Caroline Girvan | 12 Minute 4x4 Abs Workout at Home - No Equipment | Caroline Girvan @CarolineGirvan | Uploaded December 2021 | Updated October 2024, 45 minutes ago.
4 x 4 ABS!
A simple yet very effective routine to work the ab muscles and core!
Straight to the point and intense!
The main focus for this routine is that lower back pressed into the mat the entire time… it doesn’t matter how low you lower the legs but so important to only lower to where you can keep that back PRESSED into the mat!
If you lie flat on your back with legs straighten out and completely relaxed, you will notice you can place hand or a small gap in under the lower back due to natural curvature. Then think about preventing this gap. You automatically brace the core and press the lower back into the mat. This is s simple way to think about leg lowers.
If you perform leg lowers with bending at the knees, lower to just above the floor or lower by 30°, this isn’t important. If you try to lower past where you should and the lower back lifts off the mat, then you simply won’t be working the muscles you are aiming to!
And ensure you are breathing the entire time! Aim to relax your breathe and exhale during the lowering!
I really appreciate repetition when I perform ab workouts, even if it is not specifically repetition but variations off s similar movement, I find I gain the most from!
One other point… take it SLOW! Perform each rep with intent!
The timer will be on for 40 seconds of work per exercise with 5 seconds to get ready for the next exercise!
As the title implies, we simply perform these 4 exercises for 4 sets amounting to 12 minutes!
All you will need is your mat!
TUCK
LEG LOWER
REVERSE CRUNCH TO TOE TAP
ALTERNATING LEG LOWER
Take your time with each rep and have fun!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: youtu.be/FgqmrQ2rnfM
Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
4 x 4 ABS!
A simple yet very effective routine to work the ab muscles and core!
Straight to the point and intense!
The main focus for this routine is that lower back pressed into the mat the entire time… it doesn’t matter how low you lower the legs but so important to only lower to where you can keep that back PRESSED into the mat!
If you lie flat on your back with legs straighten out and completely relaxed, you will notice you can place hand or a small gap in under the lower back due to natural curvature. Then think about preventing this gap. You automatically brace the core and press the lower back into the mat. This is s simple way to think about leg lowers.
If you perform leg lowers with bending at the knees, lower to just above the floor or lower by 30°, this isn’t important. If you try to lower past where you should and the lower back lifts off the mat, then you simply won’t be working the muscles you are aiming to!
And ensure you are breathing the entire time! Aim to relax your breathe and exhale during the lowering!
I really appreciate repetition when I perform ab workouts, even if it is not specifically repetition but variations off s similar movement, I find I gain the most from!
One other point… take it SLOW! Perform each rep with intent!
The timer will be on for 40 seconds of work per exercise with 5 seconds to get ready for the next exercise!
As the title implies, we simply perform these 4 exercises for 4 sets amounting to 12 minutes!
All you will need is your mat!
TUCK
LEG LOWER
REVERSE CRUNCH TO TOE TAP
ALTERNATING LEG LOWER
Take your time with each rep and have fun!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: youtu.be/FgqmrQ2rnfM
Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
