5 Min Lower Ab Workout for Women & Men

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 those beginner modification all right let’s hit the ground and get right into this thing going into a high plank position Claudia is going to be on her knees and me be on my feet we’re both going to bring our knee up and then twist in return knee comes up twist your torso that knee in and return it back to starting position keep your core tight back straight and as always making sure to breathe you got it guys one wrap into the next core stays tight stay focused why are you here what’s your why what’s your goal what are you working on keep it at the front of your mind you can do it you know what he said it was going to be easy but it will be worth it just keep going think about how good you’re going to feel when this workout it is all done one into the next room once there let’s hit this one for ten more seconds come on guys you got it don’t give up don’t stop don’t slow down for five four three two one zero back to our backs we go line down flat we’re going to bring your arms up overhead legs are all flat we’re going either a one leg or two Lake V crunch so you come up at the same time either bring one leg to a 45 or both legs but either way we’re crunching bringing those shoulder blades up off the ground and return your legs back down to the ground in between repetitions good just a crunch on this one now the full sit-up excellent work breathe standard control one wrap into the next what have you do don’t pause this video and don’t quit just keep moving you got it what’s it this last this one for ten seconds keep going keep going we’re burning – five four three two one zero okay next one hollow body hold this first one we’re going to bring your chin up and bring your shoulder blades off the ground that’s your starting position now arms are out straight legs are up now you decide if you want your legs up or bent like Claudia’s doing either way I want you try keep that lower back flat on the ground and you do so by rolling those shoulder blades up off the ground and tuck in your chin if your back like this then surely your lower back is going to come up breathe through this one just hold guys this is it right here so what you came here for everything you got put it out there guys hold it’s a tough one but you can do it it’s tough but you’re tougher prove it right here prove it let’s go ten seconds what you got what you got let’s go five four three two one zero we’re turning over last once a day without mountain climbers up into a high plank position bringing those knees up into your chest cloud is going to do the modified variation where she’s stepping up and I’m bringing those knees explosively in and kicking them back this is it right here guys this is what you came here for stay focused on your goals what you’re working on what’s your why come on that’s it go to that happy place and keep moving everything you got put it all out there let’s go what you got what you got I want you to exceed your own expectations today that’s it come on don’t stop don’t stop don’t stop don’t stop on the hurt stop when you’re done let’s see it come on you got it you’re a fighter not a quitter you’re a fighter not a quitter you got it ten seconds that’s it come on you could do anything for ten seconds you got it five four three two one zero oh I think that works I think it’s safe to say that was the factious oh nice work out there guys way to push through right to the very end if you enjoy today’s workout you know working out with us for a while you’re starting to see some results we encourage you to please go check out our patreon page we can find out more of a hike and support our mission keeping these great workouts free and if you enjoy this horrible workout with an amazing oh yes you give this video a big thumbs up and please subscribe to our YouTube channel that way you never miss a new workout from hasbeen make sure to check out hat sitcom for hundreds of free workouts free meal plans and our free complete fitness program and if you are on Facebook Twitter Instagram snapchat combine hasit because we want to connect with you again thank you so much for suffering through this one with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout