Learn how to tighten your core muscles and strengthen your whole body in the process
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Core-body strengtheners Chris Freytag: This next segment is all about the core-body. The core-body incorporates the entire mid section. We're going to work on sculpting your abs and stretching and strengthening your spine. We'll also incorporate a little balance to sculpture abs. Let's start with one of my favorite exercises called the half roll back. Go ahead and round your spine here like a seat curve, relax, from the nape of the neck to the low back round. Now we're going to roll half way back, nice, then pull forward, scoop out your abdominals. Let's take it up to speed, back for two, do it, back for two, roll up, nice. So you keep that seat curve in your spine, good. Back for two, now scoop out your abs, nice job. Round your spine, pull your belly into your low back. Excellent! All of these core exercises, think about pulling that belly in closer to your low back, good, one more, right here, roll it back and up, nice. Now this time roll all the way back down and we'll move into some basic crunches, taking one hand behind the head, other hand extended, heels lined up with the glutes, let's lift up for two. Here we go, up for two, nice. Now we have our hands positioned, to hold our head, protect our neck, nice. Up for two, good, one more at this pace, up for two. Now we're going to speed it up, breathe each time. Excellent! Pull that low belly in towards your low back. Think about a piece of thread threading your bellybutton all the way down to your spine. Breathe each time; give me two more, last one, relax, nice job. Take your extended hand out to the side, we'll move into oblique crunches, this time bringing your elbow up towards your opposite knee, go for it, right here. Up for two and down, we're wrapping our ribcage; just wrap it to the side, working your waist area. Always pull that bellybutton into your low back. Good, one more at this pace, way to go. Now let's take it up to tempo, go for it, lift, nice, wrap that ribcage, widdle your waist. Breathe each time, last four, three, two, nice and relax, we'll switch sides. Switch hands, opposite hand behind the head, other hand extended. We're going to get ready to lift up, for two, here we go, wrap your ribcage, up, two and down, nice. Lift, bellybutton pulls in towards the low back. Keep focused on that core-body, nice job. Lift up and one more at this pace, go for it, alright we're going to speed it up. Here we go and you lift, nice, breathe each time, good work. Alright, four more, go for it, four, three, two, last one, relax, good job. Both hands at your sides, pull up to a seated position.
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