9 min WAIST & OBLIQUES exercises SPECIAL WORKOUT

Hi guys! Marie here. Welcome back! How are you guys doing? Today we're doing another one of those nine-minute workouts. I've done quite a lot of these and I like filming them and I like doing them. So today we're concentrating on our waist region, the sides of our bodies, the obliques. And as per usual it's nine exercises, 50 seconds on, 10 second rest, nine minutes total. Don't need to have a lot of time to do this workout. So let's get into the exercises that we're going to be doing today. Candlestick dipper is right. Candlestick dipper is left. Side hip pulses right. Side hip pulses left. Russian twists. Side crunches right. Side crunches left. Ab rockers and hip twists. So these are the exercises. Very excited to start this workout. So let's start our timer and without the further ado, in 20 seconds, let's start with our candlestick dippers. So stand on your right knee, left leg extended. In 10 seconds, we're going to do this movement tilting our body to the right. So hands in the air, palms in the air, lengthening your body and just and down and up. So try to keep your shoulders down in this exercise. Pulling your stomach. Maybe the most. I would do it. Okay, we're done. Transfer to your left side. The same thing on the left knee. Okay, get ready and start. Okay, 20 seconds. Keep going. You're doing great. It's burning. Keep going to the left. Okay, we're done. Now moving on to the side hip pulses. So for our shoulder, we're lifting our hips up and just pulsing here. Up and up and up. Straighten your knees here. You can stack your feet or you can put one foot on the floor, whichever is more comfortable for you. Up, up, up and pulse. Pulse and pulse. Very good. Okay, we're done. Transfer to the other side. Stack your feet or put them on the floor and start. Up and up. Engage your left oblique. Shoulders down. Low neck sucks. 30 seconds. Keep going. Keep breathing. Okay, feel the rhythm of the music. 15 seconds and 5, 4, 3, 2, 1 and finish. Okay, so for the Russian twists now. Get ready with your legs and left and center. Right and center. Keep your back straight. Okay, 10 seconds and we're done. Sorry. So on the right side now, this is a little bit of an awkward move. It's going to be a side crunch. Up and down. So a little bit diagonally here. Your feet are together and you are crunching. And up and down. And exhale, inhale. Exhale, inhale. I'm feeling it in my left oblique now. And we are done. Great job, guys. Transfer to your other side. Doing the same move here. And start. Oops. So use your left arm for balance. Left hand. Keep going. Doing great. 10 seconds and we are done. Now for the ab rockers. Line your back. Knees bent. We are going to be reaching each heel. Reaching towards our feet. Lifting the shoulders off the mat and engaging the obliques as well as the abs here. This is a multitasker. Left and right. Left and right. Oh, I'm feeling it. 20 seconds. Keep breathing. Keep going. Left and right. Left and right. Okay, very nice. And the last nine exercises. Mid-plane position. We are doing this. So get ready. Mid-plane. And forward and up. Twist and up. Let's go a bit faster. Just left and right. Left and right. Since it's a squat workout, we can do it a little bit more intensively. And right and left. Keep this motion. Almost done. And we're done, guys. This is it. You've finished this workout. So feel free to continue working out with the other nine workouts. I really like combining them because they're all targeting a very specific muscle group. So, for example, you can do legs after this or arm after this or you can be done. Anyway, let me know in the comments what you thought about this workout. Hopefully, it was useful for you. Subscribe to my channel if you want to see more videos like this, more workouts and more balance stuff. I love you guys all very, very much. And see you in the next videos. Bye.