'Full Ab Blaster workout - Sculpt your abs and get a flat stomach. Visit http://247fitness.co/clubs/kidderminster to join our Kidderminster gym TODAY. Twitter - https://twitter.com/247gym Facebook - https://www.facebook.com/247kidderminster/  Video Transcript:  Hi welcome to the 247 fitness virtual personal trainer in Kidderminster. My name is Jess I’m going to be your personal trainer today so if you’re ready for your workout lets go.  Rowing Machine – 5 Minute Warm Up  For our warmup today we’re going to be using the rowing machine. The rowing machine is great for a warmup – it uses your legs, your upper body and also gets your heart nice and pumped as well. First thing adjust the lever for a little bit of resistance so you can feel it when you’re pulling. Be careful as you sit down – the seat really moves. When placing your feet into the straps you need to make sure the strap is on the base of your toe. To adjust this, lift it up and put it into the correct holes. Do this on both sides of the bar. Feet go in and tighten. Switch the machine on press menu and then row. Pick up the bar, pull the lever in and make sure you keep a straight back as you pull then back out. Do this for 5 minutes.  Ab Crunch Knees Up – Works Abdominals  This targets the abdominals – upper and lower. Lay down flat, hand up by your head, lift your knees and cross your legs over. Lift your shoulder blade up as high as you can and then back down. Do this for 10 reps.  Repeat this for a second and third set.  Leg Raises – Works Abdominals  Working the lower part of your abs. Lay down flat and make sure hands are underneath the small of your back, head on the floor and shoulder blades down. Feet should be together and legs straight. Lift up keeping your legs straight and then lower back to the ground without feet touching the floor. Repeat this for 10 good reps.  Repeat this for a second and third set.  Plank Knee Raises – Works Core and Obliques  The next exercise what we call plank knee raises. This is working on the whole of your core but trying to focus on the obliques a little bit more as well. To set up this position make sure your elbows are underneath your shoulders. Feet start in the plank position, soften to tip toes then from there bring one foot up and back down. Now give me 10 reps.  Repeat this for a second and third set.  Elbow to Knee Crunch – Works Obliques and Abs  Our next exercise is what we call the elbow to knee crunch. Here you’ll work on your obliques but you’ll feel it in the upper abs as well. To start you need to lay down flat, bring your ankle on to your knee and then bring your hands up. Lift the body up and then bring the opposite elbow to the knee and then back down. Repeat for 10 reps.  Repeat this for a second and third set.  Side Plank Pulse – Works Abs and Core  The next exercise we\'re doing is a Side Plank Pulse. To set up this exercise make sure your elbow is underneath your shoulder and place one foot on top of the other. Bring your arm up and lift your body. Drop that hip back down to the floor just hovering above it and push against. Feel that right into the side of your body now give me 10 reps on each side.  Repeat this for a second and third set.  Medicine Ball Crunch – Works Abs and Core   The next exercise is what we call a medicine ball crunch. For this you’re going to need a medicine ball. Pick up the medicine ball and make sure your back is nice and flat against the floor with arms straight holding the medicine ball in front of you. With feet flat lift up as much as you can then gently back down. Continue this for 10 reps.  Repeat this for a second and third set.' 

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