hello guys welcome to our calisthenics school by Team Vadym and this is the
course how to lose belly fat and get a six-pack and I promise after this course
you will get something like that or maybe much better okay so now the second
exercise and I will show you a simple version of it and the advanced version
of it and I'm sure that you will love it so let's check the simple version of the
exercise you have to lay down on the bench your body has to be straight hold
on to something and with your legs you can make moves up and down
up and down
this makes your abs work really well but now check out this advanced variation of
the exercise but I should tell you that you should try it only if you can do
dragon flag my brother Vadim showed you dragon flag in our course before so you
if you can do dragon flag check out this exercise and definitely try it so you
lay down in the same way hold on to something but this time you also pick up
your butt into the air with with the legs and your body has to be straight your
back has to be straight and then you make the same moves up and down check
this out
it looks really cool right and also this is something that will give you nice
six-pack and now I will show you a really cool combination of both
exercises that you could do and that will work will make your abs work even
more so first you do the first variation let's say five or ten repetitions then
second variation then first second check this out
so first with a bug down 1 1 2 3 4 5 pick it up 1 2 3 4 5
down 1 2 3 4 5
if you cannot do it yet don't get frustrated but once you can do it you
will really love this exercise so let's move to the next part
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