Hi, Hi, are you ready to do this again? Are you ready to do this again? So we're doing core abs, we're gonna work on our abs and what I want to reinforce today, aside from the fact that posture has to remain perfect that a girl perfect is we really want to consider our abs is pretty much from our knees all the way to our armpits. Yes, I know they don't literally go down your legs, but I want you to think knees to armpits, because really your core and your abs are involved in every single thing you do. And it's not just the here. These guys tuck.

They have you have a diaper we have what's called the lumbo pelvic hip complex sounds kind of complicated really just says your lumbar back your your pelvis and your hips are all connected and your course your course the front to it, your abs are so today we're going to do some very simple, but very strategic and structured and any other word that begins with an S that just implies that we're really gonna focus on core. When I see a lot of people do an ABS in the gym, it's just, they're just kind of going through the motions. What we want to do today, if you leave with nothing else besides this today is that you want to be perfect posture and you want to engage your legs on core day. Think about that. It doesn't make any sense. But as long as your legs are engaged on chord a because your core and your legs meet, there's a certain point you want to lock that.

I'm going to quit talking. I'm just going to demonstrate you ready? All right, okay. So we're always going to do first is we're going to get our lower back warmed up, so let's be face down. Let's do some skydivers. That's Italian for skydiver, by the way, the notch.

So shoulders are going to be low. Okay. really going to write really create as much length between your ear lobe and your shoulder as possible. Got our little pencil pinch between there, your bonds are engaged. Now we're gonna go and take the back of your head to the sky along with your heels to the sky. All right.

Can you keep the back of your neck long as possible and what I mean by that is almost want the hairline To hit the mat, does everybody in america just see the beautiful transition she just made by keeping her head down her chin tuck, she's keeping a long, beautiful back of the neck. And that's what I want you guys to focus on. Never let your neck crank back. You always want to keep your chin tuck tight. Okay, three. And to keep that good breath, I'm here.

Oh, now Let's bust out some side planks. And the reason that we're gonna spend maybe a little more time today getting your core warmed up is because we're about to just get it on. We're going to put a lot of pressure, a lot of stress on your abdomen. So want to make sure your lower back is ready, your your side, your front, everything's ready to go. So, hips are pushed forward, shoulders are low, go to a new place, make a new place stronger today. That's your goal.

Make a new place stronger and make a new place stronger. So driving your right elbow. That's it. Go find a weak muscle, be vulnerable, go to a weak place and really hammer home and strengthen that new place. Good. Can you put hips forward Little more.

Can you touch your belly button my hand metaphorically speaking. three and two, and one. That'll do. Let's flip around. I'm so excited. Today, abs day is finally here.

Everybody wants six packs. Let's get six packs. Hips pushed nice and far forward. All right, flex these feet, shoulders low, and let her rip out a girl Candace good. Again, push the hips forward. And this might seem a little redundant, but you can never get to good posture.

It's gonna bless you in the end. Nice three more. And marvelous. Okay, now, we're gonna do one of my favorite exercises. It's called like a wiggle worm. So we're gonna lay on the ground for me, okay, facing up.

Okay, now, I want you to reach down to your side, like how far can you reach? Now what I want you to do is to lock your legs in your buns. Can you kind of flex your bonds where your body lifts up a little bit like you flex your bones and all the sudden, boom, your hips come up a hot, just a millimeter, okay, now take the side of your hand, and I'm going to reach to your right knee, and then your left knee and your right knee and your left knee. So basically, you're just going to kind of wiggle back and forth. So, take that breath. And then that's my hand.

And then now you're talking why that's perfect. Good. And now by focusing on your bonds by keeping your legs and your bonds activated, that's your that's your, that's where you're locking yourself into the ground. And then you'll feel it in a minute to the left pool, the right pool, the left pool now you're doing great, just go faster. Ah, good. Good.

Beautiful. Look at this. This is wonderful. I love it. Five, four. Bonds are tight bonds are tight budget type.

They have nothing to do the ABS but they have everything to do with ABS and cut. Nice, perfect posture. Okay, what's left. Now we're going to bring your heels toward your bonds. Okay, I want you to put your left ankle on your right knee. Okay, exactly.

Now, flex this foot always want to flex your feet because it protects your knee. Now what I want you to do is to go ahead and keep your shoulders as low as possible. This is the hard part. First thing shoulders want to do is creep up, especially when you're doing abs, shoulders go low, and I want you to get a little slight curve. Okay, hang with me here, folks. I want a little bit of this.

There's a slight little bit of sway back right now it's easy to kind of let your lower back flatten out on the ground. But we don't want to do there's a gentle curve and your lower back for reason. We want to respect that lower back curve in us and stay in that stay with that lower back curve as we're moving. Does that kind of make sense? So I could be able to kind of slide like a ruler underneath your lower back. Now maintain that.

Now I want you to do just some little crunches. I don't care if your chin gets two inches above where it is now. But keep a long spine. Keep that gentle curve and then lift up. Maybe try to lift your heart to bat here. Yep, you put your hands across your chest just like that.

Good. Good. Now, here's the deal. There's an imaginary bowling ball right here. You never know when I'm going to drop it. So well you got to keep your, your core active.

Okay? When you 15 Now I'm going to drop the bowling ball at some point in time. So you start going, okay? You never know, you never know you never know. Right? So I want your core to communicate to your bonds and they're both active.

They're both operating. Does that make sense? How hard is it to keep your bonds active when you're doing crunches? Kinda right. But again, we're only gonna do 10, maybe 12, maybe 15. Good.

Bonds are active bonds are active. Five and visible ball. Good. three bonds active. two, and one. Beautiful.

Now we're going to switch. We're not going to do a high volume today we're going to get really crack shot and really excellent at doing perfect posture for a brief moment, maybe 10 1215 and then we're going to move on to the next set. So same concept, flex this foot, flex this knee, flex the bonds. Turn the stomach on seems like a lot of work, but it's effective. Then go, good. Funds are active.

We got the cool sounds, the falling rain, it's a good day to be alive. Good. If bonds are active, it never allows you to turn your core off. Right? A lot of people will just kind of crunch away with just reckless abandon. But if you keep your integrity, your lower body integrity about you, you'll get a lot more out of it to more beautiful, well done, I love it, the shoulders are not coming up.

She's being vigilant to keep them down. Okay, now I want you to stick your feet straight out for me. Put your right heel on your left toe. Exactly. Now what I want you to do is to push your heels as far away from me as you can. Do you feel that just by pushing them by extending you're using the muscles up where your legs meet your core to engage push them away from you now turn the core on right in between your belly button and your your pelvis okay and now keeping your your heels pushed away.

Just want a little crunch up a little crunch up. Now if your neck starts to get kind of tired, it's very okay to put your hands behind your neck. We just don't want to crunch your neck as a part of your course. Well, it needs to get strong but you can't support it cuz we don't want to like you know, you know, once you get all sore, good, how hard is it when you think about pushing the heels away? Because why? Because you're you're elongating the muscles.

You're pulling the fabric apart, so the little ones have to start working here. Buns on for three. Buns on for two. Buns on for one beautiful now we're just gonna switch. Yep, exactly switch feet. It doesn't look like there's a whole lot going on.

But the fact that she's squeezing her buttons and moving at the same time is huge. So I want you to focus on that. heels are pushed as far away as you can get them one buttons are on and then some slight pulsing crunches. Good. The thing is in her mind, she's envisioning this bowling balls always going to be falling. She doesn't know she can't afford to let it turn off for Good, three good activation, here's what we're after.

And beautiful can now we've done a lot for a particular part of the court, we're going to bring the heels in with a nice flop out. Okay, now what we want to do is we're going to work the area below the belly button. Okay? So it's again, okay to put your hands behind your neck, by the way, champ, How you feeling? You feel good. You feel like by activating them or working twice as hard.

Is it hard? But is it effective? Yes. Again, don't just go through the motions, do it with a attention to detail that will yield you the results that you want. That's what this whole thing is about. That's why we'll do twice as much and half the time.

So now, typically, when you do a sit up, if the knee is up like this, you're using your hip flexor to reel you up and down. Now you've taken the hip flexor away, you've taken it out of contention, so it's the area below the belly button. So pushing the heels together tight, creating a closed circuit here, you've got a perfect circle. Okay, there's $100 bill right there. If I get it, if I can pull it out. It's mine.

If you can keep it tight. It's your So by keeping the electric current, you know, inside here, you're turning on your core. Now all I want you to do is lift up a millimeter, lift your, your shoulders up a millimeter off the ground. Good. how tight are we here? Good.

I'm trying to stick my finger in between her feet. Therefore, she's engaging her muscles, engaging her groin, because it's not just about this area here. It's about the groin. Good. Good. Do you have a soft lift in your lower back, right?

Because we're trying it's easy to forget. That's why I'm here to remind you Good. Keep a tight connection between your feet here, four and three and tight connection to give him $100 bill and one very nice, good job. Take a second Okay, now we've done a couple things for the front. So we're going to flip over Okay, we're going to give our core ABS a chance to rest. Okay, now we're going to do is if anybody's ever done a belly flop, either by accident or intentionally, then this should render you know you this should give you a flashback.

So why don't you He knows where to go ahead and spread your arms out wide as you can. Okay, good. Now I'm going to go ahead and separate your feet another five or six inches beautiful. Now the trick is, I want to keep the chin tuck tight. Okay, again, shoulders are pulled down, engage your butt cheeks. Okay, now I just want you to lift your wrist and your heels up to the sky at the same time.

With your head, your head, I'll go to Yep, so basically, remember those skydivers we did earlier. Same thing, except now you have wide Okay, so let's do 10. Good. Awesome, that keep that chin tuck tight. So there's obviously everybody, myself included, has a tendency to propensity to want to lift the chin up tight, but if you leave the chin tuck, you hold that imaginary golf ball good, shouldn't have to move along and I need a millimeter up because again, if you do it perfect posture, it's a millimeter day. It's two millimeters tomorrow and then we progressed the way we should do more.

Boom, butt cheeks tight. compact, how not stay here for a second. I want you to go ahead and put your heels Together Again, put your hands down by your side. Remember those wiggles we did facing up. We're gonna do some wiggles facing down now. Okay, so same concept, turn your hamstrings and your buns on.

And take these fingertips and you want to reach for your knee, left knee, and right knee. Perfect. Let the thunder roll because it's signifying that you are focused. element. I love it. I love it.

Good. Your neck is strong. Your shoulders are low. Your buttons are active. It's a whole body workout. People think core is just you know, the eight or six or eight pack Newton.

No, no, it's legs, shoulders, four, and three, and two, and one. Beautiful. Okay, now what I want to do is to flip back over onto your back, okay? This time we're going to is going to put your hands, palms down, underneath the small your back. Okay? This is Going to support the lower back is going to give because you get to have that a little bit of a pocket there.

It's a little bit of a lower back sway that every human being has. And now what I'm gonna do is extend your feet straight out. Okay, your hands are going to support your lower back. Now I'm going to take your feet and go. Okay, just up, down, good. 123 This is for the hip flexor the way it joins into the core here.

7654321 Cut Good. Now the reason you had your hands underneath your lower back is to support if you did it without it would put a lot of undue stress and you don't want that. So we're going to stay in the same element here, hands are going to be behind your back and you're gonna go left over right, right over left, left over right, right over left, okay. And 10, nine, eight, good seven, the whole premise of your stomach, your core stability, this stabilizes as other areas move 321 relax, beautiful. Okay, now what I want to go ahead and do is I want to go ahead and do the last one, I want to pull your heels up. I want to put your hands on your thighs.

So before we did one where your knees were flopped out, we took the hip flexors out of it. Now we're going to leave the hip flexors in, hands on thighs, you're a skier skiing up top of the mountain. Okay, now, here's the deal. Keep your neck strong. This is the last one we're gonna do today. So I do want to put a little emphasis a little stress on the neck a little use stress, positive stress, not de stress, you stress.

So hands are going to slide up all the way up. Keep the neck strong, shoulders low and give me 12. Well, good, what's what's active right now tell me about cheeks. Tell me about your daddy's girl good and you feel the difference. Good. Your core, your abdomen for texts, all your internal organs here that are hanging low your stomach.

It's important to keep it strong for three but she's strong to one. I guess what you're done. And the reason that this is so effective is because this is a layers and layers of muscle that basically just covered there's no bone Hear on the front there's just soft tissue. There's just muscles. You have you know, a chest cavity here you have a rib cage to protect here. You don't you just have what you can develop your your abdomen.

Well done how you feel. Oh, tomorrow, you're gonna feel great. Tomorrow, you're gonna feel great. Thank you for joining us. Come on back. We're doing great things again, keep your carbs low, you did a great workout.

15 Minutes your growth hormones run around your endorphins are running. Don't throw it away by going and getting something starchy or carbee or sweet right now. Matter of fact, as long as you can go without having Gillis pizza, have some Gil's tacos Gillis bread or just do the low carb thing on your own. Either way, don't throw away the results of this because you ate a bunch of starches and sugars. We'll see you tomorrow. Please come back in the meantime, have a good one.

It's day six and we're ready for breakfast. Today we're going to have two delicious breakfast tacos. We're going to start with our guiltless tortillas. Go ahead and throw those in your skillet first and get them warm on each side just for a couple seconds, maybe 30 seconds on each side, we'll take the chill off from the fridge. Next, we're going to crack three to four eggs in a small bowl and go ahead and wisdom together with a fork. Get some air in there, make them light and fluffy.

Now throw them in your skillet and let them cook for about four to five minutes, just constantly moving them so you don't get any crumbly or brown. To cooked eggs. You want to keep them moving. Now take those eggs out of your skillet and go ahead and throw in two slices of bacon. Cook the bacon for about three to four minutes on each side until it's completely done however you like it. Take the bacon out, put them on your on your tortillas and eggs and then garnish with some salsa or cheese.

Enjoy your breakfast. It's day six lunch and we're going to have a light lunch we're going to make a chicken or tuna salad. Start by opening your can of chicken or tuna. Go ahead and empty it into a bowl but keep half of the water only drain half out, scoop about a heaping tablespoon of non canola oil Mayo into your tuna or chicken. Add a little bit of Dijon Mayo or Dijon mustard and then season with sea salt and black pepper. Mix it all together if you want to throw a little bit of celery in there for crunch that would be really yummy to now take your chicken or tuna salad and put it on a bed of greens, whether that's kale or spinach, something that's really dark and leafy to get all the nutrients out of this meal.

That's it guys and All your light lunch. Since we had a light lunch we're going to have a good hearty snack we're going to have two slices of avocado toast on guiltless sandwich bread. So toast your guiltless sandwich bread and then take a full avocado, slice it up, dice it up the other way, scoop it into a bowl, season it with sea salt and black pepper. Mash it all together really, really good. And you know what lets out a little garlic salt in there too to kind of give it some depth and flavor. Now take your guacamole or smashed avocado and spread a good thick layer on each slice of toast.

There you have two slices of delicious and filling avocado toast for your snack enjoy day six and we're wrapping up dinner with a really easy but yummy, guiltless chicken sandwich. We're going to start by toasting to spices of guiltless tea in which bread. Now let's go ahead and put our condiments on both sides of the bread, a non canola oil Mayo on one side and whatever type of mustard you like on the other side. Now we're going to build our sandwich How about some red onion, some greens and some tomato, maybe a little slice of pickle if you'd like. And for the chicken for our protein on the inside, let's just use some rotisserie chicken from the grocery store that's really easy to do. For our side item, we're going to roast some brussel sprouts.

Go ahead and pre heat your oven to 425 degrees when it gets hot. Hot, put a good serving of brussel sprouts, maybe you do the whole bag and go ahead and cut off the end slice them in half. Season them with olive oil, salt, garlic powder and black pepper. Toss to coat and roast them in the oven at 425 for about 20 to 25 minutes till nice and carmelites Enjoy your day six dinner