TARGET LOWER ABS | Best Workout To Flatten Lower Belly (Puson) ♡ Sobrang Worth It!
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00:00.0
Gusto mong lumiit o maklatin ang kuson mo?
00:08.0
This lower ab workout can help you.
00:10.0
Hindi ka lang dito mag-burn ng calories, mag-to-tone ka pa ng lower ab muscles
00:15.0
na kailangan mo sa pag-reduce ng lower belly fat.
00:18.0
All you need is a yoga mat or any soft surface.
00:21.0
So pwede mo rin itong gawin sa kama.
00:23.0
Kung ready ka na, let's go!
00:25.0
Siyempre, magsistart tayo sa easy move muna.
00:28.0
Lying knee to elbow crunches just to warm up our abs.
00:31.0
Always keep your back flat on the floor at hindi naka-arch
00:34.0
para feel na feel mo talaga yung pag-crunch ng abs mo.
00:39.0
Inhale sa start, exhale sa crunches.
00:42.0
Let's do this slowly and controlled.
00:44.0
Hindi kailangan magmadali.
00:46.0
Simple lang siya diba, pero effective.
01:09.0
Alright, next move natin, alternating leg raises.
01:13.0
Dito na, tatargetin na natin ang ating lower abs.
01:16.0
Hands on your sides or sa ilalim ng glutes for support.
01:19.0
Feet together, lift your legs.
01:21.0
Breathe out sa pag-lower ng legs, breathe in sa pag-angat.
01:27.0
Make sure to keep your back flat on the floor
01:29.0
and lift your leg bago patuluyan umabot sa floor.
01:32.0
Always tighten your abs.
01:35.0
Kayang-kaya natin to.
01:55.0
Ito na yung masayang part.
01:56.0
Best exercise for the lower abs, reverse crunches.
02:00.0
Hands behind your hips, feet together.
02:02.0
Gamit ang lower abs, lift your butt off the floor.
02:05.0
Konting teas, masakit, pero worth it.
02:11.0
Inhale sa start, exhale tayo sa crunch.
02:18.0
You're doing good!
02:40.0
Next up, Russian twist.
02:42.0
Gamit na gamit ang core strength natin dito.
02:44.0
Dapat talaga naka-angat ang legs natin dito, but as a modification, we can keep our feet on the floor.
02:50.0
Lean back, inhale sa start, exhale sa twist, side to side.
03:02.0
Really feel your ab muscles.
03:13.0
Malapit na, 10 seconds!
03:26.0
Sunod, knee pull-ins.
03:28.0
Ang sakit din na ito sa lower abs at sobrang worth it.
03:31.0
Place your hands on the floor behind your hips, lean back, lift both legs, then pull your knees papunta sa chest as you engage the abs.
03:39.0
Inhale sa start, exhale sa pull-ins.
03:44.0
Keep your back straight and your upper body stable.
03:47.0
You should really feel this in your lower abs.
03:50.0
Kayang-kaya natin to!
04:10.0
Pahinga muna tayo sandali with an easier move.
04:13.0
High plank to down dog.
04:15.0
Hold the plank for 2 seconds, then switch to down dog.
04:19.0
Keep your core stable throughout the move.
04:22.0
Inhale sa plank, exhale sa down dog.
04:55.0
Next, maintain your high plank dahil high plank to knee to elbow ang next move natin.
05:00.0
Inhale sa start, exhale as you lift your knee toward your opposite elbow.
05:05.0
Alternate the left and right leg.
05:09.0
You can do this fast pero I prefer slow so ikaw na bahala.
05:13.0
What's important is you keep your abs tight throughout the move.
05:21.0
You're doing great!
05:22.0
Tuloy-tuloy lang!
05:40.0
Higa na tayo ulit para sa next move, alternating toe reaches.
05:44.0
Start tayo sa paghiga with both arms raised and then reach your opposite foot alternating left and right.
05:50.0
O diba mukhang madali lang?
05:54.0
Inhale tayo sa start, then exhale tayo sa toe reaches.
06:25.0
Sunod, bicycle crunches.
06:27.0
Again, make sure to keep your back flat against the floor.
06:30.0
So start, then reach your knee with your opposite elbow.
06:33.0
One of the best ab workouts so stay with me and let's do this together.
06:53.0
Keep going, last 15 seconds.
07:14.0
Pero good job tayo!
07:15.0
Sunod na natin ang leg raises.
07:17.0
Kung makaya mo ang bicycle crunches, I'm sure you can also do this.
07:21.0
Effective then for targeting the lower abs.
07:25.0
Start with your legs extended off the floor, then lift to form 90 degree angle with your hips.
07:30.0
Inhale sa start, exhale sa leg raises.
07:33.0
Do this slow and controlled para feel na feel mo sa abs mo.
07:37.0
Lift your legs before they hit the ground.
07:55.0
Isang reverse crunches naman ulit dyan before we move on to our next moves.
07:59.0
Sulitin lang natin ang move na to to really target our lower abs.
08:07.0
Make sure you're really using your abs to lift your butt.
08:10.0
Konting te-es para goodbye to lower belly fat and hello to sexy lower abs.
08:40.0
Alam ko yung iba medyo pagod na so this time one leg at a time lang yung knee pull ins natin.
08:46.0
First 15 seconds left leg, last 15 seconds switch to right leg or the other way around.
08:51.0
I love this move!
08:52.0
It's one of my favorites.
09:26.0
Ngayon naman plank to crossover toe reaches.
09:29.0
Parang plank to down dog lang kanina but this time we reach our opposite foot with one hand.
09:34.0
Alternating left and right.
09:41.0
Keeping our weight at the center of our core to maintain our balance and always keeping our abs tight.
09:47.0
Exhale, inhale, exhale.
09:51.0
You're doing great and we are nearly done.
09:54.0
Third to the last move na natin to.
10:10.0
Second to the last move, elbow plank to side crunches.
10:13.0
Inhale sa start, exhale sa side crunch.
10:16.0
Alternate ang left and right.
10:18.0
We've come this far so tapusin na natin to.
10:25.0
Keep abs tight and keep breathing.
10:55.0
Last exercise na natin to.
10:58.0
Tabletop to toe reaches.
11:00.0
Start tayo sa tabletop position.
11:02.0
Keep your weight at the center of your core to maintain your balance as you reach your opposite foot.
11:09.0
Exhale every time you reach your toes.
11:20.0
We're never giving up, we've come a long way at malapit na tayo sa finish line.
11:42.0
Great job, sexy love!
11:43.0
Masakit talaga itong workout na to lalo na dito sa lower belly abs pero okay lang yan.
11:48.0
That means it's working.
11:50.0
Do this every other day or 3-4 times a week for best results.
11:54.0
Isunod mo naman itong booty workout kung gusto mong ma-achieve ang arglass figure with flat belly and big booty.
