Transcription
Hey guys, welcome back to my channel. My name is Gloria, and today I've got one of those very exciting routines. It's a rib flare shrinking routine. My last workout that I posted for this routine, a lot of you guys have commented, "You can't change your rib cage. You can't be changing your bone structure." Of course, you can't be changing your bone structure. It's a very scientifically proven routine. It works the transverse abdominal muscles, which is the most deepest core muscles. People like to call this the corset muscles because of how the muscle fiber expands and shrinks. A lot of Pilates instructors like to use this breathing habit. By strengthening these inner deep muscles, it helps you to make your rib flare a lot more shrink and also defines your waistline overall. So, if one more person comments that, I'm going to go crazy. I hope you guys enjoy this routine. It's quite short, but it's very effective. Let me know in the comments. I've got an essay due tonight, so I've got a really busy day. I'm heading to class right now.
All right, so for this entire workout, all you need is your mat and yourself. So let's get right into our workout. First, I'm going to teach you the most basic movement of this entire routine, which is a stomach vacuum. For this, we're going to get onto our knees and our hands, and we're going to first breathe in as much as possible, and then breathe out. Then shrink in your lower stomach. You're going to shrink in as much as possible to the point where your ribs are sticking out. Don't forget to breathe. We're not holding your breath here, we're just shrinking in our stomach. Great job.
Now we're going to get to our second time stomach vacuum. Breathe in, then breathe out, and then shrink in your lower stomach. Let's hold.
Good. Now that our stomach is a little bit more warmed up, we're going to slightly lift our knees just a couple centimeters from the floor, and then go back down. We're going to repeat that. Give me six more.
Five. Four. Keep breathing. Three. And two. Last one. We're going to hold. Keep breathing out as you hold. Keep holding. Just a few more seconds. And then now, lift it up into a downward dog position. We're just going to go side to side to really stretch our back and our legs. And then slowly come to the front into a high top plank position. And here, we're just going to suck in your stomach and hold that plank. Keep holding. And then go into our downward dog position.
Now we're going to use our feet to slowly come back to the front into a high top plank. Hold that position. And then again, going into our downward dog position. Let go our heels. Again, lift up our heels up into a high top position. High top plank. Hold. Now downward dog. Slowly come down to your heels. One more time. Slowly come up to our high top plank. And now let go into your well-deserved child's pose.
Now come to the front. And here we are just going to do our stomach vacuum movement again. We're going to breathe in as much as possible, then breathe out, and then suck in your stomach. And then if you really want to challenge yourself, get into a plank position while sucking in your stomach. We're going to hold.
Now let go. Again, we're going to repeat that. We're going to hold another plank. Suck in your stomach, then plank. Hold that position. Keep your abs tight, your back straight. Keep breathing.
Just a couple more seconds. Great job, you guys. Absolutely killed it. Now just get into a child's pose. And now we're going to flip onto our back. Slowly come to the floor.
And now we're going to do stomach vacuums again. At this time, we're going to lay on the floor. Now, you guys probably got this. We're going to breathe in as much as possible, then breathe out all of that air, and then suck in your lower stomach. Shrink your stomach as much as possible. I like to hold on to my hips so that my hips stay straight. Keep breathing. Now, if you need to let go, you can always do that. Go in your own pace. Okay.
Now let go. Now we're going to breathe in all of that air again, and then breathe out, then shrink in. Suck in your lower stomach and hold. Keep breathing. You guys are killing it. Keep holding. Almost there. And now let go. Great job, you guys.
Now we're just going to lift our legs into a tabletop and also bring our arms. And we're going to do hundreds. Breathe out as you flap your arms up and down, up and down. And if you want to challenge yourself even more, you can lower your lower body. Lightly tap your toes to the floor as you breathe out. Bring back your knees. Keep breathing. Keep breathing out. Almost got this. Just a couple more seconds. Great job, you guys.
Let's bring our knees to our chest. Give a little circles to let go of your hip. And then I like to massage and give light taps between my hinge area. And that, my friends, was the end of the workout. Everybody deserves great results and to feel the best and highest version of themselves because truly, self-care and health and wellness is really the best investment you can make for your body. And making an investment for your body is truly the best investment you can make in your life. So yeah, I hope you guys enjoy this routine and I'll see you guys in my next.