Hi, I'm Emi.
Today we are going to work on our abs and the obliques: the side abs here.
These exercises are going to pull in our belly and shape our waist.
This is also day 9 of our 15-day 'Visible abs and belly fat-burn program'.
You can find all the videos and the calendar of the program in the description box below.
Remember to subscribe and turn on the notification button, So you won't miss any of the new videos.
And you can also share your progress and transformation on Instagram, Tiktok, Facebook, and use hashtag #EmiTransform, so we can motivate and support each other.
And if you're ready for the workout: LET'S GO! 10 exercises 45 seconds each, 15 seconds rest in between.
1st exercise is 'Twist & Tap' to begin the burn for the muffin tops.
*peep* *peep* *peep* Slightly lean backward while holding your belly tight until you feel that you're working your abs.
This is your starting position.
Twist your torso to tap the floor with your elbow.
Remember to keep your body leaned back the whole exercise.
Feeling the burn in your belly and your side.
Don't sit all the way back up because that will lose the tension.
Slow and controlled.
Focus on the ab burn.
*peep* *peep* *peep* Rest for 15 seconds.
Second is side crunch.
*peep* *peep* *peep* Lie on one side.
Crunch your side ab to lift your elbow and knee to touch.
Repeat on this side for 22 seconds and switch.
Squeeze your side ab as hard as you can in each rep.
3 2 1 Switch! Keep your upper arm and leg off the floor to maintain the tension.
*peep* *peep* *peep* Third is crunch to side.
*peep* *peep* *peep* Legs up towards the sky, Crunch your abs to lift and twist your torso up to one side as much as you can, Bringing your arms to the outside of your thighs.
Make sure you squeeze your abs hard here! Effort is a choice, remind yourself why you clicked into this video.
Work for your goals and the life you want to live.
*peep* *peep* *peep* 4th is opposite elbow and knee touch.
*peep* *peep* *peep* One leg extended a few inches off the floor, Bend your opposite arm to lift your head up, Then crunch your abs to bring the elbow and knee to touch.
Continue on this side for 22 seconds and switch.
Keep your head and leg lifted off the ground throughout the whole exercise 3 2 1 Switch! The key for the burn is to press your belly to the ground and really tighten your ab for each lift.
*peep* *peep* *peep* Fifth is opposite arm and leg touch.
*peep* *peep* *peep* Similar to the last exercise, this time we're keeping both our arm and leg straight.
Squeeze your ab as if someone is punching your belly to the floor Lift your arm and the opposite leg up, tap your ankle, Then come back down while keeping both your head, arm, & leg off the ground.
Maintain the tension in the abs.
3 2 1 Switch! *peep* *peep* *peep* Halfway done! 6th is Russian twist punch.
*peep* *peep* *peep* Work your abs to lift your legs up, Twist from side to side and punch the floor next to you Try to challenge yourself: the lower your torso and the slower your movement is from side to side, The more burn you get in the abs.
Feel yourself getting stronger and stronger in each rep.
You are killing it! *peep* *peep* *peep* 7th is heels touch.
*peep* *peep* *peep* Press your belly to the ground, squeezing your abs, shoulder and head up, bend to the side.
Squeezing your side ab to touch your heel.
Alternate between sides.
Try your best to curl up while squeezing and tightening your abs down to the ground.
This is how we maximize the burn.
*peep* *peep* *peep* 8th is knee side plank hip dip.
*peep* *peep* *peep* Get into a knee side plank.
Focus on using your side ab to lift your body up and down The secret to more burn here is to tilt the upper part of your body slightly to the front Concentrate the weight on your side ab for each lift.
Switch sides after 22 seconds 3 2 1 Switch! *peep* *peep* *peep* Only two more exercises to go! 9th is knee side plank elbow to knee.
*peep* *peep* *peep* Again in knee side plank, this time extend your upper leg straight, then crunch your ab to curl it up, And bring your knee and elbow to touch Repeat on this side for 22 seconds and switch.
3 2 1 Switch! Keep squeezing your side abs and belly for each rep.
Trust the process and let it do the work *peep* *peep* *peep* And our final exercise of this workout: is spiderman high plank.
*peep* *peep* *peep* In high plank position Tighten your abs so that your body is in one straight line, Then bring one knee to draw an outward circle towards the outside of your elbow as you squeeze your side ab.
Switch side after 22 seconds.
3 2 1 Switch! This is working not just our side abs and our muffin tops, But also inner core, pulling our belly in together for a smaller waist.
Push it for the last few reps! *peep* *peep* *peep* Workout done! Stretch out your abs and don't forget to subscribe & turn on notifications for all the new videos and workout programs! Share your progress using the hashtag #EmiTransform and you can tag my Instagram and Facebook.
I would love to see your amazing results and celebrate with you! See you soon!.