Welcome to Slim in Six Pack.
This is a really thorough abdominal routine, and it's a bonus tape really.
So if you want to take a day off and you just want to get a quick 10 minute workout, this
is the tape for you.
The more consistent you are, the stronger your abs are going to get.
I've got Tracy with me, who's got fabulous abs now, and Greg, who also has incredible
abs.
So let's get started.
Are you ready guys?
Ready?
Okay, let's start on our backs.
We're going to go right into a reverse crunch.
Hands behind your head, bring your legs up, and all you're going to do is pull your lower
stomach in.
It's a very controlled movement.
I want you to exhale as you pull that lower stomach in.
I don't want you to throw your hips into it like this.
You're really just gripping your lower stomach and crunching in at the same time.
Repeat each time, eight more, last two.
Now hold this crunch, drop the feet to the floor, and slow crunches up.
Exhale up.
I want you to think about keeping your elbows back.
You're looking up at the ceiling.
You let your head just fall into your hands so you're not straining and pulling with your
neck.
Just look straight up at the ceiling and exhale at the top.
Release squeeze.
Pull those abs into the floor.
Four more.
Now hold this one at the top, and tight little pulses from there.
One, two, three, keep it really tight, exhaling each time, and hold it at the top.
Hold it, and release.
Now we're going to go into a right leg crunch and extend.
Crunch up, extend.
I want you to meet halfway.
Again, don't throw your neck into it.
Exhale up, extend that leg straight out, and breathe.
One more.
Now double time.
One, two, three, four, five, six, seven.
Hold this crunch.
Now right into oblique, extend.
Crunch up and over, and extend.
Nice and controlled.
Again, if you need to take a break, just pull your knees into your chest, and start when
you're ready.
The abdominals recover very quickly, so before you know it, you're going to be able to do
this entire routine.
Now fast, one, two, go to it.
Two more.
Now hold it at the top.
Release it down.
We're switching to the left leg.
Crunch up, extend.
Pull those abs in, and exhale each time.
Release, squeeze.
Now fast, let's go for one, two, three, four, five, six, seven.
Hold it at the top.
Now go into oblique, extend.
Crunch up.
Good.
Over, really exhale.
Keep it going.
Now fast, let's go for one, two, three, four, five, six, seven.
Take this crunch and bring it down.
Now right leg, straight leg, crunch up and down.
You really want to meet halfway, and pull those abs into the floor.
How are you guys doing?
You feeling it?
Can you believe how strong your abs have gotten?
Isn't it great?
It's consistency.
It's what it takes.
Two more.
Now fast, let's go for one, two, three, four, five, six, seven.
Now hold it at the top, and reaching through, tight little contractions at the top.
And hold it here.
Now cross that leg over the knee.
You can grab your thigh, left hand behind your head, and crunch it up and over, oblique.
Make sure you keep both hips planted into the floor.
I don't want that hip to come off the mat.
Really focusing in that right oblique, exhale at the top.
Now fast, one, two, three, four, five, six, seven.
Hold it at the top, and release it down.
Now keep that leg crossed, both hands behind your head.
Pull the foot off the mat, pull the lower stomach in.
It's a reverse crunch.
These are a little tougher, so just take your time, and exhale.
Pull that lower stomach in tight.
Keep your shoulders off the mat, Greg, if you can.
If you're just beginning, and that's too hard, then you can definitely keep your head down.
But I'd like you to try to keep your shoulders off the mat.
Four more.
Now hold this crunch, and release it down.
Going into the left leg, straight leg.
Just crunch it up, and down.
Pull those abs in tight.
Keep going.
Now fast, let's go for one, two, three, four, five, six, seven.
Hold it at the top.
Now tight pulses, reach it through.
Hold it at the top, cross that leg over, right hand behind your head, oblique crunches.
Keep your hips planted into the mat, exhale, and really squeeze into that left oblique.
And looking up at the ceiling.
Going to the outside of that knee, four more times.
Now fast, let's go for one, two, three, go for it.
And hold it up.
Bring it down, keep that leg crossed, bring your foot off the mat, reverse crunches.
Pull that lower stomach in tight.
Eight more times.
Really challenge yourself here.
Four more.
And hold this crunch.
Now drop your feet down, tight pulses at the top, little peak contractions.
And breathe, squeezing.
Eight more, one, two, three, four, five, six, seven, now hold it at the top.
Now from there, we're going to go right into bicycle, starting with the right, left, right,
and left, really pulling those abs into the floor.
These are tough.
So just do what you can.
For eight, seven, six, five, four, three, two, now double crunch, let's go, knee halfway.
We're almost done.
Make it your best effort.
Let's go.
You guys with me?
Okay, let's go for eight more.
Last four.
Now hold this one, hold, cross at the ankles, tight crunches at the top.
Let's go.
One, two, three, four, five, six, seven, and hold it, and release.
Pull the knees into your chest, take a deep breath in, and release it out, and roll it
up.
Excellent job, everybody.
Good job, Tracy.
Good job, Greg.
I'll see you tomorrow.
That's great.
Take five.
Hey, Tony.
Nice six pack.
How can I get abs like that?
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