5 Minute Ab Workout to Tone Your Abs

hey guys clever paleo grubs and today we're going to be doing a five-minute ab workout routine with five exercises each of one minute and this work that's going to really help you tighten up your core and burn some calories so we're gonna get started in ten seconds let's just get a bit of a warm-up going get your heart rate up and I'm going to be starting with the spider plant in five four three two one alright guys start in a push-up position and reach your knees to your elbows just like this we're gonna be doing this for one minute you wanna make sure you keep your tongue tight and your bum down don't go doing this keep your bum down now we've got 40 seconds left keep squeezing that tummy really reach for your elbow alright guys a half way keep it up this is gonna work out your core as well as your obliques all right guys 15 seconds left keep it up all right five four three two what now we're going to go two side crunches lie down on the ground knees to one side and lift I'm going to do 30 seconds on this side and then 30 seconds on the other side really want to squeeze those oblique muscles ten seconds left five four three two one switch sides same thing hands by ears crunch upwards you tell me tight obliques tight ten seconds left keep going guys alright and we're gonna go into reverse crunch elbows to prop yourself up start with knees and chest and release out make sure you keeping your tummy tight and your quads pleased this is going to work your lower ab muscles as well as your upper abs keep it up guys 35 seconds left make sure your legs goes down as far as possible your knees all the way and you chest and come all the way down do not let your back arch this can really cause injuries just give you tummy time and your legs squeezed alright guys now we're going into toe reach gonna lay them flat on your back with your legs up feet flat and reach for your toes let's go this is a great exercise for the lower abs but you really hard to target all right guys a hot flag right jumps high as possible keep this leg straight it's hard to talk through this exercise 20 seconds to go all right guys now we're going into plank step out so I jump into plank I'll just tell me really tight and stop step out we've got one step one minute yup keep your bum down foot is straight squeeze those ABS so in five seconds left make sure you don't drop you back but keep it straight 20 seconds left 10 seconds left 5 4 3 2 1 all right guys oh well done so guys that's your 5 minutes up I hope you can feel like a whole coal burning just like me you know what if you do this at least three four times a week you're definitely gonna see a difference in your belly area all right guys sign you got four paragraphs .

Video Description:

Do this simple 5 minute ab workout every other day to tighten and strengthen your core.

What is Deep Paleo? | Hilary Bromberg

so I've been in this paleo space for a long time now and I see an important distinction that we need to make deep paleo versus shallow paleo shallow paleo says it's all about me I want to look good feel good be lean healthy strong if I eat paleo wear my blue blockers swing my kettlebells I am all set sustainability regenerative agriculture whatever I look awesome and I can lift a ton of weight so I'm not saying it's shallow to care about this stuff right it's healthy to want to look good and feel good it's just shallow to stop their deep paleo says it's not just about me in fact it's hardly about me at all we need D paleo right now we're at a low point in human history our physical and mental health are in bad shape the health of the planet is no better we're witnessing a massive extinction of species on the planet and of the wild human soul and we're totally disconnected as we stay our climate catastrophe in the face we are staring into our smartphones hoping for likes so I see a deep alien movement as a new ecological movement a successor to Deep Ecology but incorporating everything we know about ancestral health .

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Are you egocentric or ECOcentric? Hilary Bromberg of Barefoot Provisions explains the difference between shallow Paleo and deep Paleo, and why we need to take a big-picture approach to health. Filmed live at Paleo f(x) Austin 2016.

So I have been in this Paleo space for a long time now.

And I’ve seen important distinction that we need to make, Deep Paleo vs. Shallow Paleo.

Shallow Paleo says it’s all about me, I wanna look good, feel good, be lean, healthy, strong, if I eat Paleo, wear my blue blockers, swing my kettlebells, I am all set.

Sustainability? Regenerative agriculture? Whatever, I look awesome and I can lift shit ton of weight.

So I am not saying it’s shallow to care about this stuff, right, it’s healthy you want to look good and feel good. It’s just shallow to stop there.

Deep paleo says it’s not just about me. In fact, it’s hardly about me at all.

We need Deep Paleo right now. We are a low point in human history.

Our physical and mental health are in bad shape. The health of the planet is no better.

We are witnessing a massive extinction, of species on the planet and of the wild human soul and we are totally disconnected.

As we stare climate catastrophe in the face, we are staring into our smartphones hoping for likes.

So I see a Deep Paleo movement is as a new ecological movement, a successor to deep ecology but incorporating everything we know about ancestral health.

How to Do Plie Squats + Mistakes & Variations

begin standing with your legs open past hip distance just about shoulder-width apart turn your feet out diagonally and place hands on hips for balance with your shoulders staying directly over your hips start to bend your knees keep your knees and toes in the same alignment as you lower down into a squat without letting your knees fall inward make sure your spine stays as flat as possible like you're pressed up against a wall and your chest is open and core is tight once you've lower down it's almost a 90 degree angle pause at the bottom then squeeze your gluts while slowly lifting back up into the first start position a wood injury to your back in these by keeping your hips aligned under your shoulders many squats require you to push your hips behind your shoulders but it's important to remember plie squats are different by having your hips and feet place at an angle it changes how your body responds to lowering and lifting through your legs you'll want to keep your entire spine long and lifted so try to maintain a strong back starting from the base of your neck all the way down to your tailbone this also allows you to use more of your core and strengthen your back muscles a very common mistake is let your knees sink inward during the squat motion be careful to keep your knees in the olders same alignment while you're lowering and lifting and to not let them fall in past your big toe be sure you don't let your knees fall forward past your big toe during the lowering into the squat keeping your knees back towards your heels will help maintain the focus of this exercise and also reduce potential mainstream failed plie spots can be made easier by limiting the range of motions and concentrating on form begin the correct position with heels in toes out in a diagonal and slowly start to lower hips down just a few inches pause at the bottom making sure your knees are still properly tracking over your heels then repeat advanced releve looking to increase the strength in your task and test your balance keep your heels lifted off the ground while holding the releve position during the entire squat by balancing your weight on the balls of your feet it will challenge more muscles in your calves inner thighs and core hand weight if you want to work additional muscles in your upper body while challenging your lower body just add a pair of hand weights start off with something small like a two or a three pound weight in each hand during the lowering of the plie squat extend arms out and around into a Treehugger move then open arms back out and wide upon the list back to start position .

Video Description:

Remember to keep your core tight and squeeze your glutes as you lower down!
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How to Do V-Ups + Mistakes & Variations

start by sitting on the ground with legs lengthened out in front of hips then lay down on your back stretching arms back behind shoulders keeping your back flat contract your core then lift your arm head neck and shoulders off the ground while also lifting up your legs to crunch with your abs your legs should lift to form around a 45 degree angle and arms just stretch towards your feet then continue to repeat the same lowering and lifting sequence when lowering legs and arms back down to the ground between the crunch it's easy to let your muscles relax which can cause your back to arch try to keep your back and core tight throughout the entire move maintaining constant stabilization a common mistake is to move too fast by using momentum during the lift in the crunch VF should be a slow and controlled as possible by going slower with more concentration on form you'll use more muscles in your core and be able to go deeper into your transverse abdominus for maximum benefit and strengthening back and core be sure to keep your hips even during the lift and not Peter off to one side maintaining balance helps to keep the focus of the exercise and the abdominal scales see it can be made easier by keeping your legs on the ground having your lower body stable and grounded you can strengthen the muscles in your core and still perform the exercise by lifting up arms head neck and shoulders upwards until you're ready to lift up your legs scales by alternating legs this move will be a little less intense begin the V up in the same way you would the regular version but when lifting up head neck and shoulders only bring one leg up towards your middle like crunching lower arms and legs back down to the floor then repeat the list with the other leg continue to move with each leg separately lifting and lowering advanced after listing arms up toward seats hold the crunch and Paul's hands forward maintaining a tight core continue deep breath in and out while reaching towards toes and maintain a strong back without rounding your spine this will challenge your lower abdominal muscles and balance you .

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Make your ab time count by perfecting this full-body crunch!
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8 Foam Roller Workouts to Flatten Abs

here are some foam milling exercises to target the major muscle groups in your body for more workouts check out paleo hacks calm .

Video Description:

Are you up for a challenge? Increase the intensity of your workout by incorporating these eight foam roller exercises for abs!
READ THE FULL ARTICLE: http://blog.paleohacks.com/8-foam-roller-workouts-to-flatten-abs/
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