a crunch
3:37
make sure you control your breathing
3:39
hold that same position
3:40
throughout this okay last but not least
3:44
is a side toe tap what i'm going to do
3:47
on this one is come up like you're at
3:49
the top of a crunch
3:50
okay when you're in that position so
3:52
your shoulders and your upper back is
3:53
kind of off the floor
3:54
hold that position okay and then from
3:56
there you're going to slowly
3:58
key on slowly there nice and steady
4:00
we're going to basically come around
4:01
each side
4:02
squeeze the side of our stomach so our
4:04
oblique muscles
4:05
and try and touch around about our
4:07
ankles or our toes if you're extremely
4:09
flexible
4:09
um nice and steady really slow and
4:12
controlled but make sure you keep
4:14
that upper back off of the floor
4:20
right there you go so thank you very
4:22
much for watching participating however
4:25
you've consumed this video um i'll be
4:28
doing more of these workouts on here so
4:30
please um stay tuned hope you enjoyed it
4:33
i hope you learned something new if you
4:35
have any video suggestions please leave
4:36
them in the comment section below
4:38
give it a like if you enjoyed it or if
4:39
you learned something new
4:41
it's been a pleasure i'm alex beauty i
4:44
will catch you
4:44
around in another video shortly see you
4:47
later have a great day
5:02
[Music]
5:08
you
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