Five minutes of ab flattening, tightening, ripping, toning, strengthening, and stretching with master fitness instructor Sean Vigue!
Read the full transcript »
I'm Sean Big and this is Monthly abs number two. Let’s begin. Tuck in your shirt. We’re going to go in down to the mat, bring your feet flat, tilt your pelvis up, imprint the spine, control and pursuit. Modify as needed, inhale, back, exhale up. If your neck is strong, take your fingers right to the abdominals a feel over. We’re going to give every abdominal muscle, flatten the abs, and straighten the abs getting the six-pack in a short amount of time. [Demonstration] Open the feet wider, press through the mat. Pulse it into the middle. [Demonstration] And crisscross reaching across a little patting to the opposite knee really working your side muscles, your oblique’s, working from your strong core. [Demonstration] Ripping, tearing and shredding the abdominals. [Demonstration] And reach one more time each side, slow it down. Reach and reach legs to table top position fingers opposite side of the head and just crunch, inhale, exhale. Squeeze at the legs, come back and then pull in tight. Take the arms out to the sides and crunch. You get straps, your pulling it with your hands. You're pulling them in using a rubber bottle. [Demonstration] Adding resistance, hold— [Demonstration] And hold, bring your head down. Arms to the sides or hands under the hips for a tailbone lift. Now, knees going to be bent always bend. You can bend them hard and get the legs lengthened. We’re going to exhale, lift up and then bring it down very controlled. [Demonstration] Be very easy with the tailbone. Use those deep abdominal muscles as you lift up and avoid death-threatening— [Demonstration] Oh that’s good. Deep, deep in the muscles— [Demonstration] Two more times, tow more times guys and last one lift it up. Hold it there, hold it there, come down, table top position, take the arms and the legs out and then squeeze in the center. Inhale, exhale holding tight— [Demonstration] You can lower the legs further if you want, keep the lower back as always into the mat. Use control, use precision or tuck the joint. You want to work your abs, you want to rip the abs, that’s out goal. Then in two more times. Inhale, exhale and last one hold it out here lower legs straight, draw in, extend the legs up, and drop the legs where I reached the arms in your right leg. We’re going to pulse 10 times slow— [Demonstration] Stay lifted, switch the legs. Bend the knees as needed and pulse to the left leg— [Demonstration] Both legs together, forward them away and reach forward and pulse 10 times. [Demonstration] Hold in your spine curl point tighter— [Demonstration] Squeeze the abs, barely in the spine and then take it into our favorite exercise crisscross. Left leg out, right leg in and twist back and forth. [Demonstration] The best ab exercise of then all, crisscross— [Demonstration] And take the legs up, we had scissors. As we go back and forth, and then reach across. [Demonstration] Just 15 more— [Demonstration] Last five, slow down— [Demonstration] Reach forward, curling into a tight little bowl, everything pulling in forehead to the knees— [Demonstration] Squeeze in, squeezing, let’s you boys crack and release. And that’s that. Monthly abs number two. We’ll see you next time with number three and number four and number five.