This video is all about you how we can strengthen our core get that flat stomach and guess what I’m going to do them with you every exercise is going to be 45 seconds I’ll explain each one as we do it and then we’ll go to the next exercise try to utilize as many exercises as you can and this is going to do great things for you our first exercise is either going to be using a water bottle if it’s too heavy for you keep your hands out in front of you like this what you’re going to do is you’re
going to lean forward forward and then you’re going to go to the left and you going to go back to the right if a water bottle is too much for you because when you lean forward those muscles are going to engage then just do it without a water bottle you can build weight as time progresses 45 seconds let’s go hold it straight out in front of you like this 3 seconds then go to the left as you’re leaning forward and go all the way back to the right and you’ll feel the core engaged the muscles really
contract out in front of you then go to the left and go to the right and these 45 seconds is ideal cuz you’re going to do many exercises but if you wanted to make this longer you can do this on your own just concentrate on that core going forward keeping that back straight just feel those muscles contract beautiful straight out in front to the left now they’re burning if you’re doing it right they’re going to burn real quick beautiful that’s what you got to do you’re going to work up a little sweat
now the next one is seated oblique so we can work those oblique muscles the external and internal obliques real simple you’ll sit up the edge of the chair get your hands behind your neck I get ready here we go elbow to opposite knee and do the best you can do and if you go slow it’s still good because you’re Contracting those muscles beautiful just keep that good posture try not to slump over too much really twist as you turn twist and really get those obliques in here this is what you want to do good just breathe it out breathe that
stress out there you go you’re going to work up a little sweat with me so not only is this going to be good for your internal and external Bleak your tummy but you’re going to get your heart working much better too now let’s do some seated scissor kicks how we going to do this if this is a little difficult for you you’ll do your best you’re going to sit back in the chair got to hold on to the edges on both armrests here however is comfortable lean back on the chair AR legs go up now many of you may have a
hard time lifting your legs up if you can lift it up here do it down here it’s a lot easier and what we’re going to do is we’re just going to switch them like this are you ready let’s go now you’re definitely engaging the core try to keep it as tight as you can and don’t worry about how high you lift your legs if you’re down here you’re still going to gain lots of benefits just do your best just scissoring back and forth good you should really feel your core engaging put your hand one hand if you
could on your belly just for a second wow these are excellent I know it feels a little awkward at times you may feel like you’re a little sloppy doing this exercise it’s okay because as the muscles get weaker when I say weaker more fatigued it gets harder your legs are not going to want to come up now if you can’t go 45 seconds it’s okay now we’re going to do some seated heel Taps just like it sounds I’m going to give you a little break on this one but you’re still going to feel that core
here’s what we’re going to do you’re going to keep your knees 90° bent just the way it is as you’re sitting in front of the chair you can hold on if you like you go straight up and tap your heel straight up tap your heel but you’re going to come up slowly and drop down you can actually come up slowly and go down lower slowly too depending upon how strong your core is so let’s go here we go straight up tap the heel straight up tap the heel you’re going to feel the core engage good just breathe the best you
can you’re really working those deep abdominal areas and if you if you find this too easy you hold it up a little longer then go down slow otherwise you can just bring it up and come down again tap the heel tap the heel try to keep your spine straight sit up tall focus on your abs and to make it more harder for you you can lift up higher and come down beautiful now let’s continue on with seated Russian Twists this time I want you get a little water bottle in your hand as light as you think is necessary or as
heavy so here’s what you’re going to do you’re going to lean back with your back like this put your heels out in front of you you’re going to hold the water bottle like this you can straighten your arms and you’re going to go to the left and go back to the right just like this all the way over the armrest and I can promise you you’re going to really feel those abs contract they’re going to burn on you this what I want you to do I love this exercise go as slow as you want or as fast as you want but not too fast make
sure you’re really isolating those key muscles targeting the core good this is about the pace you want to go right here if you go any faster you’re going to be thrown the water we don’t want to do that really feel those core cont those cores contract it’s good it’s a good burn beautiful just focus on the core you’ll really start to feel it burn that’s what we’re looking for oh wow so now we’re going to do some seated side bends here’s what you need to do you’re going to take one hand
if it’s my right hand put it behind my neck your left hand is going to fall off the Cher like this and what you’re going to do is you’re going to reach to the floor all the way to the floor and come right back again just like like this let’s go just like this you’ll feel the sides of the rib cage stretching keep that core engaged squeezing that gut I want those abs nice and tight really contract the core here we go we’re going to be doing the other side in just a few seconds so really work that core get that nice Bend
let’s go to the other side other hand behind the neck and that’s it let’s reach down touch that floor but try to sit up as straight as you can I know it’s a little hard but do the best you can and squeeze that core you’ll feel those obliques beautiful let’s go come on we’re sweating together this is what we need what a great cardiovascular workout we’re going to get from this so let’s do the seated plank pose we’re going to do this lying on our back we’re going to go
back to a similar position grab on the side of the armrest but I want you to straighten your spine come down as far as far as you can straighten your spine the best you can your butox is going to be towards the front of the chair and now I want you to do I want you to contract the ABS let’s go let those abs contract put your hands on your belly they should be tight if you got a lot of tissue out here a lot of fat out in front push down the push down in the belly you’ll feel those abs contract just contract them good just focus on
the ABS as you do this contract the Abs if it’s too much you need to rest it’s fine and go back and contract it again total 45 seconds now do your best just squeeze those abs isometrically squeezing the ABS Contracting all those ab muscles inside outside and all around just squeeze it nice and firm okay you’re doing great you feel that burning in there keep holding it come on and now let’s do some seated punches exactly what it sounds like we’re going to go half and half half 22 and A2 seconds
we’ll go on each side here’s what we do we’re going to keep our hands out in front of us and as we punch with our right we twist to the left just like this this is what we’re doing punching to the right twist to the left punch to the left twist to the right okay are you ready let’s do the right hand first ready let’s go just feel those punches punch and twist you could put this other arm wherever it’s comfortable punch and twist really throw that punch out there sit up straight engage those core just
punch and twist you’ll feel it if you’re doing it right CU as you come back and forward you’re going to see a big change let’s switch it left one punch and twist punch and twist that’s what I want sit up straight just move the core area not anything else try to do your best punch and twist that’s it feels a little weird cuz you don’t normally punch things but this is great when it comes to really working those obliques and the core and lastly our seated leg tucks these could be a little difficult for
many of you but here’s what we’re going to do you’re going to sit back in the chair you’re going to bring your knees up best you can bring your legs out and go back down okay knees up go out and go back down now for many of you you may not be able to go that slow you may want to do it faster but you also might want to come up hold it here a little longer that’s up to you you can kind of arrange what works best for your body as you do this exercise as well as all the other ones you’ll notice in weeks ahead you’re
going to get much stronger so you ready okay here we go let’s bring the knees up to the chest hold it there a couple seconds straight out okay and come down if it’s that hard when you come down you can hold it on the ground a little longer and just do a little bit less of them it’s okay here you you go up boy it’s hurting straight out come down if you’re tired leave them down then come back up go back up come back down this is what it’s like right here engage those cores this is a very difficult
exercise you can change it around make it a little easier for you whatever works for you but just do your best that’s what this is all about let’s go almost done I definitely give everyone a lot of credit so do your best practicing these exercises if certain ones are a little more difficult choose the ones that work best for you I will promise you you will definitely see amazing results in the near future thanks for tuning in this video please share this video with your friends and family and most important
make it a great day I’m Dr Alan Mandell.
Here are the key points:
- Forward Lean with Water Bottle: Lean forward, twist left and right while holding a water bottle or without it to engage the core.
- Seated Oblique Twists: Sit on the edge of the chair, twist torso to bring elbow to opposite knee, targeting oblique muscles.
- Seated Scissor Kicks: Lean back, lift legs, and perform a scissor motion to work the core. Keep legs low if needed.
- Seated Heel Taps: Lift one foot, tap the heel, and alternate, focusing on engaging the deep abdominal muscles.
- Seated Russian Twists: Hold a water bottle, lean back, and twist side to side to target core muscles.
- Seated Side Bends: Bend towards the floor while sitting and keep core engaged to stretch oblique muscles.
- Seated Plank Pose: Sit forward, hold armrests, lean back, and contract abs for an isometric core workout.
- Seated Punches: Punch out to each side while twisting the torso to engage the obliques and core.
- Seated Leg Tucks: Lift knees to chest, extend legs out, and lower them to work the core and improve strength.
These 45 second exercises that I will present are the best exercises you can do for your abdominal region. The transverse abdominis muscle is what holds and supports the lower back and pelvic structures. These muscles must be strong to help support the surrounding organs and other core muscles.
These muscles support breathing by helping to pull the abdomen inward, and in that way force air out of the lungs to make room for a new breath of fresh air. These muscles also raise the intra-abdominal pressure which is necessary for functions like urination, defection (having a bowel movement), vomiting, and vaginal childbirth.
