Hi everyone! It’s me again.
Today I’m going to do ab exercises which can be done in bed with you guys.
These exercises will help in maintaining your ab lines, reduce abdominal fat, keep your midriff flat and get it in shape.
This will cinch your waist.
Why do I choose to work out in bed? (You can definitely work out on the floor)
Because you guys always told me that you don’t have space and don’t have time to do exercises.
So through this video, I want to let you guys know that even you stay in bed, you can whittle down your waistline and train your abs.
Let’s get started.
Firstly, lie down on bed.
I need to demonstrate to you guys, so I lie horizontally.  You guys may lie vertically.
Lie flat on the bed.  Extend and lift your legs to 30 degrees.
Hold them like this.  Then bend the right knee and pull it towards your chest, straighten your left leg.
Then your left leg.  Bend your left knee and pull it towards your chest.  Straighten the other leg.
OK? We do 40 reps.
1 2 … 39 40
Very good! Keep lifting your legs to 30 degrees.
Place your hands behind your head and interlock your fingers, lift your head and shoulder up.  Look at your toes.
Slowly bring your legs up about 90 degrees.  Do 10 reps.
3,4...10
Slowly bring your legs down.
Very good!  Then extend your left hand and touch your right outer calf.
At the same time, pull your left leg down.
Turn the upper body to the right side. Squeeze the oblique.
That’s one rep.  Let’s do 20 reps.
Remember to keep your legs straight.
1 2 … 9 10
Squeeze your tummy in.
11 12 … 19 20
Ok. Good. Let’s rest for 10 seconds.
Now it’s time to work our lower abs.
Place your hands down by your side.
Then draw your knees towards your head.
Lift your knee upwards at the top of the movement.
That’s one rep.  Then slowly bring your legs down.  Do 10 reps.
Remember to slowly bring your legs up and down.
3 … 9 10
Slowly bring your legs down on the bed.
Then interlock your fingers behind your head.
Lift your shoulder up again.  Lift your legs to 30 degrees.
Move them to the right, then to the middle, downwards, upwards and to the left.
Move the legs to the middle, downwards, upwards.  OK?
OK.  Let’s start.  Lift your shoulder up.  Do 14 reps.
I know that you guys are going to sweat.
That means these exercises work.
OK.  Let’s keep on doing.
Lift your legs to 30 degrees.
Then kick your feet up and down.  You don’t have to extend your legs too much.
Let’s do 20 reps.
This exercise strengthens two sides of our lower abs and makes the abdominal lines more beautiful.
OK. Let’s start.
1 2 … 19 20
Do you guys still have energy?
Here it comes to the last exercise.
Lift your legs up and bend your knees.  Move your bent knees to the right.
Then straighten your legs and hold them above the bed 30 degrees.
Then move your bent knees to the left.
Straighten your legs and hold them above the bed 30 degrees.
Right        Middle     Left          Middle
Let’s do 20 reps.
1 2 … 9 10
Last 10 reps
11 12 13 14
Squeeze your tummy in.
15 16 … 19 20
YEAH~ we’ve done the workout for flat tummy and lower abs.
Perhaps we don’t sweat a lot.
But this workout will stabilize our abs and absolutely work in reducing our waistline.
So… Even though you guys are a bit tired, but remember to keep it up.
Ok! Bye.
