I'm going to show you guys some ab
exercises that are very simple to do and
you can do these very easily at home
don't need any equipment what you want
to do is you want to lay down you want
to put your hands underneath your glutes
okay and you can do them with your head
down but I like to do them with a crunch
up because it gives you a little more
difficulty in the exercise all you're
gonna do is you're gonna lift your feet
up about six inches off the floor you're
gonna start your stopwatch and you're
gonna start doing flutter kicks like
this this is easy if you're a swimmer I
guess but what you want to do especially
if you haven't ever done these before is
you want to start on maybe 15 second
increments for me I do 30 to 45 seconds
at a time so these are called flutter
kicks then what we're gonna do is leg
lifts so you go right into it there's no
break if you need a break you can't take
a break but I don't like to take a break
so you're still crunching up you're
doing little teeny leg lifts okay then
the next exercise or scissors just cross
one leg over the other again you're only
about six inches off the ground you
don't want to go too high because then
you're not engaging your abs you want to
keep your feet down about six inches off
the ground so now you're doing scissor
kicks then we have the sways from side
to side this still works your lower abs
but also gets a little bit of your
obliques and the other one like to do a
circles you do one circle to the right
and one circle to the left and just keep
doing these again I do these in like 30
second increments but if you're just
starting out just try 15 seconds and
last one are these circles where you put
your feet in and then you circle out and
then circle in and then circle out so
that's a great way to work your lower
abs and being a woman and being 50 years
old I really like to work the lower part
of my obliques
the next exercise I'm gonna do is called
a plank and they're very simple in the
sense that again you don't need exercise
equipment all you gonna do is you're
gonna get on your elbows and make sure
your toes are facing the ground you want
your feet about hip width apart now all
you're gonna do is make sure your hands
are facing each other just lift your
body up you want to make sure that that
you have a nice flat position with just
a little bit of lift in your pelvic area
if you've never done this before start
off with not a lot of time then work
your way up I do these for about two
minutes so one way to make it a little
challenging is to do rocking back and
forth on your toes just make sure you
always finish back where your shoulders
underneath your elbows like that then
you can also do a little tucks and just
tuck and maybe do 20 taps like that and
that'll put more resistance on your abs
okay one other thing I like to do of
course you said I'm not stopping me you
guys can take some breaks I could do hip
rolls on the plank so all you're doing
is rolling one hip and coming around and
rolling the other hip you try to touch
the ground
this will really really get you those
six-pack abs because you're working your
obliques and the last exercise I like to
do it's still called a plank as a side
plank just lift yourself up and I'm
gonna put my leg over here cuz my right
knee is bad you want to make sure that
you're not to fall over it's you far
forward or you'll fall down and you can
stay like this which is a very difficult
exercise but if you really want to make
it more of a challenge for your obliques
and you do dips so just so your hip just
grazes the ground and then back up again
so just dip and up you can do a number
of them like maybe 10 or I like doing
for 45 seconds on each side maybe three
times and there are some added exercises
for you that are very easy to do at home
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