hey my Pretties, Yass! It's your favorite or soon to be favorite youtuber and for those of you aren't my Pretties you need to subscribe now.
Why? Because I help you shed fat to get your tummy flat! these are seven easy steps for you to follow and you must do them all.
How to lose stomach fat for teenagers fast in seven days are you ready? let's go! *PrettyKeli Theme Song* don't forget to hit that notification bell and subscribe to be notified as soon as my videos are released.
Take the quiz to decide which teen video I release next.
Step 1 get a tape measure, measure four fingers up from your belly button straight across the front, obviously right? Then I want you to measure straight across your belly button and then four fingers below your belly button.
Write down all of these measurements.
Did you like that give this video a thumbs up and let's move on because you're gonna love what I show you next! Step two suck it in, tuck it in, do it all again.
I like that! Suck it in, tuck it in, do it all again! Okay I'll explain exactly what I'm talking about are y'all ready? okay pick two times throughout the day when you travel short distances and one time throughout the day where you travel a relatively long distance to like medium distance.
Take slow, deep breaths in and out while you travel to your location.
Make sure that you're sucking your stomach in and you keep it in the entire time.
So I want you guys to actually try this.
So in a minute I'm going to ask you to pause the video you're going to walk to the kitchen and walk to the bathroom wherever you're at you're just going to walk a short distance suck in your stomach as tight as you possibly can breathe in deep through your nose and out through your mouth nice and slowly come back comment below and let me know how it felt.
Ready? Go! we're back we're going to get into the rest ladies which is so much better but first comment below and let me know, how did it feel well you sucked it in, tucked it in, and did it all again? and which three places are you going to do it on a daily basis? Now let's move on.
step 3 so you're going to want to get you a small belt or a ribbon and wrap it around your stomach comfortably.
you're going to wear this throughout the day.
Why? because it's going to let you know when you're full when it becomes uncomfortable stop eating this will prevent you from overeating because your stomach takes 20 minutes to let your brain known that is full.
So by doing this method you'll know almost instantly, you can stop much faster, and see incredible results.
now let's move on.
step 4 no sugar, no salt, no beef, no pork and water you can have water hot or cold, room temperature, whatever.
But I don't want you to have anything besides water.
No juice no nothing.
If you really want to add flavor to your water you can add mint leaves or you can add acv and that's it that's all I want you to make sure that you're drinking at least a gallon of water every single day, okay? Also, I want you to stop eating at 3 p.
or 7 p.
M the latest.
Let me explain because I got a lot of really ridiculous comments on this before if you're waking up like a lot of my pretties which y'all are soldiers I don't know how you do it but see you! If You're waking up at four in the morning 4:30 or 5 a.
M? Realistically, you can have five to six meals before you hit 3 p.
therefore you stop eating and have your last meal around that time.
See? It makes sense.
But if you're waking up at like ten, eleven o'clock no I don't expect you to stop eating at 3pm then you could push it to like seven you see what I'm saying? but I would rather you guys up start your day super early like four or five whatever you know whatever your regular time is and if it's realistic stop, cut off your time at 3pm.
Please! you're going to see amazing results when you cut off your time at 3pm or you know of it's more realistic for 4 etc, just at minimum stop before seven and make sure that your active about an hour to 2 after your last meal do not go straight to sleep or you're going to see horrible results.
Moving on, step 5.
High intensity interval training.
Yes ladies, I'm going to give you some cardio examples in the description below that will help you and I might even link you to some videos that will help you okay? but yes you definitely want to do this.
now, if y'all don't want to go through the whole video thing and ya'll just want something really easy to do that'll get you similar results? I got you! find you a relatively short hill.
Okay? I don't want you guys running for like a mile.
Find a hill and I want you to sprint up that hill as fast as you possibly can, okay? once you get to the top turn around and walk back down slowly it's like a turtle, yes! as low as you possibly can turn around and do it again.
you want to do this about five to ten times but listen to your body ladies.
it'll let you know when enough is enough you feel me? and I would prefer you guys did this every day of the seven days.
it's cardio, you're fine, you can keep doing it, okay? so yes if you don't want to try the exercises that i have in the description? you can simply do that and see great results.
Make sure you do my ab workout, daily! so you're going to want to do a 1-minute plank a one-minute ball pass and then a 30-second crunch with hold.
Repeat this entire thing five times do this every day you want to take it up another level do it morning and evening two times a day.
Ba bam and watch them results honey yassss! Okay, step 6 you're going to want to take a contrast shower or an ice bath at least once a day, please consult your doctor before you do this.
A lot of my ladies out there are already like athletes and you've taken ice baths before so this isn't foreign to you.
It'll help you recover a lot faster and it's gonna boost your metabolism ridiculously! Now, I will read up instructions on how to do this properly.
I'm not asking you to fill up a tub with cold water and just throw a bunch of ice in there and just jump, relax I want you to talk to your doctor first before you try this and if this is something that you ladies already do or you have the option to do because your athletes? Definitely take your coach up on it, talk to your doctor about it, make sure it's good and go for it! You'll see amazing results take a ice bath and if you don't want to do that that's too extreme for you ladies take a contrast shower remember start out hot like the normal temperature you guys would normally do and slowly go cold cold cold until you can't take it for like two minutes and then go back and forth like that.
You'll see amazing results.
Step 7 set an alarm ladies and sleep for eight hours not more and not less and remember the same thing applies on the weekend do not oversleep or you'll see the difference.
get rid of all distractions any little stupid alarms, any little stupid little brothers.
No I'm just kidding.
Get rid of all distractions.
Why because if you wake up throughout the night and it takes you 20 minutes to fall back to sleep? You're really not getting eight hours you feel me? So you'll probably be getting like six hours of quality rest so I want you guys to try to get rid of all distractions keep it as quiet as possible if you sleep better with noise keep a consistent noise playing whatever it takes? I want you guys to get a restful sleep all right? Then, don't forget to take your measurements again after seven days.
You want to take it up a notch? You could take before and after shots.
If you ladies want me to continue to continue this teen weight loss series, please share this video and give it a thumbs up I love you all so much don't forget to check out this video if you missed it and subscribe.
belly fat cutter drink here I am going to share an effective belly fat burning drink this Ayurvedic drink is 100% natural and helps you to reduce your weight quickly for this we need curry leaves cumin seeds turmeric pepper curry leaves curry leaves crushes fat and helps in maintaining a healthy body it also brings down cholesterol levels curry leaves eliminate excess fat and toxins from the body cumin seeds cumin seeds or Zira is an excellent weight loss remedy cumin is rich in fiber and it helps to make you feel full for a long period and also helps in digestion turmeric turmeric is another great Ayurvedic remedies for quick weight loss and an effective belly fat burner pepper pepper helps the turmeric to absorb into the body quickly now let us start the process take a pan add some water and allow it to boil for 5 minutes now add curry leaves some turmeric powder 1/2 tbsp of cumin seeds and some pepper you now take a glass and filter the water into it it is 100% natural oil Vedic drink it is very effective for extreme fat burning in the belly region this drink boost metabolism and helps in burning stubborn fat in the belly region thanks for watching this video like and subscribe for more videos.
POWERFUL FEMALE WEIGHT LOSS SYSTEM : http://bit.
Ly/2odv9AX If you are struggling to enter the jeans youbought last year, and the extra fat on the stomach makes even the simplest activitieshard, it is time to incorporate some changes in your lifestyle.
Despite being aesthetically unattractive,extra belly fat also raises the risk of numerous diseases and this endangers your wellbeing.
Exercises are the best way to combat thisissue, so find some time to start exercising regularly and lose the excess belly fat.
These are the 10 best exercises you can doto solve this problem: CrunchesCrunches are the exercises that burn belly fat the easiest so you should definitely includethem into the exercising routine.
Lie down flat, bend the knees and place thefeet on the ground.
Then, elevate the hands, and out them behindthe head or keep them crossed on the chest.
Inhale deeply and lift the higher torso forward,and hen exhale.
Inhale when returning to the initial position,and repeat.
Makes sure you do 2-3 sets of crunches daily.
Reverse CrunchesCrunches can be of various variations, and these ones are highly effective for the lowerabdominal fat, especially for women.
You should tilt the legs behind simultaneouslywith the shoulders.
JoggingStudies have shown that jogging helps t break down the extra belly fat, and is even moreeffective than weightlifting.
Twirl CrunchesThese crunches are an intense tummy workout, and you should do at least 2-3 sets of themdaily.
PlanksPlanks are extremely beneficial exercises which target the belly, hip and lower back.
You should keep the body on the elbows andthe feet, with the head towards the floor.
The neck should be aligned with the spine,and you should look forward.
Hold thus for half a minute.
You can also try moving to and fro for abouthalf a minute.
Medial side crunchThis is almost the same as the twist ab crunch routine, but it targets the muscles on thesides of the stomach.
You should perform 2-3 sets of 10 side crunchesdaily.
BicycleIf you do not have a bicycle, you can still enjoy its benefits.
You should rest on the floor or a mat, andplace the hands behind your head or by your side.
Raise the legs off the ground and bend themat the knees.
Bring the right leg near the chest, and bringthe left one near the body.
Then, bend the knees and imitate the movementsyou do while cycling.
WalkingCardio is definitely one of the best ways to burn fat and become fit.
You will significantly transform your bodyif you consume healthy foods, and walk at a good steady rate for about 30-45 minutes4-5 days a week.
It is also a good choice if you are just beginningto exercise.
WorkingWorking around the house or in the garden is a good way to change the exercise routine,you will lose belly fat, burn calories, and keep your heart rate up.
Up and down Leg MeltdownYou should lie on the mat, raise the legs and hips towards the ceiling, and place oneknee over the other.
Inhale deeply and elevate the upper body towardsthe pelvis.
Repeat this 12-16 times, in two or three setsdaily.
Weight Loss Magazine.
11 minute workout to lose weight fast, Burn fat and tone your Body |Exercises to lose weight at home
The 11 Minute Workout is the best workout to lose weight fast.
This high-intensity 11 minute are sufficient for: – Burning fat more quickly – Maximizing caloric consumption – Training the muscles of the whole body, – Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.
okay you're going to like pop on your back squeeze the back into the ground and we're going to do really slow bicycles okay really slow we're just going to slightly lift your chest up the ground okay so 45 seconds on the clock three two one let's go so just squeezing if you want to if your neck hurts then you can just rest your head into your arm okay we're not twisting the body here were keeping it nice and smooth keeping ourselves nice and square so the good job guys just the lever moves this is number one you really want to work to get that six-pack you're going to have to go all the way through this workout no rest if you need to modify anything i'm going to give you a few different options so if you need to have a break here you can just relax your head down but for those of you we're going to keep pushing it that's it Joe bring those shoulders a little bit higher off the ground bring those legs a little bit lower to the ground okay five four three two one okay to your visa and we're just going to hold him for 25 seconds let's go so chest down when you have your head slightly up we use those apps in we're just type work those shoulders down I'm not I can feel like your legs are tingling to mighty shaking this is good though guys we really want to grab those ab muscles now if you can try and take a little bit further but you can't even extend those legs up just coming up to here is absolutely fine if you just want to keep trying five seconds here then coming back up again squeeze those ABS in are you trembling come on guys we're going to do this work into walls that six-pack breathe in and out come on just for a few more seconds to what okay come down here you have your knees bent arms are going to be over your head we're going to lose the momentum of your arms to come up twist one and then slowly back down stay with me on this place 45 seconds three two one let's go so I'm up come down over your head up twist and with your job guys now just listen to me twist twist and back down nice and slowly you job everyone come on keep the goat is just for you my friends and down you go you can bring those arms up twist a little bit turn around before and back down how are you feeling guys just remember I also going to look so awesome stick with this program make sure you're eating healthy and you're going to get incredible results we're with you the whole time let's do one more put all the way up twist and twist okay take out onto your front we're going to go come into a plank position so your elbows will it be directly underneath your shoulders we're going to come up onto your toes now the modified one is you're going to come onto your knees ok the next step you're going to come up here and then the third step we're going to rock forwards and backwards for 45 seconds let's go if you want to come up here stop I always think start with the hardest one first and then if you fall down no problem as long as you've given it a go and then you just be able to work yourself up to coming and hold it into a plank and then holding it Oh for a minute running it for two minutes and then being able to rock backwards in Port and this is just really going to help isolate those apps and really start to that that's it make sure that that tummy button is pull in towards the spine you going keep those legs nice and tight glutes pulled in and smile come on guys give me a smile don't ever take yourself too seriously when you're exercising three two one okay switching back over make sure you have got a nice map to actually lie on because we won't protect our spine so you're going to come down to the ground arms either out to the side or by here and you're just going to come up and you're going to be a heels flat to the ceiling or to the skies are you going to push up so really working those lower abs 45 seconds are you ready three two one let's go you really are just using the lower plant you're at your legs shouldn't move too much and really try and keep your feet flat good job that's it really try and push your shoulders into the ground keep your head nice and relaxed it's really sometimes if we have to kind of try and bring my head up really important just to let it relax to try and push that Vulcan a little bit higher off the ground oh we're so nearly there guys you almost halfway through its squeeze breathing in and out good job everyone 50 three two one ok we're going to hold our legs here we're going to bring it down as low as you can and then in extend back up again now if you can't get your legs any further than here until your back comes up that's kind oak roblem you go to hear you pull your legs in and you start again it's soon as this happens ok you know you've gone to buck so 45 seconds let's go you might want to put your arms out here for more support so come down as low as you can bring on these in and extend oh really starting to fill those ABS turn if you can feel it burning make sure your hashtag I feel the burn Rebecca and you guys are awesome you guys suck really a workout pictures so if you have any pictures please post them on our Facebook and Instagram page you can find out Rebecca Louise fitness I love seeing and they're so brilliant fantastic work guys come on it's Cupid going you want that six-pack you've got to work for it we're gonna do with you the whole way let's keep going for another 5 4 3 2 1 go I give me one more bring it down and squeeze ok we're going to come back to our decent we're gonna extend one leg out at a time so coming up here got one leg we're just going to swap it's okay nice and simple 45 seconds we are getting through our 11 boom so let's keep it going extending one hour and in the modified version is you're going to touch one foot on the ground and then you're going to change over so if you need to start with our modified version no problem just keep pushing legs out a little bit further keep them nice and straight drop your shoulders down and breathe are you really that are you keeping hydrated so so important don't try to lift those legs up if you can't drop those shoulders a little bit further back really feel the worm in your abs I can feel my six-pack going on you're gonna feel it two days give me 50 three two one okay come all the way back to lined up and now you have to burn it but I want to keep you going clear you get the lights are going to be up in the air we're gonna do 45 seconds going round to the right okay so clockwise so you need to have your hands here or out to the side try and keep your legs nice and straight if you want more of a challenge but that's no problem if you need your legs straight up in the air now this is a just a tiny little motion to just try and keep making little circles with your feet you guys are doing so incredible don't give up now this is not the time to give up you've got to keep pushing yourself until you get to the end of the workout even if you just do in five seconds of this at a time and then you need to have a break no problem whoo you're being your legs trembling you could be a burden you got this guy so keep going and guess what we are going to go to the left in three two wow that's it take a little circles round to the left the modified version you can bend your knees slightly that's going to help you little bit more but if you can the harder you want to make it the straight to your legs need to be okay gotcha just put your hand on your stomach and you really start to feel those muscles working how motivating is that we can really start to feel and look at those ABS you guys are so incredible let's just keep it going we've got to push it all the way through this workout oh I'm loving it it feels so good you've exercised you give so much adrenaline it's so worth it that's it let's keep it going just a few more exercises to go by four three two one ok last two exercise is yes 45 seconds each and then we are complete it so hands behind here I just wanted to bring your shoulders off the ground and all the way back down so it's kind of like a basic crunch by just really wanting to pull a little bit higher up 45 seconds let's go anybody like this and whatever exercise left you are so nearly there do not give up just try bring the shoulders a little bit higher off the ground each time making sure that you're using your ab muscles and not your head so don't rub your head too hard ok so you don't need to you can just put your hand by or by your head if your neck is hurting you can put some of the weight of your head in your hands that's really isolate those muscles squeeze in push your back into the ground and lift up those shoulders guys I'm so proud of you keep it going three two one last exercise we're going to go across and touch the opposite elbow to the opposite leg now this is our last 45 seconds so this has to be the best 45 seconds of the whole workout you promised me ok grilling so let's go 3 2 1 that's it just really try and touch that elbow do you need if you can't just get it as near as you can this is going to be our modified version even if you are doing a modified version he's going to stick with it eventually you're going to be able to do the full version and it's gonna feel so good we've got that can you feel the burn yes I love it good job guys come on just a couple of seconds left never finish until I've said the last five four three two one breathe in five four three two one and release those arms and come to standing message.
In this video, I am going to share with you11 simple lifestyle changes that will help you reduce your belly fat in just 1 week.
Now, this is my friend Priyanka Saxena.
She used to look like this.
Then, within a span of few months, she haslost 23 kg.
And let me tell you she has not done anythingextraordinary.
All she has done is applied these 11 thingsto her life which we are going to discuss right now.
First is, practice drinking 3-4 litres ofwater everyday.
Now I can not stress enough how importantit is to stay hydrated when you are looking to reduce your belly fat.
Water flushes out toxins, improves your bowelmovements and keeps your metabolism up.
Best time to drink water is early in the morningempty stomach.
Make sure you make use of that time and drink3-4 glasses of water in the morning.
One thing I want to request you is that pleasedon’t drink water along with your meals or just before or after meals.
This hinders with the digestion process andit is the last thing that you would need.
Second is eat raw vegetables.
Now carrots, cucumbers, beetroots, cabbage,capsicum, onion, tomato, these are the things that you can easily eat raw.
Just sprinkle lemon juice on it and they areready to go.
Make sure you eat at least one serving ofraw vegetables everyday.
These are rich in antioxidants, fibres, vitamins,minerals which are very essential to cut the lower belly fat.
Third is eat one handful of nuts.
Almonds, cashews, peanuts, walnuts, theseare great sources of healthy fat.
Always remember that good fat cuts bad fat.
So you have to eat one handful of these nutseveryday.
Now, it is totally upto you if you want tohave these in one serving or two servings.
As far as almonds are concerned, you can soakthem but please don’t remove the skin.
It is rich in Vitamin E.
Next is switch tolow fat dairy.
Now dairy products are loaded with saturatedfat.
And saturated fat is one thing which you wantto avoid if you are looking to cut fat from your body.
So make sure you buy low fat versions of milk,curd, paneer and other dairy products.
As far as milk is concerned, toned, doubletoned and skimmed milk are very easily available in the market.
Now, you can use this low fat milk to makepaneer and curd at home.
Next is avoid junk food.
Please remember that sugar and salt are yourbiggest enemies.
And whatever you eat outside is either loadedwith salt or is loaded with sugar.
Where sugar is nothing but empty calories.
Salt, on the other hand, holds water in yourbody and makes you gain weight.
So, if you are looking for fast results, youhave to cut down that junk food out of your diet.
Even at home, minimise the use of sugar andsalt.
Next is start using cooking sprays.
Now, zero calorie cooking sprays is very easilyavailable in the market these days.
Since long we have been using too much oilfor cooking.
When oil burns, it gets converted to bad fat.
And all we are intaking is bad calories.
So using a cooking spray will reduce yourdaily oil intake significantly.
The whole idea is to use as less oil for cookingas possible.
Also instead of using refined oils, startusing better oils like olive oil, coconut oil, flaxseed oil, mustard oil.
Next is sleep.
Now, it has been scientifically proved thatsleeping well keeps your food cravings low and helps you in weight loss.
So make sure you have a sound sleep of 7-8hours every night.
Next is you have to cut down carbohydrates.
Indian eating style is full of carbohydrates.
Now, we have been used to eating 4 chapatisper serving, big bowl of rice, bread, potatoes.
Now, these are very high in carbohydrates,Our body does not utilise all these carbohydrates and all the excess carbohydrates gets storedas fat.
Do you know that for one gram of carbohdydratethat you eat, your body holds 3 grams of water.
If you are serious about fat loss, you haveto cut down on your daily carbohdydrate intake.
Now, have you ever noticed that your bodyfeels full for a longer period of time when you eat roti that when you eat rice.
Well, this is because, we have been used toeating whole wheat roti and white rice.
Where whole wheat roti is a whole grain, acomplex carbohydrate.
On the other white rice is a simple carbohdydratewhich is nothing but the refined version of brown rice.
So make sure you switch to complex carbohydrateslike whole wheat, brown rice, oats and other whole grains.
Complex carbohydrates are high in nutritionand fibre.
They slowly release the energy and keep youfull for a longer period of time.
Next is increase your protein intake.
Now unfortunately in Indian lifestyle, proteinis missing.
Protein is an essential macronutrient forthe body which is responsible for the daily repair of the body, skin and hair health.
Do you know that eating protein reduces yourfood cravings by about 60 percent.
This is because protein naturally has a complexstructure.
So when we eat protein our body finds it alittle difficult to break it down.
As a result, our tummy feels full.
Try eating egg whites in the morning and youwill find that your body feels full for a longer period of time.
And why just egg whites, chicken breast, fish,paneer, lentils, soybeans, soya chunks, pulses, these are all great sources of protein andshould be in your diet on a daily basis.
So next time when you have a meal, make sureit is low in carbohydrates and high in protein.
My last point is workout.
Now, even if you apply these first 10 tips,you are bound to lose fat from your body.
But to make the process faster, it is alwaysbetter to workout.
Now, to get the best possible result, yourworkout should be a combination of resistance training and cardio training.
It is ok if you do not want to join a gymfor resistance training.
You can do body weight training like pushups, pull ups and there are whole lot of body weight exercises that you can do at home.
I had made workout at home series withoutequipment, you can check it out.
Now even girls should do weight training asit is very effective for weight loss.
Please don’t worry that you will get bulkymuscles.
This won’t happen because your body doesnot have that much of testosterone to make you bulky.
So friends, apply these 11 tips.
And if you do that, I assure that in 7 daysyou will see a visible reduction in not only your belly fat but also overall body fat.
In case you are feeling doubtful of the factthat how to incorporate these 11 things in your diet, please checkout this video.
As a bonus, I have also added a fat cutterdrink in it.
So make sure you check it out, it will makethings simpler for you.
So friends, that’s all for this video.
I hope you found this video helpful.
Well, if you did, please do give it a thumbsup.
And also, please do remember to subscribeto my channel.
My name is Vivek, I thank you so much forwatching.
hey everyone welcome back so today's workout is going to be a very intense cardio ass workout it's basically a combination of apps work out and hit cardio so yeah all in one you're going to be burning those fats and getting that really nice apps it's going to be quite intense but don't give up guys just keep trying you're going to get stronger and stronger and you're gonna see the results like really soon so yeah that's about it and let's get started so guys today we have 16 exercises 45 seconds each with 15 seconds break you can start with 40 seconds or even 30 seconds if you're new to working out as always it is recommended to warm up before any exercises so you can do jumping jacks like Jo or anything really first exercise we'll have here is high knee bring your knee up as high as you can and do it as fast as you can let's put in [Music] this is a great whole body exercise to get your heart rate up and also really great for your abs especially the lower abs so guys if you can't complete 45 seconds you can start off with 40 seconds first take 20 seconds break 45 seconds can be a bit long so you can take a few seconds break in between if you need to it's totally okay just rest up and continue you would get easier and easier I promise [Music] the second exercise we have today is bicycle crunch bring your knee in and touch it with the opposite elbow remember to keep your core tight T anyway guys it was actually my first time doing this routine this video and soon you'll see that I was struggling too it was also my first heat and abs workout since I got back from Italy so I was definitely nice Fitness before but I push through it so yeh and let me tell you guys this routine makes me sweat like crazy probably not as much as most people because I just don't sweat much but just after a few times doing this I feel so much stronger and better and my abs is definitely showing up more so try it out and let me know what you think next is burpees this is a great whole body exercise start in the squat position and jump back with full feet then jump back into a squat position again and jump up if you want it to be more challenging you can add a push up to keep pushing guys you can do this hell yourself you can and you can do it let's push it guys I tried to fight song please don't we can do together if we just try and as long as we that you've never [Music] next up we have Big Crunch this is basically a crunch without your back laying on the ground you can rest your hands next to your hips or once you're stronger you can even lift your hands off the ground so you're solely using your abs and legs muscles to do this movement [Music] [Music] is our kingdom [Music] next is gem squad this is a great whole body exercise try to squat as low as you can then jump up as high as you can you will be using your linked muscles and also your core muscles so light muscles are the biggest muscle group in your body so working these big muscle groups will also help you burn more calories at rest if you're looking at this video you're probably looking to burn some calories so that's the reason why I split today's workout into half whole body workout and half abs workout so this will allow you to burn much more and burn those fats away yeah [Music] [Applause] [Music] next we have flank with hip twist this is probably one of my favorite plank exercise it works on my obliques and planking in general is really great for your core muscles [Music] next we have another variation of hiney this works on your leg muscles and also on the core I do a little crunch with my abs when I lift my leg up so that I feel it more on my abs you can also choose to do a normal high knee or mountain climbers those are really great too [Music] now we have cross body climbers bring one leg in at a time with your knee almost touching the opposite elbow as close as you can since we have been doing quite a bit of cardio moves with the squats and all that I reckon it is a lot better to do this more controlled so you can focus more on your core muscles [Music] next up is power jacks this is basically a jumping jack with a sumo squat so start with a sumo squat as slow as you can with your arms next to your legs then jump up like a jumping jack do an explosive jump not a lazy jump you want to work your muscles and burn more I am so sorry for doing this to you guys but no pain no gain guys if you want the apps you gotta work hard work [Music] now we have single leg AB hops bring one leg up with the knee bends and hop for three times before swapping to the next side [Music] [Music] next up we have violence that in a push-up position then bring one leg to the side of your hand Lewis buses can also tired by now but keep pushing guys we can do this together and also if you're not too flexible like me and then you might find it difficult to bring your feet next to your hand so just bring it as closer head so to the side of the body [Music] next we have behold face pop your upper body and your lower body off the ground try to keep your back as straight as possible doing this keeping your legs as straight as possible also makes this exercise so much more difficult I was really struggling at this point I kept my knee bent a little to bring it straight is harder but it also works on your quads more so if your quads a bit sore then bend your knee a little and also remember to keep your back straight as possible we are already talking this in so good job guys so if you need to take a few seconds break doing this take it rest stop and continue [Music] next we have reverse lunge step 1 lay back at a time make sure your front knee doesn't pass it is so simple at this point lunge seems like the best exercise ever it works on your Courtin legs but it is not super intense of course you can make it more intense by doing jumping lunges and that will definitely bring your hurry up even more [Music] next we have low plank pop sat in the low plank position and hop left and right with your feet [Music] [Music] [Music] [Music] this is our second last exercise jumping jacks we are almost there keep going guys [Music] [Applause] [Music] [Applause] [Music] I tried the song side please don't we can do came together if we just try [Music] now finally we're finishing it off with a plank keep your back as straight as possible don't stick your butt out because you won't feel it as much on your abs and make sure you squeeze your abs keep going guys we are almost done [Music] [Music] and that's it Congrats for finishing this workout now keep yourself hydrated and it clean to get nice abs please give this video a thumbs up if you liked it and subscribe if you want more fitness videos yeah thanks for watching and I'll see you guys soon.