パメラ・ライフのインスタグラム(pamela_rf) - 8月25日 20時13分

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Lower, Upper, Middle & Side Abs! ⏰ you can do 4 rounds for a complete Ab Workout, or do 1 or 2 rounds as a finisher of your gym workout. 🏋🏼‍♀️
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1️⃣ SIDE CRUNCH LEFT - 15 to 20 reps // sitting mainly on your LEFT butt cheek, legs go in and out. Hands are stabilizing on the ground 🤚🏼 Trains your obliques (the sides). Always think about shortening the space between your hips & your chest by crunching the abs ↔️ Don’t just move your legs - think about using your abs to move your legs❗️.
2️⃣ SIDE CRUNCH RIGHT - 15 to 20 reps // same thing on the right 😊 .
3️⃣ CRUNCH WITH CLAP - 15 to 20 reps // legs are straight & lift them up and down like a Leg Lift. Lower back always stays flat on the ground (if you collapse at the lower back area - just don’t go as deep! 💖). At the upper position, reach around your legs and clap your hands 👏🏼 Trains lower abs & the clap gives us an upper abs bonus. .
4️⃣ CRUNCH WITH KNEE LIFT - 15 to 20 reps // such a good exercise 🥰🥰 A basic crunch, but add a knee lift. Don’t crash your feet to the ground, always keep them light 🦶🏼 I barely have any „weight“ in my toes when they touch the ground. This makes my abs burn soooo much! 🔥.
5️⃣ SEATED CRUNCH STRAIGHT - 15 to 20 reps // same exercise as the first one, but this time in a straight motion. Means your sitting on both of your butt cheeks and train the ab muscles in the middle .
6️⃣ HIP LIFT WITH STRAIGHT LEGS - 12 to 15 reps // hard one! 😰 Lay flat on your back, feet look straight to the ceiling 🦶🏼 If you can’t keep your legs straight (DO SOME STRETCHING haha, just kidding) you can perform a lift with bent knees as well🦵🏼 Goal is to lift the hip upwards with your lower abs. Don’t roll your hip in direction of your face, but rather UP ⬆️ It’s a really controlled movement 🙏🏼 .
7️⃣ ROLL INS - 15 to 20 reps // and now we can rooolllll like a little snail 🐌 Flat on your back, rolling your knees towards your face. After rolling in, move the legs backwards controlled to keep tension in your abs. This makes it hard in both directions: 1) rolling in, 2) rolling out. Amazing for lower abs! 😛 .
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🎶 “Thing For You” by @デヴィッド・ゲッタ & @martinsolveig
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#abworkout #motivation

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