– English Lyrics

Lyrics & Translation

[English]

this is Fitness blender's 10-minute abs

workout in this workout routine we're

going to be doing 45 seconds of 10

different exercises let's go ahead and

get started with the first exercise go

ahead and lay down on the mat we're

going to be doing flutter kicks

first go ahead and get

ready and begin those legs come straight

up over your hips drop your left leg out

first then cross them back and forth

nice quick motion making sure those legs

stay as straight as you possibly can

bring that leg up over top of your hip

over top of your chest a little bit then

all the way back out to almost touching

the ground and right back up

again make sure those abs stay nice and

contracted the entire time sucking that

belly button

in just keep that motion going under

control

two more one and two go ahead and let

those legs relax let's move on to the

next one this is the reaching oblique

crunch go ahead and get

ready

and begin crunch up and try to rotate

those shoulders sideways you want to try

to get both those shoulders off the

ground as best you

can nice tight squeeze reaching the

outside of that thigh try to keep those

hips flat on the ground try not to let

them roll just keep rotating left to

right Reaching Across trying to get a

nice tight squeeze to those obliques and

those abdominal

muscles

got two more on each

side nice tight squeeze keep those abs

contracted and there's your last one

right there go ahead and let it relax

next one is going to be the Pilates side

hip

raise go ahead and get

ready and begin up on that left arm

first on that left side try to keep

those knees relatively close together

you're going to try to shove those hips

up as high as you possibly can the same

time pulling that left shoulder down

towards that left hip get a nice tight

squeeze to those obliques and let those

hips drop back down as far as it's

comfortable but don't completely touch

the ground you want to keep just a

little bit of a hover then press them

right back up nice tight squeeze every

single

time

almost done just one more and let it

relax all right let's switch it over to

the other side doing the same exact

motion on the right side this

time go ahead and get

ready and begin bring that hip up nice

and high same thing you're going to try

to pull that right shoulder down towards

that right hip get a nice tight squeeze

in that oblique and let that hip drop

back down but don't completely touch

keep a little bit of a hover and right

back up if you want to make these harder

you can always kick those feet out

completely straight so you're going off

of those toes rather than off that

knee

almost done just got one

more and let it relax all right moving

on to the next one this is the Russian

twist sitting up on your tailbone for

this

one get

ready and begin Lean Back keep that

chest nice and straight you want a nice

straight line through that torso

rotating left to right as far as you can

it's more about range of motion than it

is about how fast you can do it now for

the easier version you can keep your

feet on the ground just like we're doing

here otherwise if you want to make it

more difficult lean back just a little

bit further and get those feet up off

the ground so they're actually hovering

off the ground just a little bit leaning

back like that actually makes those core

muscles have to work a lot harder to

help you keep that balance burns more

calories and makes it much more

difficult to do the

motion

almost

done and let it relax all right moving

on to the next one this is a toe touch

crunch so laying out flat on your back

for this one leg straight up above those

hips get

ready and begin get those legs up there

nice and high straight up don't let them

come over top of your stomach you want

them right on top of those hips crunch

up like you would with a regular crunch

but instead of forward you want to go

straight up like you're trying to touch

those toes the higher you get up towards

those toes the more those abs are going

to have to work also make sure as you

lean back you don't let those abdominal

muscles

release almost done

just one more and let it relax all right

moving on to the Pilot's leg PS facing

down up into that push-up

position get

ready and begin go and get up in that

push-up position nice straight line from

your shoulder all the way down to your

ankle alternating legs lifting one then

the other try to keep those hips as

stationary as possible now as you can

see here we're doing our push-up off of

dumbbells and that's just to relieve the

tension on your wrist a little bit a lot

of times people have problem with

putting their their Palm flat down

against the ground because that wrist is

just a little bit too tight not enough

flexibility in there for that range of

motion so this just relieves that

tension just a little

bit almost done just one more on each

side

and go ahead and let it relax all right

moving on to the next one this is the

Pat's leg pull facing up this is

basically done from a reverse plank

position go ahead and get

ready and begin bring those hips up nice

and high off the ground you want to try

to keep a nice straight line from that

shoulder all the way down to that ankle

then alternate those legs trying to keep

those hips up nice and high trying to

let not to let them swing left to right

as you switch those

legs nice slow fluid motion nice tight

squeeze on that leg try to keep that leg

as straight as you can as you lift it up

it's going to want to bend on you those

hamstrings are going be pretty tight in

this position just keep that motion

going so have just one more in each

leg last

one and let those hips drop go ahead and

let it relax moving on to pilat toe Taps

next so back over onto your

back get

ready and begin those knees come up to

that tabletop position 90° on that knee

90° on that hip make sure that knee is

directly above that hip joint doesn't

come in any further over top of that

stomach then nice and slow alternate

those legs tapping that toe barely to

the ground then coming back up to that

tabletop position constantly suck that

belly button in down towards your spine

keep those abdominal muscles nice and

contracted you don't want to have any

Gap underneath your lower back you want

to have that lower back plastered

against that mat if you need a little

bit of help with that hug those knees

into your chest reset your back and

start right back into this

motion we're almost done just a few more

repetitions and there's your last one

right there and go ahead and let it

relax all right moving on to the knee

tuck crunches next this is your last

exercise get

ready and begin come up onto that

tailbone tuck those knees in nice and

close to your chest as you crunch

forward and then Lean Back nice straight

back as you kick those legs out away

from you those hands back behind you

there for a little bit of support if you

want to make this exercise more

difficult just lift those hands off the

ground do this motion just hovering off

that tailbone makes it much more

difficult for those abdominal muscles

just try to get as much range of motion

out of that chest as you can it's not

going to feel like you have a whole lot

so crunch forward as those knees come in

extend that chest back as you extend

those legs out just keep that motion

going just got a few more to go

through two

left and let it relax all right good job

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Key Vocabulary

Vocabulary	Meanings
leg /lɛɡ/ A1	noun - one of the two long parts of the body that connect the feet to the main part
arm /ɑːrm/ A1	noun - one of the two long parts of the body that connect the hand to the shoulder
hip /hɪp/ A1	noun - the area near the top of the leg, where it joins the body
shoulder /ˈʃoʊldər/ A1	noun - the part of the body between the neck and the upper arm
knee /niː/ A1	noun - the joint between the upper and lower parts of the leg
chest /tʃɛst/ A1	noun - the front part of the body between the neck and the abdomen
abs /æbz/ A2	noun - short for abdominal muscles, the muscles in the stomach area
crunch /krʌntʃ/ B1	noun - a type of exercise where you sit up or lift your body to strengthen stomach muscles verb - to tighten the stomach muscles while lifting the upper body
twist /twɪst/ A2	verb - to turn or rotate the body from side to side noun - a rotating movement, often used in exercises like the Russian twist
plank /plæŋk/ A2	noun - a body position where you stay on your elbows and toes, holding a straight line
lift /lɪft/ A1	verb - to raise something to a higher position
pull /pʊl/ A1	verb - to move something towards you by exerting force
squeeze /skwiːz/ A2	verb - to press something firmly, often to contract muscles noun - a tight pressing action
raise /reɪz/ A1	verb - to move something to a higher position or level
kick /kɪk/ A1	verb - to strike or move something with the foot noun - a striking motion with the leg, such as in flutter kicks
roll /roʊl/ A2	verb - to move by turning over and over
hover /ˈhʌvər/ B1	verb - to stay in one place in the air or just above the ground
burn /bɜːrn/ A1	verb - to be destroyed or damaged by heat or fire; also to use energy, like burning calories