Natalie Jill walks through bodyweight ab exercises designed to reduce waist size and strengthen your core. No equipment needed, just moves you can do to build strength from the ground up.
Hi, guys. Natalie, Jill. Here on Happy Healthy. But today we are whittling the middle. Whittling the middle. Everyone wants to know, how do I get that smaller waist, that smaller midsection? Whether you want a flat belly or six pack abs, that's up to you. But we're gonna whittle that middle today with some of my favorite exercises that you can do anywhere, anytime using just your own body weight. Best gym that you can find your own body weight and space wherever you want in your living room, your home, anywhere. All right, so we're going to start down on our back. So all you need is either carpeting or a mat soft surface. We're going to lay on our back. Toes, heels pointed forward, fingertips pointed forward, taking it down. Here.
We are laying down. Don't go to sleep. You're going to do these with me. We're going to lift up slightly and we're going to do some shimmies side to side here. Are you ready? Take it up and slight shimmy here. Side to side. Nice job. You want to make sure you breathe through this. This is a really concentrated ab movement. And make sure you press that lower back into the ground. Don't have your back curved. Push it into the ground. If this is hurting your neck, you can always put your hands behind your head. You don't want to pull, but you can just rest your head here or just shimmying it side to side.
Keep breathing through it and we're going to move on. Adding onto this, using your heels, I want you to lift up slightly, put your head down to the ground. And we're going to keep shimming it, but we're now squeezing in that glute bridge position. Squeezing those glutes, shimming those abs. You can lift your head up. You just want to make sure you're feeling it. So whether you have your head down or slightly up, make sure you're feeling it in your abs, not your neck. Rest your hands behind your head if you need to take that pressure off. Little mini movement. Good job. Lower those glutes down, but keep the movement going. Little shimmies. How we doing?
Good job.
Going all right. Relax. Good job. Put your legs out, hands over your head. What we're going to do here, we're going to come up one at a time. You're going to take one hand to the opposite toe. Watch me first. We're going here and back down and the opposite side. Are you ready? Take it up. Touch back down. Up. Keep that lower back flat into the ground. Abs tight core Engaged up.
Pushing that lower back. Taking that C curve away, pushing it into the mat. Using those abs, whittling the middle. Good job.
Always breathing through it.
Nice job, everyone.
Last one each side.
Nice. Oh, good job.
Now roll over onto our stomachs.
Mini stretch it out to length. Flat down. Pushing up slightly. Quads engage. Pushing to the ground. Just a little mini stretch out. Good job here. Okay, coming to our forearms. We're going to take it to a plank position. Bringing it up here. Watch me here. Squeezing those glutes. Squeezing those quads. Tucking your pelvis under. Making sure that lower back is always flat. Squeezing it here, holding it. And we're gonna start tapping it side to side with those glutes. Watch me first taking it here and then back to the other side. Are you ready? Take it over. Over.
Nice.
Two more each side.
Good job. How you feeling? All right. I'm gonna take a nap. Just kidding. How are those middles feeling? Good job. Okay, we're gonna take it up to a crawl position here. Up on your toes. Crawling it to here. We're going to walk all the way out and back. Watch me first. Taking it all the way out. Reach and back. Are you ready? All right, come with me. Taking it out. Touch and back in. Take it out. Reach back in.
Oh, this is a good stretch.
Out.
Go.
Okay, we're doing one more each side.
And back. Nice job. How we feeling? Good job, everyone. Whittling the middle. It's not the amount that we're doing. It's not the number, it's not the amount of time. It's what we're feeling. Are you feeling it in those abs? If you're not feeling it in those abs, I want you to repeat it. Do it again because it's about making it intense for you. Here's the thing with abs. Abs will come out of hiding. Everybody has abs. They're just hiding. On some of us, the way to get them out of hiding is to develop the muscles, but also to lose that overall body fat. And we do that through good diet nutrition. If you need help with that, check out my seven day jumpstart. Get you everything you need to know there for that and join me next time on Happy, healthy and fit. Bye, guys.
How Natalie Jill Fitness Was Born - The Journey From Corporate To Fitness To Midlife Conversations
