Sweat Inches Off Waist

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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

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