Learn how to perform abdominal exercises with fitness instructor Vionna Jones.
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Vionna Jones: Hi! I am Vionna Jones with Fit in DC and I'm showing you how to have fabulous abs. Now I am going to show you three bonus exercises for those of you that are a little bit more advanced or want to take your abdominal workouts to the next level. The first exercise that I am going to show you is a pushup with a side plank. So to start this all you need is a mat. You are going to start in your pushup position. So let's have nice wide arms here, wider than your shoulders and extend one leg back and then the other, but make sure that you have a nice flat back here to start and that your hips are even with your shoulders. So to keep your back flat, you want to look a little bit ahead of the edge of your mat. Don't look straight down, look ahead. Then you do your pushup, just a regular pushup. Then you're going to turn, pivot your feet, line up the shoulders, line up the wrists, lift the hips, body is nice and even. Hold it for just one second, come back down, pushup again flip to the other side. If you are able to balance with your feet stacked, you can do that. Otherwise, you can stagger your feet. Pushup and side plank. Our next bonus exercise is called burpies. Now the great thing about burpies is that it works pretty much every muscle in your body. It's a good one to include in your overall workout because it actually is very good for getting your heart rate up and good for your cardiovascular system as well as working your abs. So this is going to work the transverse abdominis muscles, the inner core muscles that we were talking about earlier. So you are going to start standing and you are going to come down to the floor. So you come down to the floor, hands are lined up underneath your shoulders, wrists underneath the shoulders, kick both legs back. So now you are nice and flat like you are in a yoga type of plank. Kick your feet back and then jump up and then come back down. So in one smooth motion it looks like this, come down, kick feet back, feet back up and jump. If you are feeling really ambitious, you can add a pushup into your burpy. So for this one, you bring your hands down to the floor, hands are wider than the shoulders this time, keep the feet back, pushup, bring the feet back up and jump. So come down, pushup and jump. You can do that for, you can say I am going to do that 10 times, you can do it for a minute, however many times you want to depending on what your goal is. If it's to get your heart rate up, may be you want to do it for a minute. If you are doing it as a set and as part of another workout, then you can do 5, 8, 10, 15, something like that. Our third bonus exercise also works your core muscles and it's called the Wall Walk. So you're going to start on the floor and you need a nice clear piece of wall. It doesn't have to be big, just clear so that you won't walk into anything. So you start on the floor, bringing your hands and wrists down in line with your shoulders. Now depending on the size of your body, that will determine how far away from the wall you want to be when you start. So you are going want me to play around with it a little bit to begin with. But you are going to start with the wrists underneath the shoulders and you'll bring your feet to the bottom of the wall and then just start walking up. You can walk up just as far as you feel comfortable. If coming to about a right angle is where you feel comfortable to start, that's fine, or you can walk all the way up and then you just walk back down and come down. So again, you start with the feet at the baseboard and you walk your feet up as far as you feel comfortable and then come back down. So this is a pretty advanced exercise. So if you are new to doing abdominal exercises or if you are new to exercising in general, I would probably stay away from this exercise until you really have a good foundation of core exercises. Then do this once you start to feel as that you're more advanced. I hope that all of these exercises that I