hi I’m Veronica watchmojo.com and today
we’re learning what to do what to avoid
so that you can get that flat stomach we
all want so is it possible for everyone
to have a flat stomach I think so I
think everyone can get a flat stomach
it’s gonna take time hard work if you’ve
taken ten years to to put on the weight
it’s gonna take more than two weeks to
take it off is the secret to chiseled
abs just sit-ups and crunches know
you’re gonna have to do a variety of
exercises lots of different directions
side bending flexion from lower from
upper rotation and twisting as well diet
is going to be very important so now
you’re gonna take me through an ab
workout right yeah let’s go show you up
at some advanced moves for you ok ok so
we’ll try and do a little around the
world exercise max has a heavier ball
and Veronica with a lighter one and it’s
just good little warmup for your abs so
we’ll start from one hip we’re gonna go
around up overhead and to the other hip
and then back return and that’s one
repetition will try and do 12 of these
ok so we’ve got two versions hear of a
combination move we’re gonna do the
harder version is a deadlift and then
roll out and bring the bar back and the
easier version is going to be from the
knees rolling out and bring the bar back
so it makes us the deadlift the back is
bracing the abs are bracing and then as
he rolls out here the abs are going to
be working very hard to bring this bar
back and then lift again mariah is gonna
grab the bar and roll out into a length
in position where the abs are long and
then use the app to contract and bring
the bar back good we’ll do 12
repetitions of this one
okay so we’re going to work the lower
abs now so be under the bar lifting a
bar in the air holding it up trying to
touch your feet to the side of the squat
rack then the other side of the squat
rack okay bend down try not to bang the
bar here or here you’re going to try to
keep the bar very steady bring the feet
all the way down and touch the squat
rack over there all the way down now the
very low position can be hard on the
back so if it is when you bring your
feet up touch the side bend your knees
when you come down it’ll be a little bit
easier on the back to make it easier we
can lighten the load all right now try
to touch your feet up here little feet
together that’s it and the knees bent
come down and feed up there it’s good
better keep that bar steady try to touch
the floor and fetch this far okay so
we’re gonna do a little combination move
where max is gonna be working his abs
bringing his legs over Veronica
Veronica’s gonna be working her back
with the bent over row
so an easier version of the legs over a
person is just going to be a knee tuck
here on this side try not to swing
that’s it good okay we’re going to do
some crunches on the BOSU using a
resistance band max is going to hold the
handles here I’m gonna anchor the band
will have him do a few crunches sitting
just a little bit front of center on the
BOSU and then once he’s done his 20
repetitions we’re gonna ask them to hold
halfway up and I’ll put some resistance
in a few different directions here he’s
trying to keep his feet down while I
pull in different directions okay so
we’ve got a little bit of a lighter
resistance band here for Veronica and
we’ll do the same routine 20 sit ups and
then try to hold for a few holes in
different directions
okay so max is gonna put his hands down
he’s going to try to bring his legs up
to one side and then across to the other
side you can good control trying to work
the abs hard here okay Veronica is going
to show us an easier version or going to
try to tuck her knees to one side and
then the other side sit try to keep the
abs tight and nice and high here good
making sure to always keep your feet
together okay so for our more advanced
version you can go right up on to one
hand so trying to bring the feet
together onto one hand onto the other
hand
we’re learning what to do what to avoid
so that you can get that flat stomach we
all want so is it possible for everyone
to have a flat stomach I think so I
think everyone can get a flat stomach
it’s gonna take time hard work if you’ve
taken ten years to to put on the weight
it’s gonna take more than two weeks to
take it off is the secret to chiseled
abs just sit-ups and crunches know
you’re gonna have to do a variety of
exercises lots of different directions
side bending flexion from lower from
upper rotation and twisting as well diet
is going to be very important so now
you’re gonna take me through an ab
workout right yeah let’s go show you up
at some advanced moves for you ok ok so
we’ll try and do a little around the
world exercise max has a heavier ball
and Veronica with a lighter one and it’s
just good little warmup for your abs so
we’ll start from one hip we’re gonna go
around up overhead and to the other hip
and then back return and that’s one
repetition will try and do 12 of these
ok so we’ve got two versions hear of a
combination move we’re gonna do the
harder version is a deadlift and then
roll out and bring the bar back and the
easier version is going to be from the
knees rolling out and bring the bar back
so it makes us the deadlift the back is
bracing the abs are bracing and then as
he rolls out here the abs are going to
be working very hard to bring this bar
back and then lift again mariah is gonna
grab the bar and roll out into a length
in position where the abs are long and
then use the app to contract and bring
the bar back good we’ll do 12
repetitions of this one
okay so we’re going to work the lower
abs now so be under the bar lifting a
bar in the air holding it up trying to
touch your feet to the side of the squat
rack then the other side of the squat
rack okay bend down try not to bang the
bar here or here you’re going to try to
keep the bar very steady bring the feet
all the way down and touch the squat
rack over there all the way down now the
very low position can be hard on the
back so if it is when you bring your
feet up touch the side bend your knees
when you come down it’ll be a little bit
easier on the back to make it easier we
can lighten the load all right now try
to touch your feet up here little feet
together that’s it and the knees bent
come down and feed up there it’s good
better keep that bar steady try to touch
the floor and fetch this far okay so
we’re gonna do a little combination move
where max is gonna be working his abs
bringing his legs over Veronica
Veronica’s gonna be working her back
with the bent over row
so an easier version of the legs over a
person is just going to be a knee tuck
here on this side try not to swing
that’s it good okay we’re going to do
some crunches on the BOSU using a
resistance band max is going to hold the
handles here I’m gonna anchor the band
will have him do a few crunches sitting
just a little bit front of center on the
BOSU and then once he’s done his 20
repetitions we’re gonna ask them to hold
halfway up and I’ll put some resistance
in a few different directions here he’s
trying to keep his feet down while I
pull in different directions okay so
we’ve got a little bit of a lighter
resistance band here for Veronica and
we’ll do the same routine 20 sit ups and
then try to hold for a few holes in
different directions
okay so max is gonna put his hands down
he’s going to try to bring his legs up
to one side and then across to the other
side you can good control trying to work
the abs hard here okay Veronica is going
to show us an easier version or going to
try to tuck her knees to one side and
then the other side sit try to keep the
abs tight and nice and high here good
making sure to always keep your feet
together okay so for our more advanced
version you can go right up on to one
hand so trying to bring the feet
together onto one hand onto the other
hand
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