Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout
This 5 minute lower ab workout will come at you hard and fast! No equipment needed for this one, but you may want a mat for comfort. Let’s do it!

Lower Ab Workout

Complete each exercises for one set of 60 seconds:
Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
Cross Clams / Clams
Sprinter Sit ups / Modified Sprinters
Figure 8 / with Bent Knee
Lying Leg Crossovers / with Bent Knee

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a lower ab workout there’s no equipment required for this workout but you may want to use a mat for comfort I’m going to be doing the intermediate through Advanced exercises and follow me for this beginner modification all right let’s hit the ground and get right into this thing no wasting time today I’m going to be doing a lying leg raise plus reverse crunch where Claudia is going to do a lying knee raise plus reverse crunch so both arm with their legs straight but I’m going to keep my leg straight which she’s going to bend it our knees and they’ll bring our hips straight up and returning our legs back down so it’s four part one two three and four you decide if the knee raise or leg raise is more appropriate for you now we’re not going to count any repetitions today it’s going to be just about getting in as many reps in as you can in the allotted time period making sure to breathe throughout and on that reverse crunch we’re just bringing those hips up off the ground you might not have a lot of range of motion on that one but we’re just performing a reverse crunch getting the hips off the ground and squeezing those ABS making sure to breathe throughout do not want to hold your breath through this one it’ll be a major mistake excellent one rise of the next let’s hit this one for ten more seconds keep it moving no breaks today we’re going hard and fast three two one zero all right next moving into a clam or a crossover clam legs are open feet are together hands are on our head now we’re both going to come bring our legs up as we crunch up but I’m going to cross over as I do it and bring one elbow to opposite knee where I’m just bringing my elbows to my knees on this clamp those feet together as you perform the movement this one doesn’t look like much but it works fast excellent hitting that lower abdominal area making sure to breathe throughout we’re going to get a lot of lactic acid burning today just remember you are stronger than that burnt pushing through I want you to try your best to meet your upper and lower body together in the middle bringing your legs off the ground as well as your shoulder blades let’s keep this one up for last ten seconds almost there and five four three two one zero or what’s going to sit up for this next one legs out straight in front of us I’m going to do a sprinter cloudy’s doing a modified sprinter on a 45 degree angle opposite arm and leg are going to work together where Claudia is going to go ahead and bring that opposite leg and allow it to rest down in between reps I’m going to keep both legs up the whole time get opposite arm and leg working together on this one and the further back you lean closer to a 45 the harder it is the further up you are the easier it is you decide which variation is going to be right for you today either way sticking with it four five four three two one zero line back down for the next one go ahead and place your hands onto your glutes or lower back I’m gonna have my leg straight Claudia’s gonna have a slight bend in our knees for doing figure eights so you’re drawing on the number eight with your feet with your leg that doesn’t have to be perfect it’s just about getting that up and down and side to side movement more bending your knees easier this one’s going to be the straighter your legs are the harder this will be make sure you’re going direction when you get down to the bottom of that eight reverse it and go in the opposite direction excellent fighting through guys you’re doing great so far keep it up one wrap riding in the next fighting through remember what brought you here today to begin with whatever that is stay focused on let’s hit this one for last ten seconds good keep it up and five four three two one alright stay in position for the next one now we’re going to do lay cross over your needs our legs are bent a little bit easier legs are straight a little bit harder you decide which one is right for you opening those legs up and then crossing them over one into the next keeping those feet up and also the higher your legs are easier it’ll be as well have them down here about six inches above the ground for maximum difficulty keep breathing keep fighting guys focus on your goals focus on what motivates you and what brought you here today to begin with come on keep it up one into the next come on no giving up guys you got it good let’s hit this one for ten seconds more almost there five four three two one zero oh ah burnt so good gonna make it to that one ah we made it guys and so as you actually work if you like this workout you’ve been working out with those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page or you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout please be sure to give it a big thumbs up and subscribe to our YouTube channel so you’re notified every time hafsat drops a new workout make sure to check out has been calm for hundreds of free workouts free meal plans and our free complete fitness program and if you’re on social media whether it’s Facebook Twitter Instagram or snapchat find hasit because we want to connect with you thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout


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