[00:01] good place, but you still can't see your abs. It might be because you're just not I'm going to show you a weighted ab workout that you can use either a 5 lb plate for beginners, a 10 lb plate for intermediates, or a 25 lb plate for
[00:17] abs to make them stand at attention. All you're going to need is just a little bit of space on the floor here in 9 [music] minutes. Let's do it. The first exercise up is this plate pass reverse crunch. And this one's going to hit the
[00:29] lower abs with this bottom up movement. The weight is going to be pushed underneath your tailbone as you curl up, which requires a that you get enough of a lift on the tailbone [music] from the work of the lower abs and also that you
[00:41] accomplish the pass. The heavier the weight, the more friction as you try to push it across and the more stabilization needed. You do this for 60 seconds. If needed, you can rest pause your way all the way through.
[01:36] [music] hey hey
[01:54] a hey a called the hideaway twisting leg raise. So here what you do is take the plate and [music] engage the abs by lifting the shoulders up against the weight of
[02:07] gravity. Now the idea is the rest of the movement is what's happening with the legs. You want to get them lifted to the point where the toes disappear or hide away behind the plate. Once you lose sight of the toes, then you twist the
[02:19] torso at the bottom. Again, creating that bottom up rotation and intensifying the exercise. [music] 60 seconds. Once again here,
[03:07] hey a hey a [music]
[03:33] level with the Russian twist and press. [music] And what I want you to focus on here is trying to keep the legs up off the ground the entire time, requiring a lot of core stability and balance as you do this. And as you get into the middle
[03:45] plate up and overhead. [music] The higher that plate goes, the more that weight wants to actually try to pull you backwards, requiring again more intense rotation itself here is what's driving the effectiveness of this exercise. Do
[03:58] it once again for 60 seconds [music] if you can.
[04:12] >> Ah, [music] hey.
[04:32] H [music] [music] hey,
[04:48] [music] hey, [music] hey, hey, hey.
[05:06] got some work to do. And this one is our mid-range exercise [music] called the plank, but we like to make it always more difficult. You have to drag that plate alternately across your body. Every time you have to reach up and
[05:19] pull, you're in one less point of contact on the ground. So only one forearm and two feet rather than all four from a plank. This makes it more rotational stability and also having to once again overcome the friction of that
[05:32] plate on the floor makes this pretty demanding. 60 seconds once again demanding. 60 seconds once again [music]
[05:47] [music] hey >> Ah, hey.
[06:40] agonizing that can be. And also, you probably heard about the Rainbow Bridge. Well, we're bringing the rainbow bridge and all that agony here into the exercise as you're basically making this big rainbow shaped arc with the
[06:53] shoulders up off the floor. This is our top down rotation move. [music] alternately wiping the plate essentially left to right and right to left, but reaching up in the middle there and also making sure to keep those shoulders off
[07:06] making sure to keep those shoulders off for the entire duration of the exercise.
[07:24] [music] >> a [music] a
[07:42] Ah, [music] hey.
[08:15] more of a top down focus. Though, there still is some rotation going on here. making [music] big clockwise circles here off the shoulder blades cleared completely off the ground. And at the halfway point, 30
[08:30] seconds in, you want to switch the direction and go back in the opposite direction for the remaining 30 seconds. Big circles again, trying to clear those you can towards the ceiling in the middle.
[09:05] [music] >> ah >> [music] >> a
[09:51] consistency. Come back and do this workout each day if you can. The more abs up. If you're looking for a step-by-step meal plan to help you on head to athletext.com. If you're looking for more ab workouts, you can try this
[10:05] 7-inute workout if 9 minutes is too much for you. Or you can get help with that over here. Guys, head to athletext.com. meal plans, supplements, everything you on notifications so you never miss a video when we pull one out. Give it a
[10:19] shot. [music]