Hey guys, Chardét here with Corpão Fitness.
This is your six minute AB workout.
It is Pilates core exercises.
It's tough, but doable.
We're going to go ahead and get started.
We're getting into these AB exercises, youhave five.
They're each 60 seconds, really fast turnaroundgoing from one to the other in, and all of them are going to be on our back.
So one position.
Lower down here to go to our first movement, which are slow slides.
So, set it up.
Pulling the lower back down to the floor, legs are going to come to tabletop, interlock the fingers behind your head.
Wide elbows really relaxed here.
And our starting position is going to be alittle arrow shape.
So you're going to slide your right foot alongyour left thigh.
Hold it there.
This is the shape we want.
This is the shape you need.
You ready? Go ahead and begin.
Switching, sliding the other way and thentaking it back.
And if it's not hard enough for you.
Coming off the floor here, raising those shouldersand continuing to slide, continue to squeeze the abs.
Or you can rest on the floor and semi relax.
Make sure you exhale every time one of thoseknees comes in, the breathing is really important here.
Ok, we're come into our first of two holdsholding now wherever you are.
Maybe you're holding that crunch as well.
Wide elbows, don't want to come together.
Slide to the other side.
Breathing it through.
Rock side to side.
Next movement, movement number two.
Ab exercise two, slow bicycle.
Same nice wide elbows, interlocked fingerspulling the belly button to the spine.
We're gonna go super slow in this bicyclecrunch.
You ready? Let's begin.
Take it back and release.
Taking your time.
Taking the time to come back down.
Watch those knees, a lot of times they liketo sneak up towards the chest, keep pressing them down so you can feel this workout.
Just pressing through a little more.
Coming up a little higher, still droppingthose legs, feeling those abs start to fire up here.
Last one, and relax side to side.
Now, our next movement that we're going tobe going into after that slow bicycle is a corkscrew.
So arms by the sides.
You can also have them behind the head againif you want.
Pointed or flexed feet.
Let's begin in that corkscrew small circlesaround controlling your abs here.
You want to make it harder, you could be reachingforward or have the arms here.
The important part is the control, so makesure you're not like falling all over it like this, more control.
I'm going to let you know when to switch.
Not quite yet, still squeezing the abs.
Still feeling that movement.
Go ahead and switch the other way, same movementsqueezing the abs, still breathing.
And if you don't feel this, make those circlesa little smaller because this AB exercise, when done right, feels like fire down thebelly, keeping it going here.
And so, guys, you got just a few more andthen we're gonna go into our next movement, movement number four of five is coming.
Pull the knees in quickly, right side to side.
Now, movement number four is a simple V dropthat you've probably seen these before, called many different things.
Heels together, toes out, dropdowns.
You feel that? And then take get back up.
Exhale drop to feel bending the knees if youneed to relieve the pressure on your back and take it back.
Inhale back if you want a little extra holdingthat crunch, bringing the arms here or back behind the head.
Taking a slow exhale down, it doesn't matterhow low you go.
It's more about how much control can you haveand how much can you keep your back on the floor? Good, continue to exhale on the way down.
Inhale on the way up, you should feel thisall along the belly here.
We're going to come into a hold to finish.
Just one squeeze.
I know you guys hate these isolation holds, but they're so good for you were nearly done anyway.
And pull it in final exercise is a butterfly.
Crunch legs come up that same little V-shapethat you did before.
Relax the shoulders.
You have the option to hold the crunch thewhole time here if you want.
Otherwise, I'll give you other levels.
Last movement of the day.
Big breath in.
Lower the legs to begin.
Pull the knees in like your opening wingsof a butterfly here.
Press the legs back out and bring it to 90.
So we lower down.
Pull those knees wide.
And then press it back down.
Now, if you wanted to, you could crunch, whichis the point of the butterfly crunch as those heels come in.
And you could also hold this movement, thiscrunch the whole time and just work those legs.
A lot of people think you can't work the absin six minutes, but they haven't tried this workout.
Continue to breathe.
We're almost there.
You nearly done? Nearly nearly done.
Let the abs go rock side to side.
Let the knees fall to one side to relax, tostretch it out.
You're done with this AB workout.
That is it.
The super-fast right, let the knees rock tothe other side relaxing here.
And you can see just this small little tweakspulling the back down, holding the breath, going slow.
Make your normal ab exercises a lot harder, a lot more challenging.
You want to do that stuff even in longer workouts.
Come back to center, roll up to finish.
And that is it.
Guys, let me know what you think about thisworkout in the comments about is it quick? Even harder during this time.
I should try to do like a four-minute one.
Let me know what you think, make sure youlike this video once you've done it and make sure you subscribe to the channel.
If you haven't already and if you want a littlebit extra work, I recommend doing one of the booty workouts because ABS and booty, theygo together very well.
I'll see you next time, guys.