Скачать или смотреть Fire Abs Workout / Deep Core & Obliques | Neck & Knee Friendly Six Pack Training

This workout is a focused abs session designed to strengthen your deep core muscles, define the six-pack area, and sculpt your obliques — all while being gentle on your knees and neck.
If you’ve ever felt strain in your neck during ab work or discomfort in your knees from high-impact movements, this class is for you. We’ll be working from plank and kneeling oblique patterns to build strength through stability, not speed or strain.
We’ll begin with knee-to-chest movements in plank to activate the deep transverse abdominis and warm up the core. Then we’ll move into lateral bends and controlled arm patterns to target the obliques while integrating breath and spinal support. Throughout the class, you’ll focus on strong alignment, steady breathing, and controlled transitions to ensure the neck stays relaxed and the knees stay supported.
You’ll repeat the sequence on both sides to build balanced strength before finishing with powerful knee-to-elbow work from high plank to challenge endurance and core control.
Keep your shoulders stable, your ribs connected, and your breath steady. Modify the range or take breaks when needed — this workout is about smart, intentional core training that leaves you feeling strong, not strained.

00:38 knee to chest in plank
2:19 warm up for oblique work
3:08 lateral bends with elbow up
4:20 lateral arm reach and back
5:26 lateral arm bent and back with deep breathing
7:17 knee to elbow in plank
8:20 warm up for oblique work, other side
9:04 lateral bends with elbow up
10:25 lateral arm reach and back
11:33 lateral arm bent and back with deep breathing
13:36 knee to elbow from high plank

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