These 2 Little-Known “Stabilizer Exercises” Burn More Calories than ANY Treadmill

These 2 Little-Known “Stabilizer Exercises” Burn More Calories than ANY Treadmill


Hey, everybody, out there. Coach Dan Long with
Get Lean in 12. And today, I’m outside, and
I have my stability ball, and I’m going to bring
you some exercises that I know you’re looking for
all the new fresh stuff, right? Well, listen, some of the old
stuff, and the fresh stuff still works. And it’s all a matter of
just engaging your body and learning how to stabilize. So today is all
about stabilization, but at the same time, triggering
over 600 muscle fibers so that you can get the
body that you desire. Now, first, before I
get started, by the way, I’m out by my pool. This is, listen,
the weather, it’s 1 of the most amazing things
if you can get outside. Your living room works
great, the garage, only if it’s raining,
and it’s snowing. But get outside and
get some of these moves in because it’s very tranquil. Hear this water
falling right here? Now listen, there
is a link up top. Don’t click that
just yet because I want to show you
these moves that are going to help you get the
dream body that you desire. Now, remember, in
the end, it’s all a matter of the amount of
effort that you put in, beginner, intermediate,
or advanced. I don’t care where you’re at. You have to follow
the lead of what I’m going to show you to
stabilize all the muscles that is going to help in
everyday life with children, picking up groceries, picking
up stuff out in the yard. It doesn’t matter what it is. And these moves will help
you get huge stabilization from all the way from the
pecs, all the way down to the bottom of
the glutes, and I’m going to show you
right here today. Now, when we get
started here, I want you to do this for 4 rounds, right? Each exercise you’re going
to do for up to 30 seconds. So if you’re advanced, you can
do this for up to 45 seconds. If you’re intermediate 30
seconds, and for beginner, try it for 20 seconds, OK? Now, you’re going to need a
stabilization ball, which is called a stability ball, right? I have 1 of those here today. And I have my yoga mat
that’s out here by the pool just to help with your
knees because it definitely helps feel better on your knees
versus the concrete, itself. Now, remember, give me
everything you’ve got. Let’s do 4 rounds of this,
20 seconds, 30 seconds, or 45 seconds if your advanced, OK? Your first exercise,
now remember, planking is 1 thing when
you’re on your elbows. But when you’re on a ball,
it’s a whole other ball game. Now, you’re going to put
your knees on the ground just like so. Put your elbows, separated,
onto your stability ball. Make a fist. Try not to bridge like this. That’s cheating, OK? Make a bridge like
this, not like this. Then, separate your
arms, just like so, pull your body out
into a plank position. Now, when you do
this, you’re going to start to see this
will roll, right? Now, plank position,
just like so. Stabilize all those muscles
in the trunk, in your glutes, right? Tighten them up,
then, you’re going to bring a knee in, touch
the ball, bring it back out. Opposite side, bring the
knee in, touch the ball, bring it back out. Now, you see that’s starting
to wobble left to right, right? Again, time yourself with
this, 20, 30, or 45 seconds. Bring the knee in,
bring it back out. Now, this is very similar
to a mountain climber, but now you’re doing
it on a stability ball. This is huge for
stabilization, all right? That’s your first
move that’s going to help you get huge amounts of
muscle fibers firing inside all of your body, which is
going to burn more fat. And I can already start
to see some of the sweat is already starting
just that fast, OK? Second move is even harder. This is actually
an advanced move. Now, moving forward and back,
1/2 inch, 1 inch, 2 inches is the goal, OK? So 1/2 inch beginner, 1
inch maybe intermediate, 2 inches or more is
going to be advanced. Now, let me show you. Again, you’re back into
a plank position, right? Remember, keep your body
table top like a surfboard. Now, watch this. You’re going to roll
out, and then roll back. Your feet are going to
stay in the same position. Roll the ball out, and
roll the ball back. Now, you’re going to feel some
tension on the lower back. That’s normal, OK? That’s normal. Especially for people
out there like me that have a herniated
disk, bulging disk, this will help strengthen your
trunk muscles so that that pain will start to alleviate. OK. Back into it again. Here we go. Again, plank position, roll
it out, and roll it back. Roll it out, and roll it back. Now, remember 1 thing. If you’re over the
age of 35, like me, I’m 44 years old, almost 45,
you have to move differently. All right. So if this is a lot for you,
you can move a little different by doing this. Separate your arms, plank
position, roll left, roll right, roll left, roll
right, forward, back, forward, back. Make it so that you’re
successful at these moves. You’re triggering
over 600 muscle fibers by incorporating
a simple stability ball into your workouts, OK? It’s important though. You have to remember. You have to follow
the protocol, and you have to move differently if
you’re over the age of 35. Now, with all the 20
years of experience that I have in training people
from all over the world, from every mom and dad,
to athletes, Olympians, I’ve had my time and
my share in the gym where I have huge
amounts of time that I’ve spent on a
lot of these exercises remembering that you
are the main focus. I want to make sure
that you are successful. I want you to have
the dream body. Now, hold on a minute. Because I have something
for that, by the way. Let’s go over these again. Elbow, elbow,
right, separate it. Don’t breach. Go into the plank position, knee
in, touch the ball, knee in, touch the ball. Remember, that’s your
first exercise, 20, 30, or 45 seconds, 4 rounds. You can switch and alternate
back and forth, by the way. Separate, again, plank position,
front to back, roll that ball, tighten all the ab muscles. Can you see this sweat? Can you see that sweat? It’s already starting, OK? That’s how much, and that’s how
fast these exercises work, OK? So back into it. Roll it out, roll
it in, roll it out. If you want to go
left, you can go right, don’t fall in the pool. Go left, go right, go left,
go right, go forward, go back. These moves are specifically
designed for people that are over the age of 35. Now, in between there, if you
want to step it up even more, you can hop up, you can do
a squat, add some dumbbells, do a shoulder raise. Now, you’re burning
even more calories, and you’re burning them
in less than 12 minutes. So if you have 12 minutes to
workout just a couple of times a week, can you imagine,
only that amount of time to get you the dream
body that you desire? Well, today I have
the exact system that is specifically
designed for people like you and me over the age of 35. My wife, she’s 41 years old,
we have 3 beautiful kids. Also, my buddy and awesome
partner, Shaun Hadsall. You’re going to see him
when you click this link, but not yet, when
you click this link, you’re going to see him,
46 years old, ripped, grandpa with abs, really? And also, his wife,
Karen, 57 years old, beating colon cancer, having
the best dream body of her life using the exact system that
I’m about to introduce you to right now. It’s called the Over-40 Ab
and Flat Belly Solution. It’s up at this link right here. Now listen, before you do
that, before you click, I’m out of breath, if
you love these exercises, and you want me to continue
to keep doing more of this, because it’s you that motivates
me, here at Get Lean in 12, to keep continuing to bring
you exercises and workouts just like this, do me a
favor, all right? Hit a Like, hit a Heart,
hit a Share for me. Share it with a friend. Also, down in the
comments below, give me a Yes, Dan
with exclamation marks. And I’ll keep bringing you this
amazing exercise programming that I have for you outside,
inside, in the gym, all over the place. I’m all over the place. I’m always traveling. And it’s because of you,
here at Get Lean in 12, we are now getting to 200,000
likes on our page because of you. So thank you very much. Now is your turn, though. If you’re ready,
and you are ready, don’t do this if
you’re not ready, and you need a dream
body because you are tired of the body
that you’re in right now, and you need a system that
is specifically to sweat, I was only exercising
for a couple of minutes, and you need a system that’s
good absolutely blow and blast that fat off that gut, it’s
right at this link up top. Again, it’s called the Over-40
Ab and Flat Belly Solution. I hope you enjoyed this. Thank you so much for
stopping on this feed today. And I always love
to tell everyone out there right before
you click that link to keep going strong, living
long, and living a life where you are happy in your own body. Click the link up here. You’ll get the
system that we use, and it sheds unwanted belly
fat starting right now. Click the link up above. Keep going strong!

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