1. Bench knee lifting/ inclined variation even harder 2. Superman 3. Planks with weights 4. Weighted side bend 5. Side plank 6. Weighted Russian twist 7. Band press
@CreoleX409
3 ай бұрын
Why thank you sir
@dxs2007
3 ай бұрын
That band press is commonly called Pallof Press.
@swilhelm3180
3 ай бұрын
Slow straight leg leg lift and hold parallel to the ground for a few seconds, then slowly descend. Also slow L-sit scissor kicks are brutal. Not 1 in a thousand gym guys can do them.
@MikeAlright
2 ай бұрын
75% of why we watch this is because of her body
@stalekhine
3 ай бұрын
Kelly, your PT content is some of the best on KZitem. High value, to the point, actionable, no BS. Thank you. You and your team deserve the spotlight.
@nickbezmaterny5567
3 ай бұрын
This woman might be the best fitness coach on earth.
@AM-my3jk
3 ай бұрын
I can see her muscles through her shirt. I'll listen to her no questions asked.
@h2beezy2
3 ай бұрын
That's not the only thing you can see through her shirt..sorry had to say it
@Bolaway
3 ай бұрын
This is not you can achieve without steroids. And no, steroids are not only for being huge. Look at her chin, for example: it is getting some male aspects due to the testosterone. Don't copy people, study and develop your training based on how your body reacts to it. You can have some insights from people training, but never copy.
@markmiranda9292
3 ай бұрын
Interesting content. I like these alternatives to basic crunches/situps
@coffeebean4356
3 ай бұрын
@@Bolaway This is a very dumb rule to go by. You have teens that looks like this and those that have this kind of jaw/chin naturally. Yes, you learn from others but not everyone is using gear.
@taylormangold1891
3 ай бұрын
@@Bolawayshes spoken about this before she’s never done steroids. She has gotten filler which is what you might be seeing. She was literally a D1 athlete and has been a coach for 12 years.
@ryandeffley7652
3 ай бұрын
The Superman is one of the most underrated and humbling core exercises there is. It initially did expose my back as the weak link. I could barely hold the pose and contraction for 20 sec and doing a plank for 2-3 min was common place for me at that point. Since adding Superman's in to my daily mobility, it has helped me a TON.
@swilhelm3180
3 ай бұрын
I don't even know why people even bother with the plank. It's such a nothing exercise. Want better abs? Use dip bars and lift your legs up slowly til they are horizontal with the floor, hold for a few seconds then SLOWLY LOWER THEM. Also try slow scissor kick L-sits. Doing them slow is brutal. Or use a Roman Chair for more support for your arms/shoulders. To begin try lifting one leg at a time, never bending your knees like everyone does at the gym. That's another nothing exercise.
@ryandeffley7652
3 ай бұрын
@swilhelm3180 - The plank is about building core stability in the transverse abdominis. Not building a six-pack. 😆 The fact that you're focused on "abs" shows ignorance as to why the plank is even used.
@swilhelm3180
3 ай бұрын
@@ryandeffley7652 After you do what I mentioned above you'll realize how pointless planks are. Everything mentioned above requires lots of core stability. You could do a plank in your sleep after getting to that level. It's a nothing exercise. Or a senior's exercise if they have been inactive for decades. There it has a function. The most basic introductory exercise. Like brisk walking. If you want to discuss something it tends to work better if you don't insult the other party. And for core stability doing a superman on gymnastic rings near floor level works very well. Put your feet in suspended stirrups like TRX with the rings for your hands for even more core stability work.
@mylesleggette7520
2 ай бұрын
I had an injury where I ruptured a disc in my lower back. The strain Supermans put on the lower back make them a non-starter for those of us with lower back injuries.
@ryandeffley7652
2 ай бұрын
@mylesleggette7520 - Have you actually tried doing one, or are you just assuming out of fear? The cornerstone of recovery is forcing the affected area to be put under microdoses of strain so it gradually gets stronger over time. So you'd do a Superman for 3-5 sec a day, and when that gets easier, then 7-10 secs, etc..If you avoid doing things that work the lower back, it never has any reason to get stronger. It's in the same vein as an allergy shot. They microdose you with traces of what you're allergic to so your body builds up a tolerance over time.
@jow-fw9nt
3 ай бұрын
That last bit about if your tummy going into a cone shape was so helpful xx
@SD_Bruv
3 ай бұрын
Yes! Definitely
@neilbasford6003
3 ай бұрын
Kelly, Thanks for giving detailed explanations with your exercises as it helps to appreciate the real benefits.
@chelseajade031
3 ай бұрын
Thank you Kelly for making these videos. I'm learning a lot with you. I appreciate how you take time to explain everything in detail, it's so helpful to understand what certain exercises do and all the science behind. Thanks again!
@jpinke00
3 ай бұрын
The way you explained this made a ton of sense!
@TheErajat
3 ай бұрын
Kelly, you have all my respect for achieving what u have achieved. Nay sayers will talk while people like you are on their way to achieving their fitness goals. Kudos champ for all the work you put in.
@jorge2739
3 ай бұрын
You look so good and strong Kelly!
@dadbod7510
3 ай бұрын
Best thing I ever did was training abs between sets. Even 10 reps between sets adds up to a big total. Targeting lower abs and obliques more gave me better total results. I'm in my 40s, not huge but cut like a sandwich. I drink beer, eat pizza but just have always trained hard since I was a teenager.
@AdityaSingh-ot8vu
3 ай бұрын
You are wonder woman kelly 🙌🏼
@LordPhoenix140
3 ай бұрын
Plank with kettlebell pull-through is one of the best core workouts that exists.
@Mu_the_Maori
3 ай бұрын
Thnx Kelly I have chosen to do the Roman twist leg raises thingy exercises
@SD_Bruv
3 ай бұрын
Yea, I'm going to work this in in between my bench rotations. Glad I found your content. Subscribed
@dnserror89
2 ай бұрын
7:14 i wasn't ready
@jcosstv
20 күн бұрын
Lmaoooo!
@MsMonkeylovely
3 ай бұрын
Thank you Kelly! I've just found your channel and I love your simple, yet in depth demonstration. I've always struggled with abs, but I work with the cable machine to perform the exercises and I'm finally enjoying it
@boneybone8123
8 күн бұрын
I gone out to buy one of those bands. That's enough work out for me this month, will come back to this video for the next phase.
@sunvavachi
2 ай бұрын
Lying leg extensions are so good. I need to start incorporating these again. Thanks for showing how to do this on a bench!
@jaqulynnebell3504
12 күн бұрын
I"m working through these. The bench knee lift and the band press are new to me. I'm pretty sore. Looking forward to jumping back in tomorrow!
@pattilabelle6748
3 ай бұрын
Right on time! Thanks Kelly!
@wordpainting3
3 ай бұрын
I like these exercises so much better than standard sit ups.
@brockwhite2525
2 ай бұрын
Kelly i love watching your videos. The way you explain and show the process really helps. Thank you for sharing your time with us all.
@byranwitherspoon5369
2 ай бұрын
Kells is a BEAST i support anything this woman does no questions 🙌🏿💯
@anikatasnim6001
3 ай бұрын
8:28 generally it’s not a good idea to tuck your belly in to engage your core. This sort of practice can easily result in hypertension in the pelvic floor. Alternatively, breathe in deep with your diaphragm, expanding your belly sidewise, which will engage the transverse muscles. Hold the breath for a few seconds before releasing slowly. Use this breathing technique during all exercises, it doesn’t only engage your core but also increases endurance and facilitates mind and muscle connection .
@mrmecam9510
3 ай бұрын
Thanks for this Routine.. I love it
@rythmicwarrior
3 ай бұрын
That tip about watching for your abs doming is gold
@glynhannaford7332
3 ай бұрын
I love this! Great work, thank you. 😊
@physicalimprovement8384
2 ай бұрын
The instruction provided here is second to none. All of it. But I really enjoyed the explanation on planks in particular.
@gabrielxoxo4211
3 ай бұрын
I can recommend twisting very aggressively. On the knees, seated, holding a stick.
@jonber9411
3 ай бұрын
Did not know about the cone shape of the belly as a bad sign. Good advice. Amazing physique on you. You know your stuff
@laur3882
Ай бұрын
Alright, after watching a few of her videos, I'm convinced that she knows her stuff... subscribed!
@cedrikfelter73
Ай бұрын
My core needs extra work. Thanks for these tips….will include it in my workouts.
@awesomeegp
3 ай бұрын
Awesome video! Thanks so much, you nailed a couple things I was doing wrong/didn’t know. Absolutely enjoyed the way you explained things.
@jcanning07
3 ай бұрын
Great common sense advice for the core muscles. No fluffy stupid exercises. Just good solid exercises which work all the major movements of the spine and trunk.
@jelmago395
2 ай бұрын
Best core exercises ever explained. Keep them coming!!!!!!
@katycanino1566
3 ай бұрын
Thank you Kelly for explaining the "cone" I get sometimes when working my abs. I was wondering why that was happening.
@ravecomedical9647
3 ай бұрын
Hi Kelly - Does doing lateral side bends widen the waistline ? I’ve always heard that exercise is not ideal for sculpting obliques. Doing a hip rotation / twist is better.. Your expertise is greatly appreciated. Thank you
@FIGGY65
3 ай бұрын
If you don’t overdue the weighted sidebend it will strengthen your side waist/obliques…the twisting can be problematic if you’re particular structure(s) aren’t favorable for them. Give them both a try and see how they feel.
@aestheticallyAri
3 ай бұрын
Straight Gems! love it here!❤
@MatthewMoscotto
3 ай бұрын
4:33 welcome to the bakery
@rubenrivera7495
3 ай бұрын
Thanks Kelly, all your advice is supportive base in your figure.
@miguelrivas3635
3 ай бұрын
thanks kelly. i like this training
@SpeechOfLove
3 ай бұрын
Love is not blind; it simply enables one to see things others fail to see ❤
@majorpuggington
3 ай бұрын
1st time viewer, thanks algo. Very helpful demos and explanations. Any opinion on suitcase carries or farmer walks with the bells?
@donschlegel1972
2 ай бұрын
Appreciate all your great information and sharing that. Thank you so much Health and Wellness always to you.
@shoshanal798
3 ай бұрын
Thank you! This is really helpful
@regina6838
2 ай бұрын
I appreciate the lack of annoying background music. ❤
@tudormiller887
3 ай бұрын
Great abs workout video Kelly. I'm a brand new subscriber in 🇬🇧
@theBartSimpson
3 ай бұрын
You look gorgeous! Keep shining!
@NIMRODSPAGE
3 ай бұрын
Thanks dear 👏 Am applying this tonight
@dc-comunic
3 ай бұрын
Your physique is truly remarkable, with an incredible symmetry and a truly inspiring posterior. My deepest congratulations, and I must say it serves as a great inspiration for my own fitness journey
@4TheLoveOfHockey
3 ай бұрын
great conent, awesome channel and really great dialogue, thank you for sharing that with us. Subbed and liked - have a good one!
@NesseSmith
2 ай бұрын
Oh Wow, Kelly that was a great explained video 10/10 ✔️
@angharadhodges7486
3 ай бұрын
Thank you for this helpful video! How would you program these exercises throughout the week? One workout or more spread out across several? Sets/reps?
@kellylmatthews
3 ай бұрын
I prefer across the week but if you do a body part split you could do them all in an ab day!
@SuperhumanUnchained
3 ай бұрын
Great video Great channel Great content Great athlete Great motivation and inspiration keep doing what your doing and I will always support you and your channel
@mgschoolot
Ай бұрын
I have had two life-saving surgeries - one requiring a 14” cut down the middle of my torso & one along the scar from belly button down. My abdominals do dome a bit while performing prone core exercises and also when performing planks no matter how much I work on keeping everything pulled in. Is this typical when the abdominal wall has been cut?
@rgh622
3 ай бұрын
Click, click, BOOM! 7:14
@power_man1
3 ай бұрын
That’s all I was here for. Thank you.
@Gunther-mt2bk
3 ай бұрын
Dear lord
@oracle9245
3 ай бұрын
LAWDDD HAVE MERCY
@TstreetVB
3 ай бұрын
Nurse! Quickly, my pills!!!!
@lindsaycarta
3 ай бұрын
Such a great video thank you. Please do a back and bis video!
@TimeWaveOfficial
2 ай бұрын
THIS!!! all the ab trainers dont recognize that their workouts trains the hip flexor and not the abs... since i started lifitng my hip i feel it immensly
@JohnDoe-gk5xj
2 ай бұрын
The hips, thigs and butt are truly crafted by God!
@fitnessfoodbyvchen9735
2 ай бұрын
Thank you, I need to work on my Core🙏🤸
@user-fq8ib9mp5y
3 ай бұрын
Kelly, can you share with us you daily meals for the day or a week. Is intermittent fasting interest you
@miketaylor1665
3 ай бұрын
That last tip was gold for me! My transverse addominis isnt tight!!
@Masc87
2 ай бұрын
Beautiful and informative. Thank you 😊
@trombonemunroe
3 ай бұрын
Great video! Thanks for some really great exercises and form tips! Subscribed
@NoamPeled
3 ай бұрын
Great exercises, but what's the difference between "anti-extension" and flexion? Or between "anti-rotation" and opposite side rotation? Is it just a colloquial way of describing isometrics?
@joohara1985
Ай бұрын
great instruction! Brilliant! 🤩
@jassaljs
3 ай бұрын
You are soooo fit👏👏
@Hiram8866
3 ай бұрын
I've just tried the long plank and it seems a better ab exercise than I have been doing. So I will incorporate that one in to my program. I don't use a gym, I train at home.
@johndoe-ps9fl
3 ай бұрын
Strong,stronger...Kelly!!!!
@mariomorais1974
3 ай бұрын
She's amazing thanks
@Killerwhale317
3 ай бұрын
Ok, she looks like a super hero.
@dramacidal81
3 ай бұрын
Very very good presentation.
@samharris319
2 ай бұрын
Love all your training tips Kelly! Is there a recommended reps/sets for these exercises? Thanks
@KonataSmall
3 ай бұрын
This is great info! Thx
@robbieguerrero3351
2 ай бұрын
Thank You Kelly...You Tough Woman :)
@Longhorse316
3 ай бұрын
Thank you for the information and DAMN 😍
@detro690
5 күн бұрын
But I've got a persistent injury in my lower back. What should i do for this workout😢
@matheussantosrs
2 ай бұрын
2:24 got me right on spot
@b_aleman
3 ай бұрын
Im always looking for ab excersices to try. Because any excerise other than cable machine rotations KILLS my lower back.
@bshadrick
3 ай бұрын
Im 71 and in good shape but have a 71 year old back too. Would love to have you as a personal l trainer! Bill
@DrSSC243
3 ай бұрын
She forgot the farmer carry. Amazing core exercise.
@Jack-zd5qc
3 ай бұрын
What an awesome instruction.
@void_star_void
3 ай бұрын
Noice, more core content is appreciated 😮
@chicca8046
2 ай бұрын
What a great video!
@noimilnikel460
3 ай бұрын
Which abdominal workouts do you recommend for beginners? Do have videos for them ?🌈🙏🏻🤙🏽
@venkatramana331
23 күн бұрын
Does this not effect hip flexors if they are already tight? Or if we have an anterior pelvic tilt?
@HasanAli-ny7lg
2 ай бұрын
Yay go Kelly 😊🙌
@ACAC-lb7ux
3 ай бұрын
You are very fit great work thanks for the video blessings always
@ScottH7651
7 күн бұрын
how about doing a video on proper gym attire?
@RDas99
3 ай бұрын
Thanks.
@HasanAli-ny7lg
2 ай бұрын
You are a wonder woman Kelly 🙌
@Borgatiger
3 ай бұрын
The famous "Raimunda" - Good video btw.
@juliecicero7824
3 ай бұрын
Hard to do planks with my shoulder, it likes to crack and grind
@Jules-740
3 ай бұрын
Can you do one about diastasis recti?
@CreativeFishDesignsCharlotte
2 ай бұрын
Thank you so much
@Contentcoachlindsay
3 ай бұрын
Thanks for sharing! Going to subscribe
@lunamckinney9088
3 ай бұрын
so for these types of exercises, should you do like 3 sets each and however many reps? or are they trained different than other muscles
@Akahustler
3 ай бұрын
I’ve got back pain problems.. do you think if It’s ok if I do these? Actually I’m tired of my belly fat .. suggestions would be appreciated
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