It's time to stop believing that ab workouts have to be difficult, time-consuming, and
painful.
Hi, I'm Brenda Dikrath, and I'd like to be the first to congratulate you on your purchase
of the Ab Roller Plus.
You know, nowadays you've got a lot of choices when it comes to buying an abdominal workout
product.
If you want gimmicks, they're out there.
But if you really want to get back to basics with the correct position throughout each
and every crunch, then the Ab Roller Plus is for you.
You'll know the difference when you've trained with the Ab Roller Plus.
For the first time, even if you hate ab workouts, you'll be positioned from the maximum contraction
of the entire abdominal muscle, the upper, middle, lower, and obliques.
It's so effective that it's almost impossible to cheat.
Plus, your head will rest comfortably on the pad, eliminating neck strain, while your arms
remain free for advanced exercises.
Quite simply, I believe the Ab Roller Plus is the only abdominal product you'll ever
have to buy.
After you've assembled your Ab Roller, join me for an 11-minute workout featuring five
minutes of beginner exercises.
It's my five moves in five minutes.
You'll really like it.
And then we'll move on to my six minutes of advanced moves.
And I'd like to challenge you, if you really want to work out, do the entire 11 minutes,
and you'll really see results quick.
Are you ready?
Well, place your Ab Roller Plus where you'll have enough room to lay comfortably on the
floor.
If you're not on a rug, you may want to place a mat or towel beneath your Ab Roller to
cushion your back while you're working out.
Another option you have with the Ab Roller Plus are these weights.
If you wish to add some additional resistance, you can attach weights on either side of the
headrest or put them on your ankles for the reverse abdominal workout.
Both of these positions will really help you get fast results.
But I don't recommend using them until you can do each movement throughout the entire
video with full range of motion.
Now, let's get started.
Stand on your back and place your head right here on the neck pad.
Nice and comfortable.
Elbows right here on the side, hands over here.
Remember, we're not going to rock up with our hands.
We're going to rock up with our abdominals.
Feet flat on the floor and exhale as you come up.
Come up slowly and down slowly.
Come up, slow, and down.
Good.
Two more.
Up, slow, and down.
One more time.
Up and down.
Up and down, now let's do eight fast ones.
Up and down.
Up and down.
Exhale, inhale.
Exhale, inhale.
Four more.
Four, three, two more.
And up.
Now, come up.
Four counts and hold it.
Four, three, two, one.
Release on the last one.
Up, hold it, hold it.
Release again.
Two more times.
Up.
Great job.
Now you're ready, we're going to change our arms.
Bring your hands all the way up.
And we're going to work the upper part of our abdominals.
Coming up nice and slow, the first four.
Here we go.
Up, hold and take it down.
Good job.
Nice and slow.
Good and slow.
Excellent.
Up and slowly get used to it.
Remember, exhale and inhale.
Up.
Are you starting to feel it?
Come on, I know you can do it.
Four more.
Exhale.
Two more.
Great job. Now bring it up and hold it.
Hold it.
Good, release it. Take it back up again.
Good.
Release, take it back up again.
Two more times.
Release and take it up.
Release.
Hold up to the lower abs.
Lift up slowly and down.
Lift up slowly and down.
Contract the lower part of your abdominal all the way up and down.
This is great for your back as well to help you gain flexibility.
Four more times.
We're going to do these all nice and slow.
Good. How you get used to it.
Then we'll do some fast ones.
Good. Two more times.
Take it up and exhale.
Keep your back pressed to the mat.
Good. Now eight fast ones.
Ready, go. Lift and lower.
Lift and lower.
Contract.
Contract. Don't throw all the way up like this.
Don't do that. Come on. Just little ones.
Up. Two more.
Up. Now we're going to combine our hands.
Coming up nice and slow.
Up and down.
Nice and slow. Up.
See the lower part of the abs are lifting and the upper part.
Up.
Got it?
Time and then we're going to do eight fast ones.
Combinations. Are you ready?
Go up and down.
Up and down.
Up.
And up. Four more. Come on.
You can do it.
Lift. Two more.
Up. And up.
Now we're going to do the ones where you hold it.
Come on up. Hold it.
Good. Release it. Take it down.
Do you feel it through the lower and the upper?
I do. Up.
Hold it. Good. Release.
Last time. Up.
Great job. Release.
Now we're going to work the obliques.
You ready? Take your legs to the side.
Position your knees as close to the floor as you can.
Come up nice and slow.
Up. Up. And down.
Come up again. All the way up.
As high as you can. Good.
And take it up. Up.
Slowly. And down.
Remember, we're making our bodies
natural, brutal work for us.
Ready? Now we dance. Lift.
And lower. Lift.
And lower. Lift.
And lower. Lift. Come on. Give me four more.
I know you can do it. Lift.
And lift. Come on. Two more.
Up.
And up. Now bring it up. Four counts for the whole.
Remember? Two. Three.
Four. Release again.
Woo! Hold it.
Good. Release again. Two more. Come up.
Hold it. Good.
Release. Last time. Up.
Hold it. Release.
And take a jab. Great job. Now we've got to
work the other side so we're not lopsided.
Are you ready? Knees down.
And lift your body up.
More slow. Up. Good.
And down. And lift it up again.
Up. Good.
Take it down. Two more times.
Up. Good.
And one more time. Woo!
You ready for eight fast ones?
Let's go for it. Lift.
And lower. Come on. Don't cheat.
You can do it. Lift.
Oh, doesn't it feel good? Well,
your abs feel it, but your neck doesn't.
That's the good part. Up.
Two more. Up.
And up. Now bring it up for the whole.
Hold. Three.
Two. One. Release. On four.
You got that. See what you're doing.
You're holding it up and then you're releasing on the
last count of four.
Good. And last time. Woo!
Great job.
Take it down. Now last
but not least, we're gonna just come up
and hold it. The lower part of the abdominals
and hands right here. Just for the finale,
hold it as long as you can.
Hold it. Hold it.
Hold it. Slowly come down. No strain
in the neck. No pain in the neck.
Just slowly coming down.
Feel it?
Great job.
Now, that was my five moves in five minutes.
And you can do that every day if you'd like.
But for those of you who are ready, let's
move on into the advanced
workout. All the way down.
And place your head
right here on the neck pad.
Nice and comfortable. Keep your back nice
and flat. Feet flat on the floor to
start off with. And place your hands
right here in a praying hand position.
Ready? Bring your body up
for four. Nice and slow.
One. Bring it up again.
Up. Good.
Bring it up two more times. Bring it up.
And down.
Always exhale as you come up. Exhale.
And inhale on the return.
Now let's do eight faster ones. Eight.
Seven.
Six.
Five.
Come on. Four more. You can do it.
Three. Two more.
Good job.
Now up and hold it for the four counts
like this. Three. Two.
One. Release. You can bring it up.
Hold it. Good.
Release two more. Hold it up
as high as you can.
Release and lift it up again. Hold it up.
Great.
And release. Now let's do some obliques
with crossed arms. Ready? Bring your knees
to the side. And cross your hands
like this. Ready? Bring your body up.
Nice. Four slow ones.
And down. Ready? Bring it up again.
Three more.
Good. Two more. Come on. You can get it.
Come on. Get it up there.
Good. One more time.
Up. And
eight fast ones. Let's go. Eight.
Seven.
Come on. You can do it. Don't give up.
Five. Four
more. Exhale.
Inhale. Exhale.
Two more. Up.
And up. Now we're gonna do the four hold
count. Hold it. Good.
Good. And release. Can you
feel these? They're working.
Two more. Up.
Come on.
And down. Last time for the four
count hold. Great job.
And take your body down.
Now let's work the other side.
Legs to the side. Hands are crossed.
We're ready. Bring your body up.
And bring it up. Nice and slow.
Four of them. Bring it up again.
And up. It really doesn't matter
which hand is over. So don't worry about that.
Two more.
Good. And one more. Up.
Are you ready?
We're gonna do eight fast ones. Let's go for it.
Up. Can't you feel it right here in the oblique?
It's working.
And just think. No strain on the
neck so we can keep going.
Come on. Up.
Two more. You can do it. Up.
And up. Now bring it up for the
four count hold. Four. Three.
Two. And one.
Bring it up again. Up. Hold it.
Good. You're looking great. Come on.
You can do it on each side. Hold it.
Good. And up. Bring it up.
Up.
Great job. And release.
Now we're gonna work the lower part of our
abdominal. You can either bring your feet
right here or extend them in the air.
We'll lift the lower part. Take it up
and down. Exhale.
Inhale. Don't rock all the way back.
You don't need to do that. Just
a little lift. Up and
down. Up and
down. Lift.
Lift.
You can hold onto the bar. It doesn't matter.
Up.
And up.
And up. Good job. Take your feet
down. Now we're gonna do a combination move
with our hands in the opposite direction.
You're ready? Lift through the lower part of the
abdominal and the upper. Take it up
for the four slow ones. And down.
Come on. Bring it up. Up.
Up. Good. And down.
Come on. You can do it nice and slow.
Let's slowly bring it down. One
more time. Up.
Great job. Now let's do eight fast ones.
Take it up. Lift through the lower part.
You're lifting through here as well
as your shoulders.
Exhale. Inhale. Four more.
Four. Come on. Squeeze.
Three. Two more.
Lift. And lift.
Now we're gonna do the four count holds. Hold it. Four.
Hold it. No cheating.
And one. Bring it up. Hold it.
Ow!
Yes. Two more. Come on. You can do it.
Good. And
last one. Hold it. Four. And three.
Two. And one.
Take it down. Great job. Now we're gonna
move into the one leg extension.
You can put your hands right up here.
You're ready? Bring your leg in and out.
In as you come up. And out.
See? Nice and slow at first.
Make sure you're doing it right.
And again. Bring it in. In.
And slow.
And do it again. Are you ready
for some fast ones? Let's go for it.
Bring it in. Eight. Extend.
Seven. Extend.
Six.
Five. Come on. Four more.
Exhale. Inhale.
Exhale. Two more.
Exhale. Great job.
And now we're gonna switch
feet. Bring the other one in.
All the way in. You're ready? Go.
Nice and slow. And extend.
And bring it in. In.
And extend. Come on.
Two more times. You gotta bring it in nice and slow.
Contract. Good. One more time.
Bring it in as you come up.
Great job. You're ready now.
Faster. In and out.
And in and out.
Exhale. Inhale.
And exhale. And in. You're ready? Four more.
Four. Three.
Come on. I know you can do it.
Oh. Last one.
Great job. And extend your leg. Bring it down.
Are you ready for the real advanced
workout? Here we go.
Hands up. And bring your legs, both
of them in at the same time.
Whoo. Ready? Bring them in
as you come up. In slowly.
And out slowly.
In slowly.
And out. Now if you want you can bring your legs
higher if you'd like.
Just like this. But the lower you can bring them to the
floor without touching the floor,
the more of an advanced move it is.
Okay? So bring it in.
In and out. And in.
And out. And in.
And out. Come on. You can do it.
Whoo. Do you feel it? Upper.
Middle. Rowers.
And the obliques. You got it all in the advanced
workout. And four.
And three. Come up. Two more.
And do it. In and out.
This is the last one. Hold it. Hold it.
Hold it. Hold it.
Ow. Wow.
Great job. That's the advanced
moves in six minutes.
Now are you ready? Let's stretch our body
out. Come on. Let's stretch. It's always good
for you to gain flexibility throughout your back
as well as your abdominals. So,
lay all the way down. And of
course we want to release the lactic acid.
So we won't be sore tomorrow morning.
Lay all the way down.
Hold it. The stretch. As far as you can.
Reach up with your fingertips and your toes.
Reach it all the way out.
Hold it. Breathe nice and deep.
Nice and deep. Nice and deep.
Great job. Now
bring both legs in. And bring one
leg up. And extend it over.
As you do, extend the other leg out.
Reach your hand up.
Hold it. Hold it. Feel the stretch
right here through the oblique. We worked
it a lot. But that is a wonderful
muscle to work. It will
really help to improve your posture as
well as give you that tiny waist you want.
You're ready the other side.
Bring both legs up. And
bring one leg over. Extend the other
leg. Reach. And now
reach your hand up. Feel the stretch
right through here. Hold it.
Hold it. Hold it.
Hold it. As far as you comfortably
can.
Great job. And
four. Three, two,
and one. Bring your body all the
way around now. We're going to do another
stretch which will stretch your entire
abdominal wall. Watch this.
Come all the way down. Lay down.
Just like this. Now extend up.
Bring your elbows under your chest.
Hold it right there. Ooh. Feel
the stretch. Don't press
too hard now. Just hold it right there.
Great job. And now
press your shoulders down and extend a little
further. Extend. Feel the
stretch through the abdominals. Hold it.
Hold it. Good. Hold it. Four
counts now. Four, three,
two, and one. Great
job. Release.
Woo. You really were terrific.
I am so proud of you. Thank you
for joining me for your Ab Roller Plus
workout. As you get stronger in the
weeks ahead, simply add repetitions
to each exercise.
And remember, your abdominal muscle is one of
the stronger muscles in your body.
And you can perform these exercises as
a daily routine. So
spend a few minutes each morning or
before you go to bed. And in little to no
time, you'll start seeing results.
Thank you again. I'll see you next time.