This video presents a comprehensive abdominal workout routine that can be done in bed, with the goal of reducing waist size. The routine includes:
1. Abs stretching: Lifting the upper body, stretching the abs, and bending the upper body backward.
2. Knee plank: Lifting the belly up, arching the back, and using the abs.
3. Leg lifts: Lifting the legs alternately, bringing the front thighs closer to the belly, and arching the back.
4. Sit-ups: Lifting the head using the hands, raising the upper body, and keeping a little space between the scapula and the floor.
5. Draw-in: Inhaling through the nose, blowing the stomach as much as possible, and exhaling slowly.
6. Leg opener: Spreading the legs, lifting the hips, and keeping the strength in the abs.
7. Plank: Arching the back, empowering the abs, and keeping the knees lifted.
8. Stretching: Stretching the front belly, crossing the legs, and pointing the toes far away from the body.
Throughout the routine, the instructor emphasizes the importance of breathing, using the abs, and not pushing oneself too hard. The video also provides modifications for those who may find certain exercises challenging.
Here are the key facts extracted from the text:
1. Measure your waist by wrapping a tape measure around your belly button before and after the workout.
2. Start by lying down and placing your hands next to your ears.
3. Lift your upper body and stretch your abs, keeping your elbows straight.
4. If your back hurts, you can put your elbow down and lift your chin up to stretch more.
5. Stretching your abs first can double the effect of the workout.
6. Don't stop breathing during the workout.
7. The "knee plank" position involves keeping your knees down and heels up.
8. Arch your back as much as you can and use your abs in the knee plank position.
9. If you feel a burden on your shoulder, bring your elbows closer to your body.
10. Stretch the left front belly by bringing your left leg to the right and pulling your toe away.
11. Stretch the right front belly by bringing your right leg to the left and pulling your toe away.
12. Get down on all fours and lift your legs alternately to work your abs.
13. Bring your front thighs closer to your belly and arch your back to work your abs.
14. You can jump up and down to add intensity to the workout.
15. Gentle leg lifts are effective if you need to avoid making noise.
16. Keep your hands next to your ears and lift your upper body to stretch your abs.
17. Place your hands next to your ears and lift your upper body to stretch your abs again.
18. Lie back and keep your knees folded, then lift your legs and use your abs to lift your hip.
19. Keep breathing and don't hold your phone with your hand during the workout.
20. Set your phone aside and use both hands for the workout.
21. Lie back and keep your knees folded, then lift your head using your hands and start sit-ups.
22. Keep a little space between your scapula and the floor to make the sit-ups effective.
23. If you have pain in your neck, use your hands to lift your head during sit-ups.
24. Keep your knees folded and draw-in, inhaling through your nose and blowing your stomach as much as you can.
25. Exhale slowly and feel your belly getting harder.
26. Take another deep breath and exhale slowly to firm your belly.
27. Keep your knees folded and touch your right heel with your right hand, then switch sides.
28. If this is hard, you can touch around the calf/shin area instead.
29. Use your hands to lift your neck if you have pain.
30. Shake your body from right to left and don't push yourself if your neck hurts.
31. Take a break and stretch your legs, then twist your ankles inside out.
32. Twist your ankles from your hip joint and keep your knees straight.
33. If you can do more moves, try the draw-in and put your power into your abs.
34. Keep your abs firm and rest at the same time.
35. Bike pedaling involves drawing a big circle with your legs and lifting your hip as much as you can.
36. Raise your upper body and be conscious of your abs during bike pedaling.
37. Keep your hip high and feel the muscle in your stomach during bike pedaling.
38. Keep your knees bent and lift your legs alternately during the "lazy abs workout".
39. Put your arms around your knees and bounce up during the "lazy abs workout".
40. Make sure to use your abs and come up during the "lazy abs workout".
41. Don't forget to breathe during the "lazy abs workout".
42. If you have pain in your back, don't force it and work in your comfort zone.
43. Rotate your right leg joint outwardly and draw a big circle.
44. Lift your leg high to work your abs.
45. Switch sides and rotate your left leg joint outwardly.
46. Draw a big circle outwardly with your left leg.
47. Lift your legs alternately and feel your abs.
48. Keep your knees bent and lift your legs alternately.
49. If you can do more, straighten your other leg further.
50. It's effective to your abs if you pull your leg up properly.
51. If you feel pain in your back, don't force it.
52. Clasp your fingers and place them on the back of your head, then lift up and start sit-ups.
53. Breathe all air out when you come up during sit-ups.
54. If you have pain in your neck, place your hand behind your neck and start there.
55. Try the draw-in and keep bending your knees, then take a deep breath.
56. Expand your belly as big as you can, then slowly exhale.
57. Exhale and firm your belly.
58. Inhale one more time, then slowly exhale.
59. Exhale until your belly gets hard.
60. Breathe out all the air from your lungs.
61. Keep your knees bent and spread your legs, then lift your hips.
62. This works your abs and inner thighs.
63. If your back pains, you can slide your hand under your hips.
64. Fully open and close your legs, keeping strength in your abs.
65. Keep lifting your hips and closing your legs.
66. Face down and place your hands next to your ears, then bend your upper body backwards.
67. Feel the muscle stretching and put your elbow down if you have pain in your back.
68. We used our abs a lot, so let's stretch them out and take care.
69. Bend over backward as your back allows.
70. Put your elbow beneath your shoulder and do a plank without your knees touching the floor.
71. Arch your back and empower your abs.
72. If you have extra energy, you can add moves to the plank.
73. Or you can drop your knees if it's hard.
74. It's good as long as you're using your abs.
75. Don't push yourself, especially if you have pain in your back.
76. Feel your abs and then stretch the front belly.
77. Cross your left leg to the right and stretch here.
78. Point your toe far away from your body and make sure your abs are stretching.
79. Cross your right leg to the left and work on the right front belly.
80. Extend it and keep breathing.
81. You did a really good job!
82. If you want more videos for a smaller waist, check the link below.
83. Also, check the link for the subchannel and lazy stretch textbook below.
84. Check out Twitter and Instagram when you have time.
85. Keep breathing till the end.