Ready to Tone those ABS and Get that Perfect Slim Waist? Add this ROCK ABS & SLIM WAIST WORKOUT to your daily routine and do it for 30days to achieve incredible results! WARNING! You will feel the BURN!! Get the full Workout video along side extra motivation by signing up for FREE on the BTES App and be on your way to becoming a VIP!
Total-Body Benefits of the Rock Hard Abs & Slim Waist Workout
Results : You will start to feel better long before you see major fitness results. We all want fast results when we start an exercise program, but we also know deep down that true progress takes time. Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lung health improves, you have more energy to tackle daily chores.
Significant weight loss and muscle gains will take a few weeks to see and we are all different! However, even if you're not seeing muscle definition, the benefits going on in your body and mind are considerable. As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important too. The more hours you sit each day, the higher your risk of metabolic problems!
Eating a balanced, healthy diet will ultimately help you to eliminate unwanted weight in areas like the hips and waist, so remember that reaching your body goals requires 20% fitness and 80% nutrition. Sometimes we’re misled about what a good diet is supposed to look like! Our BTES Coaching and Meal Planning will have you feeling amazing in no time!
Showing Up : Showing up every day is how you go about developing your skills, building relationships, growing your audience and mastering your tools. Showing up every day means you have passion and focus. Showing up really means to be present in more than one way. It's about appearing consistently for things that matter. Showing up each day is about consistently pushing to get better, so you can look back each year on the measurable growth you've made. It also means being present by living in the moment. You take things one day at a time. The idea is that it's better to take the smallest step.
Showing up every day will help..
- You become your future self ahead of time.
- You improve your opinion of yourself and increase your self-confidence.
- Your relationship with your body will change and you will relate more positively to your body.
- You vibrate on a higher level with more abundant energy, excitement and happiness in your life!
- You’re ready for opportunities!
Showing up every day takes you one step closer to success.
Self - Doubt : Self-doubt can be understood as a feeling of uncertainty regarding one or more aspects of your true self, such as confidence or popularity. Some degree of self-doubt is ok because many people may question their ability to master new or challenging situations. Self-doubt is characterized by feelings of uncertainty regarding one or more aspects of the self. It is something that we all may experience at certain times in our lives. When self-doubt and negative talk becomes a habit, it can prevent you from grabbing opportunities that come your way and is not helpful. When it keeps you from improving and stuck in an endless cycle, it is time to take personal responsibility!
Simple Ways You Can Stop Yourself From Overthinking..
- Awareness is the beginning of change
- Don't think of what can go wrong, but what can go right
- Distract yourself into happiness
- Put things into perspective
- Stop waiting for perfection
- Change your view of fear
- Put a timer to work
Self-esteem is all about how we value and perceive ourselves. It's based on our opinions and beliefs about ourselves, which can sometimes feel really difficult to change. Your self-esteem can affect whether you like and value yourself as a person.
Rock Hard Abs & Slim Waist Workout! What are we doing in today's workout?!
Dead Bugs Single Arm to Double Arm Ext : Use ankle weights, if you have them, and do 30 seconds and then take a 15 second rest. Keep on blasting through! Sit on your booty on the mat, extend, hold and then back to the centre. Take your body into a Dead Bug position. Bend your knees in at 90 degrees as you bring them back into the centre. Keep your arms out in front, take the same leg forward and the same arm back. Drop your shoulders down and keep with your double arms and double legs. Stretch your leg out and your arm behind you. Take your legs into a 45 degree position and pulse, keeping your legs together.
Tuck you hips in and elongate those legs, adding an arm and a leg into the move. Hold this position by contracting your abdominal muscles and core slowly and lift your legs up to an extended position. Extend and hold your legs up tight and then gently release. Push yourself for that final set and show that real strength, power and determination that is getting you through this workout! Resting in between each rep.
You will feel stronger, revitalised and confident if you stick with this whole workout!
45 Degree Pulses : Still lying on your back, have one leg bent and one leg extended. Gently hold your head with your hands, keep your elbows bent and lift your head from side to side. 3 2 1 gently release and switch to the other side. Tuck your hips in tight underneath with your belly button pulled in. You are working on that chest, so lift up high and breathe! Bring your head gently from side to side, try and bring your legs down a bit lower for the second set. Relax and feel that tension, pull and squeeze! Move your heels further away from your glutes to make the exercise easier or move your heels closer to your glutes to make the exercise harder.
Single Leg Extension Chest Crunches L & R : Perform a one-leg extension with your right leg, while simultaneously crunching and twisting your torso to bring your left pec over your right knee. Reverse the motion, then repeat to the opposite side, extending with your left leg while crunching your right pec over your left knee. Shoot your leg up to the sky, with your elbows behind your head and out to the side. Take across your body and keep one leg up extended and straight and the other leg bent. Do 30 seconds on each side.
Inhale and exhale, breathe in and out with every single movement in making you a little bit stronger every time!
Oblique Crunch Knee to Elbow L & R : Take your arms out to the side and lie on your side. Keep your arm directly underneath your shoulder. Push down on your shoulders and crunch one leg in and then extend out to the side. Rest on one elbow and hold your other hand to the side of your head. 3 2 1 Extend. Stay on your side as you crunch your knee in and extend your leg out long. Get that lengthening all the way through. Gently release and relax, ready for the next exercise! This will really help your booty burn, especially if you use ankle weights too!
As you lie down on your right side extend your body out nice and long! Do your right side first and then switch to the left side! Squeeze those feet and legs together. Push down on your hand to keep those obliques going. Don't worry what your legs look like, just be grateful for every part of your body and love yourself!
Side Plank Hold L & R : Get into a Side Plank position and lift your body up straight and then back into a crunch position. Push down on your shoulders and your elbows. Hold that Plank position nice and strong! Hold your body steady and to the side, pull your core in tight and get a long line through from head to toe! Hold your elbow up to the sky and exhale out. You got this! Lift up nice and tall, squeeze and release all the way down. Take your body over to the other side and back into a crunch position, ready to do the crunch exercise again! 30 seconds on the clock - Believe!
Give yourself a smile because you are making it happen! Hold your core in nice and tight, take a moment to breathe and tell yourself 'I've Got This!'
High Plank Knee to Chest L & R : Push your hands down to the ground and move your knees across your body. Move onto your front and into a High Plank position. Take one knee in and tap your elbow with your knee. Spread your fingers out nice and wide. Using ankle weights will make it more challenging! Bring one knee in and then the other knee. Hold your strength and core nice and tight, shake out those arms but really work on Crushing your Core! Keep taking your knee across your body. Stay strong and controlled, squeeze your waist and remember to give your core an extra blast! Alternate and you can crush it! Pull your core in and hold. Work those obliques to try and twist a little bit more each time! Gently release and rest! How many solid reps can you get in?
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Want to work on that waist a bit more? Then try the Tiny Waist and Calorie Crusher Workout! Add this workout to your daily routine for the next 30 days to achieve incredible results! Your core will be on Fire and you will crush those calories at the same time!
Leave your comments below, let me know what workouts you want to see next!