hey guys my name is gloria welcome to my
channel or welcome back and today i've
got a video on how to decrease the size
of your rib cage and these movements are
super helpful because they help to
strengthen the transverse abdominal
muscles which is the deepest core
muscles inside your abdominal area which
is why it's going to help to hold
everything together and make it look
like you have a smaller waist a smaller
rib cage does have to do with genetics
but it oftentimes comes from your
breathing habits and also again the
strengthening of the side import deep
core inner muscles that hold it all
together so i tried doing this video
every single day for like two to three
weeks and then you will definitely see
significant results and i would also
like to give a big thank you to
squarespace for sponsoring this video if
you want to know more about it stay
tuned till the end because i will talk
all about it after the routine so i
really hope you guys enjoy this one and
let's just get right into it
so we are going to get on a mat and our
first exercise is the high plank you're
going to hold that high plank for 10
seconds and while you're doing this you
want to make sure you're breathing out
as you're tensing your stomach in
so as you're breathing out keep your
stomach in core tight
three
two
one
all right
now let's get down
and our next exercise we're going to do
this little bug position
and for this you're only going to lift
your knee up another 10 seconds
keep breathing out as you're keeping
your stomach in
now get down in our next exercise we are
going to repeat this sesh again so we're
going to start off with high plank
once again keep your core tight breathe
out as you're keeping your stomach in
[Music]
okay i'm gonna come down
and our next we are going to just lift
our knees
another 10 seconds
[Music]
and now you can put it down and our next
exercise is stomach vacuums
to do this you're going to stay in that
tabletop position
and are going to do a big
breathe in
and as you breathe out you're going to
suck in your stomach
so like you see here i'm really sucking
it in so you could literally see my ribs
but that's how you do it you're supposed
to suck it in as much as possible as
you're breathing
you don't have to hold your breath you
can keep breathing but make sure you're
sucking in your stomach
10 more seconds
good job guys now we are going to get
into a low plank position
we're going to stay in this position for
10 seconds
ready
go
and while you're doing this make sure
you're breathing out as you're sucking
your tummy in
keep your back as flat as possible don't
lift your booty up
sustain it
okay let's take a quick little break
and our next exercise we are going to
stay in that plank position except
you're going to lift it up and make a
triangle
so
get into that plank position
and
lift your booty up like a triangle
and get back down
repeat this
we're doing this for 30 seconds
[Music]
[Music]
good job guys now get down let's take a
quick little break
[Music]
okay now let's exercise again we're
going to repeat this session so we're
starting off with low plank we're going
to stay in this position for 10 seconds
as you're breathing out make sure you're
sucking your stomach in
keep your back as flat as possible give
me two more seconds
good job
so now we're going to lay flat on the
floor and we're going to do stomach
vacuums
[Music]
deep breathe in
and breathe out
as you shrink your ribs together
and suck in your stomach we're doing
this for 30 seconds
don't hold your breath you can still
breathe
but suck in your stomach while breathing
[Music]
good job guys now we're going to take a
quick little break and we're going to
get back into that stomach vacuum again
ready
i'm going to do a deep breath in
breathe in
and breathe out as you shrink your ribs
together
and suck in your stomach
[Music]
[Music]
[Music]
good job guys now we have one more
exercise left
and for this next exercise we are going
to get into that high plank position but
we're going to just lift our knees up
and make triangles so as you're getting
into that position with your knees up
ready
knees up
and then lift your booty up into a
triangle
to get back down don't put your knees on
the floor
triangle
knees up
triangle
we're doing this for 30 seconds
[Music]
and that was the final exercise i really
hope you guys enjoy this routine
stay tuned until the end of the video to
hear more about squarespace and i will
see you guys in my next video
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