10 Min Lower Abs Workout | Burn Lower Belly Fat | Free Flat Belly Program

Welcome back! So today's exercise is an exercise for the lower abdominal muscles for 10 minutes. If you want to perform these exercises on your abdominal muscles, you should try this exercise. You will feel it very much! This exercise is part of the 30-day flat belly challenge for free, so do not hesitate to join this exercise, but if you are only doing this video, do it, there is nothing wrong with that either. And come on, we're going to do exercises now, just before we start. Thank you very much if you press Like and Subscribe, and also send me comments and share this free program with others. Anyone that needs it. Now, lie flat on the mat, and let's start with the reverse crunch movement with changes. Place your hands next to your hips and push your hips up using your abdominal muscles, then while descending, extend your legs. You will immediately feel well the effect of this movement on your lower abdominal muscles, and also on all your abdominal muscles, also if you are not able because the exercises are for 40 seconds of any exercise. You can try for 30 seconds first, or 20 seconds, and take a break. Long too, there is nothing wrong with that. We all need to start from any time and place. After this movement, we have three levels of crossing the legs. Start with your legs extended upwards, then crossing them three times. Bring your legs down a little, cross them three times, and finally cross them again three times also at the bottom level, and raise your legs up, and repeat the same way too. Make sure to keep your back flat on the mat, and do not arch it so as not to hurt the lower part of the mat. Your back: You can raise your upper body a little to help with this, or keep your hand on your butt, not your back, and please make sure your abdominal muscles are engaged and contracted and we have the next movement: bent dog position with a knee bend. We're just moving from dog position. Bend over and bring your knees towards your elbows and really engage your lower abdominal muscles. This is a little easier than the previous movements, so keep it up, guys and loved ones! Turn yourself over and lie on your back again, and our next movement is the frog press. Place your hands behind your head or to your side, and pull your legs in. Remember to focus and engage your lower abdominal muscles here, and not your legs when you engage your lower abdominal muscles here. Youth and Movement Next we have V-up. Try to keep your hands and legs straight and engage your core abdominal muscles when you pose in a V shape. If you find this movement very difficult, do it slowly or you can keep your knees bent. Keep it up guys, you are capable! The next movement we have is crossing the legs obliquely and lying down the mountains. Bring the knees towards your opposite elbows. Do this movement as quickly as you can. Focus and engage your core muscles in your abdomen. The next movement is the rolling elbows. Extend on your elbows and continue cycling with your legs. I hate to say this again, but focus on your lower abs. Otherwise, you won't focus on them. Your muscle memory starts by engaging your legs, not your stomach! We're in the middle of practice, guys. Only five minutes! Now get into plank position, and our plank to squat is next. And stretch on your back again, and our jackknife is next. You touch your feet and hands without bending your elbows and knees. Do it with a few pulses each time, to really engage your abdominal muscles. Now sit down and we will do a U-shaped boat move. Draw a semi-circle. With your feet and try to do it slowly until you feel the burning, and the burning is very intense and crazy, but you can do this movement! Take a small break in between if you need a chance to rest. There are only 2 exercises, guys. After this movement, we have to raise the legs and we are about to finish. Try to keep your legs straight throughout the duration and keep your back firmly on the mat. The last exercise is rolling. Give this all you got, guys! We've come this far, so don't give up now! This is the exercise, my friends! If you feel a burning sensation in your abdominal muscles, press Like and Subscribe well, leave me comments, and turn on notifications, and I will see you guys in the next video. Bye! Bye!