This is a YouTube video titled "Ultimate CORE and AB Workout | Natalie Jill" created on October 7, 2014. The content features Natalie Jill leading a detailed core and abdominal workout session, providing exercise instructions, tips on form, and motivational guidance throughout the routine. The video also includes mentions of workout apparel and nutritional advice related to achieving visible abs.
Hi, guys. Natalie, Jill here. Welcome back to Happy, healthy and Fit. We're doing the ultimate core workout today. All core focus, all abs. Now, for abs and core, you want to make sure you're always engaging your core no matter what you're doing. And that is the ultimate trick to having that flat belly and having abs or six pack or just that strong core. You want to engage that core all the time, but some focus exercises on it will help you get stronger for everything. So today we're focusing on ultimate core. Now, before I forget, I get asked about my outfit sometimes. This one is from Train Like a Freak Apparel tlf and I'll have the information down below. And I'm liking it because they got a little mesh action here. So we're going to move on to ab workout today. And all you need is a mat or a soft surface, your own body weight, and, as always, water to stay hydrated nearby and a towel because you're going to sweat during this one. All right, we're going to take it down to the ground, and we're going to start in my favorite position. I hope you're not sick of them yet because they are the best ab exercises. We're going to start with a plank. Always starting with a plank here on our forearms. And I do have a video on how to correctly do a plank. You want to make sure you take a look at that if you need help. But plank should not hurt your lower back ever, if you're doing things correctly and engaging that core. So we're start up on our forearms here in that plank position. Never sinking down low. Squeeze those glutes, curl it under, tuck it under, squeeze those abs in and hold. Squeezing. Really activating everything, feeling it in that core. When these are done correctly, it should feel great on your lower back. That's the key. And you want to hold it here. You can hold as long as you want. You can start adding some variations if this is too hard here. Stay here. Or push your knee down slightly to take a little break and then bring it back up. But if you're doing okay here, we're gonna move on with some toe taps side to side. You ready? Take it out. And in and out and in. Stay with me here. Alternating, keeping that core tight the whole time, distracting yourself with that little toe tap. Really working that core. Keep going. Nice job, guys. One more each side here. Nice job. Squeeze it. Holding it down. Now bring it up to your hands. Hold it. It should be a little bit easier here. Activating our arms and our shoulders. And Our chest here. Still engaging that core. Holding it. We're going to try to vary this up here. Taking a leg through to the other side and twisting. Watch me. First we're going to take it through. Twist. It's a little break right there. Back down and then other side. Are you ready? Take it through. Twist. Back down. Starting position. Other side. Twist up. One more each side. Twist. Nice job. Good job, everybody. Okay, taking it to our knees here. Squeeze those glutes in. You're going to feel this a little bit in your quads, but we're focusing on core and abs here. Hands out in front. We're going to take it to a slow lean back here. Just like this. Use that core. Bring it back. It's a little movement. Think about abs, core. You will feel it a little here. Mostly want to work here. Are you ready? Just give me five of these. Take it back. Breathe through it. And forward, back, forward. Three more. Last two. Final one. Nice job. Good job, everyone. You're doing a great job here. Take it over to our back. We're going to lay down here. Lay down flat on your back. Open up really wide here. Arms up overhead. Feet out in front. Big stretch here. And we're going to take it all the way up to a V touch. Watch me first. Take it up and open. Are you ready? Take it up. Squeeze and open. Up and open. Keep that lower back. Press into the ground as much as you can using those abs, using that core. You got this. Breathe through it. Two more. Last one. Nice job. Good job, everybody. Bringing your feet flat down, toes pointed forward. Fingertips pointed forward. We're going to take it to shimmies side to side. Concentrating on one side at a time. Working those obliques. So pick a side. And you want to take it to a shimmy here. Little movement. Really concentrating on one side here. Breathing through and then switching to the other side. Nice job. Alternating it back and to the other side. Last set. Each side and back. Good job. Take a break. Great. Everybody. We're going to take it back to the final exercise. We're going to go back to a plank position. On your forearms here. Bring it up to a plank. Hold it here. Now, you can stay here or you can add a knee to alternating sides of elbows. So watch me first take it knee to opposite elbow. I'm taking it here. And then the opposite. Are you ready? Take a side to side. These are hard. You should feel it working you. One more each side. Good job. You did it. How are those abs feeling? You should feel that. Notice that was a short workout. We didn't do a lot of exercises, but they were very concentrated. You should really feel that in your abs and in your core. You can do these as often as you would like. You just want to make sure you feel it for you. Now, as always, abs are made not just through the intensity of your workout, but but also it's important what you're eating. You have to eat the right foods so you can see all that hard work. If you need help with that, check out the link down below for my 7 day jump start which will help you with that. And then if you wanted to learn more about my outfit, the Train like a freak because we train like a freak. I've got that information down below as well. See you guys next time. Bye.
