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hello and welcome back to a new video in
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this one i'm going to be taking it back
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to basics we're doing a core
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or abs workout if you want to call it um
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i'm going to take you through some
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teaching points some tips and tricks
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in which i teach clients to help them
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feel it in their stomach
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a lot more okay so many times people
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come to me like i feel like my lower
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back when i'm doing sit-ups or i feel
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like my shoulders too much when i'm
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i'm going to take you through the
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movements explain how to perform them
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um and what to look for and how it
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should feel when you're doing them
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okay take it all the way back to basics
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and there's five exercises in total
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don't worry if you can't perform the
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main exercise on the screen
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i'm going to give you an alternative in
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one of these corners somewhere
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okay let's have a great workout
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hopefully you can take some of these
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chin points and put them into your
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okay or even if you want to just take
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this routine uh you're more than welcome
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let's have a great workout i'll see you
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on the other side for the exercises
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let's go all right then so first up we
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what i'm going to do is really try and
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focus on rolling through the spine okay
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up all the way straight and you're not
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landing flat on your back you're kind of
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through the spine so the first part to
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come off the floor is your upper back
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then the middle then the lower back make
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sure you are breathing
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out on the way up through this movement
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okay then breathing back in
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on the way back down control it on the
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way down like i said before make sure
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you're not just slapping the floor with
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roll all the way down breathe in breathe
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out on the way back up
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okay the alternative for this one is to
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wedge your feet underneath the sofa
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or place like a backpack with some
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weights in on your feet it'll help you
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uh perform this exercise a lot easier
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okay next up we have crunches this one
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you're going to come about halfway
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through a regular sit-up
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as you come up make sure you breathe out
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very similar and rolling
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your back or your spine up through the
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movement makes you breathe out at the
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top of the movement on this one and
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really try and squeeze
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your stomach okay slowly roll down back
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again alternative wise you can wedge
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your feet underneath the sofa you can
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on your feet with some weights in
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anything to try and keep your feet
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on the ground okay don't have your feet
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too close to your bum otherwise you'll
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really really struggling with this one
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so stick your feet out quite far
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or wedge them underneath the sofa you
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will be absolutely fine just make sure
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you breathe out and squeeze your stomach
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at the top of the movement okay next up
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russian twist we have
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a couple of variants of this one you can
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either stick your feet up in a v-sit
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position like i've got here
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or you can have them flat on the floor
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uh like a regular sit-up
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basically what i'm going to do is lean
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back at around about a 45-degree angle
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okay this is just going to keep the
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tension in the core what i'll get you to
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do is aim to bring the shoulders across
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from side to side all right
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see so many people just moving the arms
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back and forwards that really doesn't
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engage your cord that much
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um bring your shoulders across from side
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to side get those obliques
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in this movement get them firing and
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really try and stick at that 45 degree
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you will be fine okay next up we have a
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plank there's a couple of things i'm
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um on this movement so basically stick
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fists straight out in front of you okay
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i really find that when i do this
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i've had my fingers locked together and
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whatnot i find sticking my hands
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directly in front has helped a lot uh
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everything seems a lot nicer okay so
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keep your shoulders above your elbows
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and really tense your core
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your bum and your quads okay it keeps
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you in a nice straight line
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throughout the plank if you're tensing
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multiple things and not just focusing
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um on trying to stick your bum up in the
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really keep that core tight like you're
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at the top of a crunch
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make sure you control your breathing
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hold that same position
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throughout this okay last but not least
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is a side toe tap what i'm going to do
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on this one is come up like you're at
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okay when you're in that position so
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your shoulders and your upper back is
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kind of off the floor
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hold that position okay and then from
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there you're going to slowly
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key on slowly there nice and steady
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we're going to basically come around
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squeeze the side of our stomach so our
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and try and touch around about our
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ankles or our toes if you're extremely
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um nice and steady really slow and
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controlled but make sure you keep
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that upper back off of the floor
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right there you go so thank you very
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much for watching participating however
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you've consumed this video um i'll be
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doing more of these workouts on here so
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please um stay tuned hope you enjoyed it
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i hope you learned something new if you
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have any video suggestions please leave
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them in the comment section below
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give it a like if you enjoyed it or if
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you learned something new
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it's been a pleasure i'm alex beauty i
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around in another video shortly see you
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later have a great day
