Strong & Solid Ab Exercises in the Gym | Joanna Soh

Strong & Solid Ab Exercises in the Gym | Joanna Soh

Video Transcript

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[Music] hey guys it’s Jonah here if you’re in the gym and you’re wondering what app exercises can I do I’m good to share with you some really simple yet effective core exercises which will get you a rock solid core and trust me you will feel the burn I’ll perform each exercise for 15 to 20 repetitions for a total of 3 sets the rest time between each set is 30 to 60 seconds long I like to start by working on the entire core so the first workout is AB we’ll roll out this little piece of equipment is the killer app workout place your knees together on the floor hold the ab roller firmly directly underneath your shoulders keeping your arms and back straight throughout the entire workout row the wheel forward in a controlled manner stretching as far as you can go while engaging your core to keep you balanced then can track your core to slowly roll back to the starting position do not rush the workout ok go slow and keep your core contracted throughout next full extension this is another core workout I do regularly begin by lying on your back with your arms extended overhead and makes extend it out I’m using a 5 kilo weight to add more intensity as you breathe out curl up bringing your knees to the chest as you lift your shoulders off the floor bring the plate towards your ankles then breathe in extend your arms and legs straight out back into starting position and repeat don’t use momentum to propel yourself up engage your core and control the movements of your legs and also arms beginners you can start without any weights inclined plank rock this next workout is about small movement but your core will be on fire so get into a plank position on a fitness ball elbows in line with your shoulders keep your abs contracted and flat your body should form a straight line from your head to your feet then slowly shift your weight forward and back by moving your forearm in a small subtle motion keep your body in a straight line without arching your lower back again don’t rush at the workout it’s about control and feeling the contraction on your core sit at knee tucks one final workout which targets at the upper and lower abs sit on a bench with your legs stretched out arms holding on to the sides and your upper body leaning back slightly keeping your chest up and back flat throughout the workout bring your knees towards your chest crunching and engaging your entire core especially the upper and lower abs then return to the starting position and repeat if you don’t have a bench you can always do this workout on the mat now let’s move on and target more on the obliques another basic but extremely effective workout is Russian twist start on the mat with your knees bent and feet flat on the floor and hold a plate in both hands keeping a back flat chest up lean back slightly and lift the feet a few inches off the floor then slowly twist your torso to the left and to the right without moving your legs or hunching you will feel your obliques contracting the movement comes from your torso rotating not from your arms swinging beginners you can choose to place both feet on the ground plank hip dip one of my favorite oblique workouts has to be plank hip dip start in a basic plank position there slowly lower and dip the right hip close to the floor and then to the left side engage your core keeping your back flat and straight don’t lift your hips too high or arch your lower back and Alex and Michael work out by targeting the lower abs which can be challenging captain’s chair lake race if you see this machine in the gym use it it is a great core workout begin with your back pressed against the backrest and forearms resting on the upper supports with your hands gripping the handles keeping a leg straight and together suck your belly in and get your car and lift your legs directly in front of you parallel to the floor squeeze and hold for one count lower them down in a controlled manner and repeat this exercise targets especially the lower abs and also hip flexors if you’re struggling to keep your legs straight you can always start by bending your knees slightly and then progress so these are seven of my favorite core exercises which I like to do in the gym to give me a strong and rock solid core what are your favorite core exercises let me know in the comments below you might find yourself struggling to begin with but that’s okay stop any meet – but get back into the workout and finish it start without any weights if you need to and as you progress challenge yourself by adding some intensity so do these exercises at least two to three times weekly and you can combine it with my other total body workouts don’t forget to hit the subscribe button for more workout videos recipes and also fitness tips and do check out the videos right here as well all the best

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Comments (35)

  • @anumfatimataqvi3066 Reply

    Following your gym exercises and LOVE THEM

    May 18, 2024 at 12:25 AM
  • @palak6513 Reply

    Can I Do this exercise in daily routine in gym with equipment 😢 this is right or wrong

    May 18, 2024 at 12:25 AM
  • @khushbuvadgama335 Reply

    Want more gym workout for thigh, belly, and all day fit for whole body…thank you so much….thank youuu

    May 18, 2024 at 12:25 AM
  • @Fire.12 Reply

    Can you please make a video on how to contract abs for absolute beginners

    May 18, 2024 at 12:25 AM
  • @Pauline-xp6ki Reply

    Thank you!

    May 18, 2024 at 12:25 AM
  • @maryschembri3409 Reply

    Yours the best, you know how to explain correctly.i learn very much from this video

    May 18, 2024 at 12:25 AM
  • @starblue175 Reply

    I signed up gym. Can you do a video for obese 30kg. Its tough to go threadmill as I find myself breathless all the time.

    May 18, 2024 at 12:25 AM
  • @jobapplicant8744 Reply

    Thanks to your videos I do not look clueless in the gym. Your videos help me plan my workouts

    May 18, 2024 at 12:25 AM
  • @stuartiedrummond3051 Reply

    How often for these per week?

    May 18, 2024 at 12:25 AM
  • @shaheensayeda3284 Reply

    Dupur super 🙏🙏🙏

    May 18, 2024 at 12:25 AM
  • @noweliablake9394 Reply

    Hey everyone Jesus loves you

    May 18, 2024 at 12:25 AM
  • @lilyflower9218 Reply

    Best abs workout I ever tried it got all my abs burning and activated really sore the next day 😬

    May 18, 2024 at 12:25 AM
  • @riyasaha3283 Reply

    I have chondromalacia means the cartilage issue. So should I do the "Captain's chair leg raise"?

    May 18, 2024 at 12:25 AM
  • @erwanto9598 Reply

    👍

    May 18, 2024 at 12:25 AM
  • @gandako7257 Reply

    Looks so easy but noooo….☺️☺️☺️

    May 18, 2024 at 12:25 AM
  • @rakshithamenon5409 Reply

    How many days need to do in a week?

    May 18, 2024 at 12:25 AM
  • @valaykhobragade147 Reply

    Hey, I am a girl (13 yo) i need abs. Can you please tell me the exercise without equipment . After reading the comments i think you must be a good youtuber, hope you reply my comment. And yes, if possible can you give me easy exercises 😅. Stay safe from this coronovirus

    May 18, 2024 at 12:25 AM
  • @lifestylewithmitakshara Reply

    If u regularly do this,how much ti.e it will take to reduce?

    May 18, 2024 at 12:25 AM
  • @swapnaj664 Reply

    very useful love you joanna

    May 18, 2024 at 12:25 AM
  • @LHP74D3 Reply

    Hi Joanna, with these exercises how long would it takes to see the result? Do I need other cardio exercises along with these to get more effective? Also, can you share what is your daily diet like? I have like 6 weeks before my vacation starts, what kind of tips would you recommend for me? Thanks a lot.

    May 18, 2024 at 12:25 AM
  • @MoeDiesel Reply

    Nice video I love the ab wheel this is how I stay fit https://youtu.be/BCT9ltEPFME

    May 18, 2024 at 12:25 AM
  • @benerose14 Reply

    Hi Joanna! Is the ab wheel workout for a beginner? My trainer told me it's an advanced workout.

    May 18, 2024 at 12:25 AM
  • @Sanatani22562 Reply

    sister please make a weekly chart exercise plan for beginners . I have no gym equipment ☺️. you are doing great God bless you sis .😃

    May 18, 2024 at 12:25 AM
  • @jejannabanana Reply

    youre videos are really good! straight to the point unlike other videos!

    May 18, 2024 at 12:25 AM
  • @meowistic513 Reply

    Guys plz help me I'm 14 years old 170 cm and i am nearly 55 or 56 and sometimes 54 and half i think I'm having yoyo effect because i was starving for nearly two weeks can you advice me how much weight should I lose??

    May 18, 2024 at 12:25 AM
  • @shilpagopakumar4984 Reply

    johanna…can u please upload video on exercises and diet for pcos🙂🙏

    May 18, 2024 at 12:25 AM
  • @unluckysoul8384 Reply

    Upload video for butt fat reduction plss…….😩😩😩😩😩😩😩😩😩😩😩

    May 18, 2024 at 12:25 AM
  • @malugeethu9848 Reply

    Hii.. Joanna.
    I am a gr8 fan of u..nd u r doing such an amazing thing. For the past 5 Months I have been following ur core cardio workout and it apts to me very fit and I am looking much thinner than earlier…but I gained a little bit weight😟. Is there any problem in my routine? I also keep my diet properly..

    May 18, 2024 at 12:25 AM
  • @meenameenu4964 Reply

    How to reduce back belly fat and side belly fat please help me dear

    May 18, 2024 at 12:25 AM
  • @FaithVista Reply

    I love your gym workout videos!! Thank you for helping me in my gym workouts ❤️❤️

    May 18, 2024 at 12:25 AM
  • @maryemali9336 Reply

    Great job , but what if I don't have captain's chair leg raise in the Gym what I can replace it with?

    May 18, 2024 at 12:25 AM
  • @eelynlaw1424 Reply

    Any suggestions for beginners?

    May 18, 2024 at 12:25 AM
  • @DavidUrbinaFitness Reply

    Very nice video 🦁

    May 18, 2024 at 12:25 AM
  • @philipchan1856 Reply

    Nice! Very nice! 😍

    May 18, 2024 at 12:25 AM
  • @lawhoonchit6559 Reply

    I can’t even do the ab roller once🙂

    May 18, 2024 at 12:25 AM

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