Скачать или смотреть Deep Core & Abs Workout // Sculpt Your Six Pack & Obliques (No Equipment)

This workout is a focused deep core and abs session designed to strengthen your transverse abdominis, sculpt your six-pack muscles, and define your obliques through slow, controlled movement.
We’ll begin in Boat Pose to immediately activate the deep core stabilizers and challenge balance. From there, we’ll add pulses and Hundreds in Boat to build endurance and create heat in the center of the body.
As the workout progresses, you’ll move into crunch variations with the legs in a 90-degree position to protect the lower back while intensifying abdominal engagement. Roll-ups into Boat Pose will challenge coordination and control, followed by deeper abdominal curls with the chest elevated and controlled chest circles to target the upper abs without straining the neck.
We’ll also incorporate oblique rotations to strengthen the waistline and improve rotational stability before finishing with a stretch to release tension and restore length through the core and hip flexors.
Focus on drawing the navel gently inward, keeping the ribs connected, and moving with control rather than momentum. If needed, modify the range of motion or bend the knees slightly — this is about deep activation and precision.
Take a breath, find your balance, and let’s begin.

00:43 abs work from boat pose
01:19 boat pose abs pulse
1:45 and hundreds in boat pose
02:25 abs crunch with legs in 90 degree angle
04:00 abs roll ups to boat pose
5:13 abs crunch with legs in 90 degree angle
6:40 deep abs crunch with chest elevated
7:08 deeps abs crunch with chest circles
9:36 deep abs oblique rotations
10:39 stretch

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