Your physician before you start exercising with body shaping follow the exercises carefully
Exercise at your own pace start with very light weights if you feel any strain stop immediately and consult your physician
I
Want to congratulate you on your decision for a healthier life by purchasing the body shaping ad blaster plus
We have a lot of decisions in life and one of them is finding workout equipment that works for us
Well, I'm here to tell you you have chosen wisely because the body shaping ad blaster plus really work
It helps to position you so that you achieve the maximum contraction of your total abdominal region
You'll be working your upper middle lower and oblique muscles
So after you've assembled your ad blaster join me for a 10-minute workout
We're going to start out with the first five minutes of beginner moves
And then we'll move on to five minutes of advanced moves for a total challenge do all ten minutes together
So you really see those results quickly?
I don't recommend it until you can do the first five minutes with a total range of motion
All right, you ready? Let's get started
All right, we're ready to get started
Let's make sure that our body is positioned correctly before we start any exercises
We're going to make sure our feet are planted securely on the floor
We're going to lean back and rest our head and neck on the cushion pad
keeping our
Lower back flat on the ground your hands are clasped on the bar
Make sure that you're not using the momentum of your hands to lift you
We want to make sure our abs are working for us and doing all of the work
We're going to start out the five moves with a basic crunch
It's just a two count up and a two count down up for two and down for two four
That's three
Come on
Last one good eight fast
And up good one make sure we're breathing evenly
or four more
This is six and seven
Last one good now. We're going to lift it up and hold it for four three two and one release again
It's up
Two release
Lift it up
Two
One last one up hold it squeeze it now release it good
We're just going to change our hand positioning now
We're going to change our hand positioning now. We're going to target the upper abs crisscross your hands same movements
We're going to keep the same sequence. So we're lifting it up on two and down on two for four
For two and down two more
Up two one last one up for two down right to eight fast. Come on. It's up two
Three just like that area keep going
And three
And two
One up and hold it. Come on
Up three two one release and up three two one
Two last one lift it up and hold it squeeze it release
All right. Now we're going to work the lower abs
We want to make sure our feet come in a little bit and all we're doing is tilting our pelvis up
and down
And down just like that up for two count up for two and down for two small isolated movement
For two don't lift the lower back off the ground
Good one more like this
And then eight fast
ready
up and down
Squeeze the contraction in your buttocks area
Good four more up
and down
Two more
Last one great. Now we're going to give you a little bit of a challenge
We're going to work our upper abs and our lower abs at the same time
So we're doing a basic crunch and a pelvic tilt together on the count of two. It's up for two
And down for two
up
Good two more like that and then eight fast up
For two and down last one
Up for two and down eight fast lift it up
and down
Good
Squeeze the abs
Four more
And three count with me two. I want to know your breathing
Good now up and hold it
up
four
Three two
Release lift it up
Three two and release two more up squeeze it
Release one more
three
Two and one great. Now we're going to hit the oblique area
What we want to do is tilt our our knees to the side. We're working the side now same movements. It's up
For two and down for two only come up as high as you can
Don't force the movement
Good two more
One more up two and down eight fast you got it up
And up good
Four more count with me four
And three
And two good going last one up and hold it
Three two and release lift it up
Two and release two more
Good last one up squeeze it two and release good now we want nice symmetry so we need to do the other side
Ready? It's up for two and down for two up for two
Two and down for two good going up two take it down two more
Last one
You know what's coming next eight fast lift it up and down
Good going
All right, four more
Remember it's okay if those knees aren't down on the ground
Down
Last one good job. All right. Now we're gonna lift it up and hold it ready
Two and release lift it up three two and release up
Two and release last one
All right, good job bring those knees in
And sit up right now if you didn't find that a challenge stay with me for the advanced workout
All right
Now if you didn't find that a challenge then stay with me because we have a great advanced workout for you
But if you did feel any neck strain at all or any strain, please don't continue
We're only going to change the variations of our arms and our legs to make this a more advanced routine
We're sticking with the same exercises. So let's get started. We're going to take the same position head on the cushioned pad
And lift it up for two and down for two a little faster
Good two more
Last one right to the eight quick really pump them out
And seven and six
And five keep going
Three
Two remember to breathe now up and hold it up. Hold it
Hold it hold it and release again
Hold it
Good release two more
Last one
Good now we're going to change the hand position crisscross the arms up top lift it up for two
And down for two good upper ab workout now
Remember to keep that head resting on the cushion
Last one
Good eight fast pump them out one two three. Come on. We really want to make this advanced
Once
Seven last one up and hold it and release again
Good two more
Last one
Three
Two. All right. Now we're going to those lower abs now. There's a little change here
We're lifting our legs up and crisscrossing our ankles the pelvic tilt now comes with our legs raised lift it up for two
And down for two
Slow controlled good
That's it
Last one now lift eight up quickly. It's up and down
Good keep those lower abs in tight, but breathe evenly four more
And three don't rock the feet too much
Good and release it down now. Guess what we're going to do
We're going to do our upper and our lower abs at the same time
So crisscross our arms for more advanced movement lift the legs up again and lift your upper and lower abs
And hold it and down
Up and down
Up four more like this slow and controlled
And three
And three
And two come on feel that burn
You got it eight quick ones lift it
lift it
Come on
four more
four
Three good going
Last one hold it up there for an extra contraction. Come on
All right, release it. We're moving on to our obliques
Hands come to the sides twist the ankles lift it up for two
And down for two
Up for two
And down for two two more
Good last one like this pump eight out really fast. Come on up
Two I say fast, but I still want you to control the movement
four more
Two good breathe last one up and hold it three two
One feel that burn again
Two more just like that
Good one more. Come on
Hold it up there for an extra four count. Come on
Two one good job. All right, let's go to the other side
side ready and lift it up two
And down for two
Up for two
And down for two good two more
Good one more
All right, eight fast ones lift it two three come on count it down with me
five
six
seven
Eight up and hold it
three
Two add that extra four count in there. Come on feel it burn
three
Two and one good job. All right release those abs
And now we're just going to do a nice stretch
Arms over your head elongate those abs
Stretch them good. Now just bring one knee in and tilt it over to the side
Side good and now the other knee comes in
And tilt it over to the side
All right, and now let's rock it up
And just give yourself a nice big hug take a deep breath
And release it. All right, give yourself a great hand. You did a good job
Remember for an extra challenge do the 10 minutes all together
Together you stay with that great workout routine and we'll see you again
Hey
Come on.
Hey, hey, hey, come on.