This content was created by Autumn Calabrese. This content was uploaded by Autumn Calabrese. This is a YouTube video titled "7 Simple Moves for SEXY ABS | Autumn Fitness" created on February 14, 2014, featuring Autumn Calabrese. It is a fitness tutorial where Autumn guides viewers through a beginner abs workout, providing instructions and tips for each exercise.
Hey, guys and gals. Autumn Calabrese here. Today we are doing beginner abs. If it's your first time doing this workout, I want you to check out the breakdown of these exercises first, so that you see what they are and how to perform them properly. If you've already watched that, let's get started. We're going to start with the standing crunch. So, feet hip width apart, toes forward, belly button in, hands by the ears. We have 10. Here we go. Squeeze. Lift it up. Exhale. Every time you contract forward, you should feel this. Blow all that air out.
We have three more. Three, two.
One. Very nice. Find the balance on one foot. Tap the other toe out to the side. Oblique pulls in, down. Really lean into it and then extend away from it. You gotta crunch every single time. Yes, these are beginner moves, but I really want you to focus on engaging your abs, feeling them work. Three, two, last one. Good. Let's switch it right to the other side. Here we go. Over. Put your hand there. Feel that muscle. Engage. Feel it contract. Still exhaling every time.
Three more. Three, two and one. Good. We're gonna go right into our twist. So feet a little wider than the hips. Across. Tap the toe. Reach those fingers away and across. Good. Really rotate on these. Drawing the belly button in. Four, Three, two. Last one. Very nice. Let's take it to the ground for half crunches. All the way flat on your back. Lower back pressed into the ground, hands by the ears, same thing. I want you to exhale as you come up.
Pull that belly button in. As you get stronger, you can sit up a little bit higher.
But right now your biggest focus is just engaging and squeezing. Three.
Two.
And one. Good. Bring it up into tabletop so the knees are bent at a 90 degree angle. No space on your back. Tap that toe down. Bring it up, reaching slightly in front of you. Really making those lower abs work.
And draw it back. Good. Give me four more just like this. Four, three.
Two. Last one. Very nice. Now, feet come to the ground. Knees stay bent. Little twist here. So, one hand by the ear. You're going to take the elbow to the knee and down. Other side.
Big twist. Really working those abdominals.
Blowing that air out every single time.
We have two more like this.
Last one.
Good. Now bring the feet all the way together. Drop the knees to one side. Chest stays facing the ceiling. Hands come by the ears. Again. You're not going to come up very high on this one. Draw the belly button in. Lift. Squeeze those obliques.
Come on, guys, lift. Right here. You're not gonna get very high, but that's okay. You should feel this.
Two more.
Last one. Let's drop it to the other side. We're almost there. And lift. 2. Try to keep those elbows wide. Don't let them close in. Open them up.
Drawing the belly button in. Make sure it stays engaged. 2 and 1. Very n. Lengthen those legs. Extend it out. Stretch it out right here.
Very nice. Nicely done, you guys. Those are your seven moves. Again, I know you're beginners, so I want you to always take these at your own pace. If you need a break part way through, that's fine. Pause it. Jump back in when you're ready. If you have any questions for me, please leave them below. I would love to help you out on your journey to fitness, and I will see you guys next time.
