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TRACYS Bikini ABS How to have a tiny waist and flat stomach MIAMI style
Hi, It's Tracy. So today I'm going to share you with as a part of our Miami Beach series some bikini ready standing abs. These are awesome workouts that you can do can do absolutely anywhere. They're really really effective. Make sure you keep your mind into it and your really focused and your squeezing those abs super tight. I hope that you like it and make sure to leave your comments below Alright, so lets get those abs beach ready. So I want you to start with your legs about hip width apart
just pull in your abdominals as tight as you can without changing anything and then release. Then pull in super duper tight, and release. So that's your sandwich press. You know that exercise and if you don't, you can check out this tutorial which will explain it in greater detail. Good and squeeze. Lets do two more. Pull in and last one, ok good, so bring your ribs side and side to side as your doing this your not
moving your hips at all, and side that's it keep going, side, and 7 and 8 Good, 9 and excellent. OK so bend your knees here and your hips are going to go side to side and side, that's it and side and side really pull in, keep this super tight and 6, good a few more and 7 and 8, good 9 and excellent, ok good so lets go back to the ribs, just ribs alone, you got it and 3 and 4
squeeze (counting) and 7, 8, 9, really work those sides keep the belly pulled in, now hips. Side to side (repeat) keep on going good, 2 more ok good, so now we're gonna go twisting just to one side center to the side
good, other side. Really squeeze those obliques ok good so now what your gonna do is rotate to the side, come forward here like a little crunch you should feel it thru here straight up, come forward and straight up, so my body is on this diagonal here good really squeeze, isolate this
so now make sure your feet are parallel, you're gonna do a leg lift as you do that crunch and good and crunch, let the leg go forward so we're still on that diagonal, don't get out of that okay with this leg lift, what it's going to do is tone in your back. The back of your waist so you have no extra stuff back there. Ok good, so now to the other side. Forward and forward and forward, you got it. keep pulling in here, really tight
Weightlifting Belts Weak Abs UHOH
What's up, guysé Jeff Cavaliere, ATHLEANX . It's Washboard Wednesday and we're talkingweight belts. I'm talking about how this weight belt mightbe making your weight belt weaker. You see, you actually have a weight belt thatnever cost you a penny, and you carry it around with you all the time. It's your transverse abdominus. But by relying on this far too often you'reactually going to weaken that and have it
cost you at the moment that it matters themost. On your big lifts. Let me reach for this one. You see, the transverse abdominus is a musclethat lays right here under the rib cage and it wraps all the way around our body. Through the magic of the muscle marker wecan actually see what it looks like. It actually comes right here, all the wayaround, and as you can see the orientation of the fibers is such that it lays just likea weight belt would.
It actually functions the same way. It doesn't move our body down this way. What it does is, it actually takes our bodyand it cinches it in. so it does this. It does the same thing that a weight beltwould do as you pull it tighter. It's going to pulls ourselves and our abdomenin tighter, which will provide the circular stability of the spine and core. So if we're going to train that muscle, youwant to learn how to actually contract it
so that it actually flattens the belly down. Okay, so what it does is it takes this bellydown from being out here and it learns to flatten it down, provide stability then, again,it wraps all the way around. I teach you how to do this through a lot ofour lower ab exercises. As a matter of fact, most of our ab exercisesin this tutorial that I cover over here â€“ you're going to want to watch that and see how wedo that specifically. But the importance of this tutorial is to getyou understanding the fact that the more of this that you use, the more you're actuallygoing to be completely counteracting what
you're trying to accomplish in the first place. That is stability. If you wear a weight belt, the first thingthat happens is â€“ if you wear it appropriately you're actually going to have a little bitof extra room in here. You never want to pull it all the way tightenlike this because you actually don't give yourself any room to push out against withthis intraabdominal pressure. So you have it a little bit loose so you cannow push into it and then have that pressure against the pad, which is pushing back inthe opposite direction.
Just giving you that extra torque in spinalstability. If you do that, think about what you're actuallydoing. You're actually training yourself with a distendedbelly. You're training yourself this way. You push out as you stabilize. When, in actuality, the healthier, more protectedspine has the ability to bear down and still have that intraabdominal pressure, but witha flatter belly because you have the contractions of the transverse abdominus.