Try these simple exercises for toned arms
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Abs & lower back Chris Freytag: In this segment we will target your abs and low back. To get started let's make sure we can find that low abdominal muscle called the Transverse Abdominis. This muscle is located just below your bellybutton and wraps around your body like a natural weight-belt. When you pull it in, it tightens, tones, and flattens those abs and protects your low back from injury. Let's get started grabbing one weight, follow Austin for the beginner modification without the weight and let's roll it all the way down to the mat for weighted curls. Let's get ready to come up for two and roll down, here we go, come up, two and roll down, beautiful. Roll through that spine, press and back down, good! Breathe, exhale on the way up, inhale down, press it up, scoop those abs out, two more, here we go, breathing, one more, excellent job, stay right here. Go ahead, drop the knees to the side, feet together, into butterfly position and place that weight between the legs, bring the head, neck and shoulders up off the mat and let's go ahead and crunch through. Press, good, press, now pull those low abs in, press, breathe each time, good work. Four more, three, two, nice job, last one and relax. Bring the knees together, put the weight down and relax your hands to your sides. Feet coming to the air for reverse curls, knees are slightly soft, get ready to roll up for two; here we go, roll up, two and down, good. Now scoop those abs out, nice. We're avoiding any momentum nice and slow and controlled, good, three more and two more, really breathe, last one, good and bring those feet to the floor. Pull yourself up to a seated position for rolling like a ball. Now this is great for the back, round your spine, go ahead and balance on your sit bones and take those feet up off the mat. Beginners can keep their feet on the mat throughout the exercise for balance. Ready, get ready to round back for two and up, here we go, roll back, two, come up and balance, roll back and balance, beautiful. Roll it back, two more times, scoop those abs out, roll back and balance, nice, last one, good work. Put those feet down.

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