Goddess Ab Burn

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Extreme team, This is a tough routine but totally worth ever grown. ;) Each exercise lasts 1 minute. You can go as fast or as slow as you want. Slow is better due to the fact you are working on proper form and placement of your body. If you feel comfortable with slow go slow. Some exercises are meant to be done with speed and I have put that in the description. So put on your music and get going!


Side Plank with Twist


Begin by lying on your right side and push up so that your body is supported by right arm and your feet are stacked on top of each other.
Straighten your left arm, reaching for the stars and balance for a moment. (FIT TIP: If you lift your left leg in the air as well, you will be completing an advanced side plank!)
Sweep your left arm down, bringing your hand to your right hip, and twist your body, turning it towards the floor while keeping the rest of your body in place. Squeeze the abs and hold for 2 seconds, then repeat.

Leg Kicks
 




Sitting toe-touches- can be done in front of telly and gives abbes of steel as well as improving toe touches. Start sitting on the floor as if you are doing a crunch. However, lift your feet slightly off the ground as well. Keep your arms tucked near your chest. Next, bring your legs and arms out to the toe-touch position. Go back to the first position. This should be done quickly.

Bridge Pose (setu Bandha Sarvangasana), Variation

 

Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.

Abs HOLD

Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.

Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bring extended right leg toward you by grasping right calf with both hands. Hold for 30 seconds and switch legs.

Fly Up

Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so that knees are bent about 90 degrees.

Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift arms to reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.

Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
Hugging knees to chest to rest between pulses.

Mountain Climbers

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Now raise your left knee toward your chest and place the balls of your feet on the floor—as if you were in a sprinter’s stance. Brace your abs and then quickly switch leg positions, so that you simultaneously kick your left leg back and bring your right leg forward. Alternate back and forth as fast as you can.

Box-and-Reach Drill

Begin in Vertical Leg Crunches starting position. Tighten abs, and reach over outside of right thigh with both arms. Return to center, then reach over outside of left thigh with both arms; repeat entire move, doing as many reps as you can in 1 minute.

Flutter Kicks

Begin in Box-and-Reach Drill starting position; lower legs until they’re about 1 foot above the mat and lower arms until they’re flat on the mat with palms facing down. Keep back flat on the mat and support sides of your body with arms as you move both legs simultaneously up and down in opposite directions (when one is up, the other is down); continue for 1 minute. Go directly to Modified Lower-Back Bends.

Modified Lower-Back Bends

Lie on your stomach with legs straight, feet shoulder-width apart, and the tops of your feet touching the mat. Your arms should be bent at the elbows, hands slightly higher than your shoulders, and palms on the mat. Flex your butt and lower back, and slowly raise your legs and arms about 6 inches off the mat; return to starting position and repeat. Continue doing the move for 1 minute.

Classic Jumping Jacks
Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position in one motion and repeat the move for 2 minutes.

Lie on your stomach with legs straight, feet shoulder-width apart, and the tops of your feet touching the mat. Your arms should be bent at the elbows, hands slightly higher than your shoulders, and palms on the mat. Flex your butt and lower back, and slowly raise your legs and arms about 6 inches off the mat; return to starting position and repeat. Continue doing the move for 1 minute.

Boat Pose (navasana), Variation

Lie on your back with your knees bent and feet on the floor. Pressing your belly to the floor, lift your head, chest, shoulders and arms as you extend your legs. Press the inner edges of your feet together, spread your toes, and draw the outer edges of your feet back, to stabilize your legs. Raise your left arm overhead, while twisting your torso to the left. Reach across your body to the left with your right arm.

Then untwist to the center and twist to the right, raising your right arm and reaching your left arm to the right. Return to center, and then bend the knees with feet on the floor, and relax back unwinding the spine one vertebra at a time.
Bridge Pose (setu Bandha Sarvangasana), Variation 

Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.
Lift your right foot off floor with the knee bent, drawing it toward your face. Straighten the right leg in the air. With the right foot, draw small circles clockwise and counter-clockwise. Replace your right foot next to your left one. Release your spine lowering one vertebra at time. Repeat with the other leg. Belly Crunch And Half Boat

Lie down and cross your right ankle over your left knee. Wrap your hands behind the left knee and pull it toward your chest for thread the needle (aka reclining pigeon pose). Place your hands behind your head, elbows pointing away from each other.
Leg Climb

Lying flat on your back with legs straight, bend your left leg to your chest and raise it straight into the air. Hold the back of your thigh with your left hand. Activate your left leg,pushing forward with your thigh and pushing back with your hand. Press your grounded right leg into the floor, toes flexed. Now tighten the belly, lift the upper body, and try to climb up the leg, one hand over the other, without throwing the leg forward. It’s as if you’re climbing an imaginary ladder or rope. Climb until you’re sitting tall on the sit bones. Climb down and repeat with the other leg. Modification: You can bend the extended leg until you’re strong and supple enough to do it with the leg straight.
Mermaid Pose

Lie on your left side, arms stretched and extended overhead together, so that your body is one straight line. Rest your head on your left arm. Lift your legs in the air, and then raise your arms and torso as high you can. Engage your legs from the toes up and pull your stomach in.  Hold for five breaths relax and repeat for 30 seconds. Then repeat on the other side for 30 seconds.
Now repeat this exercise routine 2 more times before ending with these stretches below.
Enjoy these stretches and hold them for as long as you like. Great job getting through this workout. Next time you'll feel even stronger!
Back Stretch

Back Stretch (1)

Back Stretch (2)

Back Stretch (3)
Child’s Pose

Child's Pose