Hi I'm Tom Holland, Bowflex Fitness Advisor. This is the four minute ab toning workout. We're going to do four exercises, 30 seconds each, in a circuit fashion.
We're going to do it two times through. We're going to begin with regular
crunches. Slight variation we'll have one of each. So we're going to sit back. Lisa's gonna have her hands behind her head, Elsa across her chest. And we're going to
begin. Ready and go. 30 seconds each. We're not going to stop. So as you learn the routine you're going to keep going, you're gonna
make the transitions a little quicker. But as you'll see, slight variation. Elsa's where you would start. That's a tiny bit easier – hands across the chest than
behind the head. Halfway there – 15 more seconds.
From here we're going to transition into oblique crunches. They're going to cross their left leg over the right knee, right hand goes behind the head. We're going to do that for 30 seconds then we'll switch sides. Three… two… one and obliques. Left leg over right knee, right hand behind the head, and begin. Alright 30 seconds each side. Again it may take you a couple seconds to get into that transition; that's okay. The entire routine will be four minutes from start to finish. 15 seconds left – halfway there. We're going to switch sides: other leg, other arm. So again we're working all three regions
of our abs here. We're working our six pack (rectus abdominis), our obliques and then our lower abs. And excellent, switch sides and begin when you're ready.
Take your time, make each repetition count. Squeeze each one. Remember to breathe. Natural breathing pattern. Halfway there, 15 more seconds. We're going to finish up with lower abs. You're going to bring your legs up 90 degrees, going to pull those knees towards your chest, focusing on the lower abdominals. Alright… Five… four… three… two… excellent. Hands at your sides bring, those knees up, legs up 90 degrees and begin.
So you're going to pull your knees towards your chest. Excellent. You can either have your head
up or down whatever is more natural, whatever is more comfortable for you. Some people will feel tension in their neck, you can put your head down. By lifting your head up though you actually
push the lower back down into the mat that's a great way to do it. 10 more seconds.
Then we're going to do it all one more time through. Great job. Tight abs, but you're breathing. Three… two… and excellent. Round two. Regular crunch and begin. So again, four basic exercises done circuit fashion. 30 seconds each, this is all you need. Four minutes really really perfect amount of time to tone those abs, strengthen that core. Excellent. Ten more seconds – regular crunch. We transition into those obliques. Again the right leg will cross over the left.
Three… two… and good. Cross left leg over. You got it, and begin. Opposite elbow to opposite knee. So you're crossing, and by crossing
working the abdominals at an angle you're really starting to work the
obliques. The obliques is just a fancy word for the side of your abs. Halfway
there. 15 more seconds and then we switch. So you can also take the fingertips of that loose hand if you want and put it right on the side of your abdominals you'll feel the squeeze underneath.
And switch. 30 seconds on this side and begin when you're ready. Again, take your time. If you need a break, take a break. As you get stronger you'll do more
repetitions. That's ok; you have to start somewhere. 15 more seconds then we finish up with
the final (again the lower abs). That is a little more difficult, that's why we wait till the end. Great job 5… 4… 3… 2… excellent. Upper body down, legs come up 90 degrees, and pull those knees in. You got it. And begin when you're ready. So again we're working all three regions
of the abdominals: your six-pack, your sides, and your lower. Three areas, four exercises, 30 seconds each. You can do this in the morning, you can
do it at night, whenever you have four free minutes – that's all you need. Great job. Less than 10 seconds. Great job at home.
Five… four… three… two… and rest. And there you have it: the four minute ab toning workout. Subscribe to get more fitness content
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