Original subtitles

Hey guys, welcome. My name

is Steven and we're gonna be doing a core strength

workout focusing on our cores building up

the strength and really learning to

engage in this area of our body that helps

maintain good posture and strengthens

our ABS as well as keep a good healthy back.

Alright, so the first one we're gonna do is

a low plank here.

Going to turn over.

A little face down on our mats gonna bring our

elbows and forearms down and I want you

to make a fist with both hands here. We're gonna

straighten out our legs when our bodies nice and

straight. We're gonna squeeze the glutes here,

and we're just gonna count to 10 here while holding

one

two

three

four five

six seven

eight nine and ten

drop the knees down and go into

a child's pose if you need to just get a little extra stretch.

And then from here, we're going to turn over onto our backs.

Here we're going to do reverse crunches. All right, so

this involves working the lower

abs and we're going to be doing some

leg lifts here. Okay, we're gonna

keep our legs bent in a 90 degree

angle like so

and all we're doing is going down for a

little momentum.

And then we come up.

Just a little bit lifting the tailbone up

working your lower abs.

Palms facing down press down on the floor

to give yourself a little more leverage as you

lift the tailbone up we're gonna go a total of

10 reps.

Inhale going down and exhale up.

One so just a little movement two.

three

four

five

six

seven

eight

nine

10 good

but knees into the chest breathing in

breathe out.

breathe in

And breathe out.

Good.

Next up here. We're going to be sitting up a little

bit.

going into spinal twists

All right. Well, we're gonna do into a trunk rotation

or Russian twist to work on these oblique

muscles so that I

have your toes up heels on the ground and then you

just gonna roll your back down just a

little bit still holding on just to maintain balance

either bring your hands.

Extend the arms out in front of your chest insulates your fingers

and you go to twist side to side

pull the stomach in total of 10 and

begin.

one

two

three

four

five

six

seven eight

nine

10 let's hold in the middle lean back

a little bit more hold for 10.

9 8 7

Six, five four three two

one and come

forward rest, right? So next

up, we're gonna do side planks dropping our

hips down and up.

So you laying down on your left side post?

Bring your left elbow down make sure you left elbow.

Is right under your left shoulder. All right,

so you don't want to be too far out too far and

won't be right under.

So there's two ways you can do this the modified way with your

knees down or you could have your legs

straight. The whole point is we're gonna be lifting our hips up

engaging in our oblique muscles.

All right, or as I like to call the lovely handles.

All right, so we're gonna

do the modified way first.

These event hands on your hips. You'll take

a deep inhale.

Exhale lift your hips up.

And we're gonna go down and up 10 reps.

one squeeze right in your Grease 2

3

4

5

6

7

8

9

and 10 very good. Let's go

to the other side.

All right. So again, you could do the modified way.

Elbows right onto your shoulders. Your knees

are bent here. Alright again, it's

a very important that you lift the hips

up to engage in the oblique muscles.

so shoulders

right over the elbows

left hand on your hip breathe in

and breathe out lift up and begin down and

up.

one squeeze two

three

four

five

six

seven

eight

nine

and ten good.

And sit up.

catch your breath a little bit breathe in

breathe out.

and again breathe in

and breathe out.

All right. So let's go back to the reverse crunches

here where we lay flat on our backs.

All right, if you need a little extra time, of course,

you could take a breather.

You grab some water and come back to your

match here? Okay, so once you're good gonna lay

on down

on our backs

And once again

make sure your shoulders are relaxed. All right, make sure

the shoulders are not bunched up, but they're

nice down and relaxed and we're gonna

bring our knees into the chest.

Place the hands down on the mat keep the

legs bent 90 degree angles and

we're gonna inhale go down a

little bit.

And then up.

Use a little momentum. Alright 10 reps begin.

up one

two

three

four

five six

seven

eight nine

ten good

Let's use a little momentum to come on up.

but

alright, let's go back to that.

Nice spinal twist. All right working the obliques so

trunk twist.

so

toes are up heels on the ground.

Straighten out your arms, but still holding on to

your legs just to be nice.

And Tall but still engaging in the core and once

you hear release the hands and we're going

to interlace our fingers keep your spine straight and

it's going to our twist.

1

2

3

4

5

6

7

8

9

10 hold in the middle for 10

9 8

7 6 5 4

3 2 and 1

come forward.

All right, and next up

we're gonna right back to those.

Side planks working to obliques. So I'm

going to do it now with my legs straightened out, but

you can choose to keep doing it the modified way. So

turning over onto your left side.

Elbows down again left elbow is right

under your left shoulder here. Now when

we do is straighten out my legs.

right hand on the hip

lifting up

and drop the hips down and up and squeeze. All right,

and let's begin.

one

two

three

four

five

6 7

eight

nine

and ten good. Let's go to the other side.

right elbow down

again

elbows right under your right shoulder.

Again, you could still do the modified way or straighten

out your legs.

All right, either way place your hands

left hand on your hips.

And he will make sure your spine is straight take a deep

inhale.

exhale lift

and down and up.

one

two

three

four

five

six

seven

eight

nine and ten very good.

Let's lay down on the back and let's

stretch it out.

Lay down.

Hug the knees into the chest.

breathing in

Breathe out.

and again breathe in

Breathe out.

And just moving your legs in a

nice circular motion.

Will that nice?

massage and release

the lower back area as well as your hips and

let's go the opposite direction.

nice circular motion

and both knees into the chest breathing in.

Breathe out.

and again breathe in

breathe out.

Good and straighten out your legs and let's

turn over onto our chest and stomach do a

little bit of Cobra get a nice stretch in the

ABS as well as the front of the hips.

So chest is down and we're

gonna place the hands right by the chest.

We're gonna take a deep inhale. Make sure your feet is flat.

breathe in

and breathe out squeeze your upper back.

Lift the upper body up.

And maybe if you want to you could lock the elbows out.

Relax, your shoulders lift the head up feel that stretch

in your abs breathing in.

And breathe out.

And then from here.

Let's come to a child's pose.

Forehead is down.

Arms extended feel that stretch in your lower back.

inhale

exhale

inhale

exhale

and again breathe in

and breathe out.

very good

All right.

nice and tall

take a deep breath in.

And breathe out.

All right. Hope you had a good burn.

With the core again engaging in

the abdominal muscles as well

as working the lower back strengthening and

all that area really great to help prevent an injuries

and also just maintain a strong foundation

for your body. Hope you

guys enjoyed I enjoyed it. Looking forward

to connecting with you. Also. My name is Steven and that

was your core strength workout.

Have a good one.