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TRACY’S Bikini ABS How to have a tiny waist and flat stomach MIAMI style!


Hi, It’s Tracy. So today I’m going to share you with as a part of our Miami Beach series some bikini ready standing abs. These are awesome workouts that you can do can do absolutely anywhere. They’re really really effective. Make sure you keep your mind into it and your really focused and your squeezing those abs super tight. I hope that you like it and make sure to leave your comments below Alright, so lets get those abs beach ready. So I want you to start with your legs about hip width apart just pull in your abdominals as tight as you can without changing anything.

And then release. Then pull in super duper tight, and release. So that’s your sandwich press. You know that exercise and if you don’t, you can check out this video which will explain it in greater detail. Good and squeeze. Lets do two more. Pull in and last one, ok good, so bring your ribs side and side to side as your doing this your not moving your hips at all, and side that’s it keep going, side, and 7 and 8.

Good, 9 and excellent. OK so bend your knees here and your hips are going to go side to side and side, that’s it and side and side really pull in, keep this super tight and 6, good a few more and 7 and 8, good 9 and excellent, ok good so lets go back to the ribs, just ribs alone, you got it and 3 and 4 squeeze (counting) and 7, 8, 9, really work those sides keep the belly pulled in, now hips. Side to side (repeat).

Keep on going good, 2 more ok good, so now we’re gonna go twisting just to one side center to the side good, other side. Really squeeze those obliques ok good so now what your gonna do is rotate to the side, come forward here like a little crunch you should feel it thru here straight up, come forward.

And straight up, so my body is on this diagonal here good really squeeze, isolate this so now make sure your feet are parallel, you’re gonna do a leg lift as you do that crunch and good and crunch, let the leg go forward so we’re still on that diagonal, don’t get out of that okay with this leg lift, what it’s going to do is.

Tone in your back. The back of your waist so you have no extra stuff back there. Ok good, so now to the other side. Forward and forward and forward, you got it. keep pulling in here, really tight good. You have to with these workouts, especially these standing workouts its so important, I can’t stress it enough that you keep your brain in it. you can’t start thinking about other stuff. Just really focus on what you’re doing. Let’s add that leg lift. Lift the leg Lift, notice I’m staying diagonal My leg is sorta an add to get a little extra booty.

Ok good, so now your hips are gonna go forward and back and forward and back and again, you wanna keep this pulled in tight so you know I’m always a big fan, keep your hands up here so you can feel what you are doing. so now were going to circle the ribs, circle the ribs but my hips are really still here and again good, now reverse and circle in tight, circle good, so now hips good, keep your belly pulled in so were working those lower abs and getting a little bit of work thru the hips as well.

All good good and reverse good, so now side to side a little bit quicker good now twist both sides before we did it just on one ok, so kinda twist, you’re gonna go hip up and hip up again, toning in the back of the waist so I’m keeping this a little twist here twist to the other side and hip up.

So you should feel the back of your waist here excellent, good, so let’s go back to that side to side and not get those ribs good so now were going to go forward and backwards really squeeze, forward and keep your shoulders out of it. good, a couple more like that really squeeze okay good, now go into your twist other side, do the twist.

And just roll your shoulders back Lift up and stretch the abdominaland then squeeze So make sure that you go thru that series two to three times, keeping those abdominals pulled in its a quick little way to do some different abdominal work so that are feeling beach ready. Okay, Talk to you soon. Bye
Tracy Campoli

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