Hi guys! Here’s a quick but quite a burning 15-minute ab routine! It’s in 45 seconds on, 15 seconds rest format and it has 3 intervals of plank - my favourite core exercise. I hope you guys like this video and also I would love if you leave your video suggestions in the comments! Have an amazing day! Всем привет! Сегодня довольно короткая, но в то же время интенсивная тренировка на мышцы пресса! Видео я сняла в формате 45 активных секунд и 15 секунд отдыха и включила в него 3 интервала планки, моего любимого упражнения. Надеюсь, вам понравится это видео и я также была бы вам очень признательна, если бы вы предложили идеи для видео в комментариях!
Thank you for all routines!Sincerly you are the best! I love you and I want to be exactly like you! You are my idol and I am so proud of this! Huge thanks from Romania if you read this!❤❤❤❤🇷🇴🇷🇴🥰🥰😘😘😘😘😘😘😘😘
If someone would have wanted to convince me, that it's possible to be very fit without a gym, I wouldn't believe in this. But You proves that smart exercises without any additional devices really works. Thank You for many videos You have made this month. I recommended your site for my niece who is shortly before twenty.
The Just Do It guy surprised me so much it got me through the rest of the plank! Now when I'm in ballet class and feel like giving up I'll just hear him in my head 🤣
Gizem Çulfa ben de balerinim ve yaptığı hareketlerin çoğunu önceden beri yapıyorum. Çok işe yarıyor. Ama Maria yıllardır bale yapıyor ve bale de karın kasına ciddi oranda faydalı oluyor. Onun da etkisi vardır elbet.
Pqueen’in Burnu kesinlikle katılıyorum, vücudumuzun her yerini sıkıyoruz ve karnımızı sıkmadan bacağımızı bile kaldıramıyoruz zaten🤷🏽♀️birkaç hareketi ilk kez gördüm deneyeceğim ben de
Hey I know the video is from a while ago, but I want to thank you for it. Yours are the perfect workout videos for me. The intensity is balanced, I appreciate that there is no music, I love that the routines are orientated for a dancer's needs and hearing the instructions in russian, a language that I am willing to learn is a nice plus for me. I also want to thank you for motivating me. I'm a guy and really into ballet. But I never gathered the courage to put my passion out to the world. So I learn it by myself with videos and classes like the ones you provide. Thank you for that too, Maria.
Thank you so much Maria for your wonderful workouts. I absolutely love them. I also do your ballet classes. I danced as a child and started again at 46 . Pretty brave don´t you think? Thank you so much for always getting me motivated!
Спасибо Вам огромное, Мария! Комплекс чудесный!!!! Я Вас активно пропагандирую за границей ,как балерину и как преподавателя по фитнесу. Все Ваши комплексы очень люблю ; они гармоничны, оригинальны и самое главное они балетные!!!
Again, awesome.. so hard! I just started doing your workouts this week. This is day 3 and my abs are so sore, I cannot keep up at the moment. I am committed to doing these every week with my students. We love you Maria!
![[BallerinaBody]内ももを鍛えて細長いバレリーナの脚を手に入れる！](http://i.ytimg.com/vi/DybGdTJ4ilM/mqdefault.jpg)
Hi guys! Here’s a quick but quite a burning 15-minute ab routine! It’s in 45 seconds on, 15 seconds rest format and it has 3 intervals of plank - my favourite core exercise. I hope you guys like this video and also I would love if you leave your video suggestions in the comments! Have an amazing day!
Всем привет! Сегодня довольно короткая, но в то же время интенсивная тренировка на мышцы пресса! Видео я сняла в формате 45 активных секунд и 15 секунд отдыха и включила в него 3 интервала планки, моего любимого упражнения. Надеюсь, вам понравится это видео и я также была бы вам очень признательна, если бы вы предложили идеи для видео в комментариях!
Thank you for all routines!Sincerly you are the best! I love you and I want to be exactly like you! You are my idol and I am so proud of this! Huge thanks from Romania if you read this!❤❤❤❤🇷🇴🇷🇴🥰🥰😘😘😘😘😘😘😘😘
If someone would have wanted to convince me, that it's possible to be very fit without a gym, I wouldn't believe in this. But You proves that smart exercises without any additional devices really works. Thank You for many videos You have made this month. I recommended your site for my niece who is shortly before twenty.
The advert for Duracell batteries is long outdated with their little energetic rabbit :) Duracell need to approach a ballerina!
Мария, были бы интересны упражнения для укрепления голеностопа и правильного положения стопы на полупальцах.
Thanks for your routines during quarantine. They are really inspiring and effective.
A present that is appreciated.
Blessings for you🙏
1年間継続しました！
激ヤセ細いって言うよりかは美しく引き締まったからだって感じになりました😊特に背中が綺麗すぎると褒められます！
ありがとうございます🩷🩷
一年続けたってことがまず凄いです🎉
①腹筋
②体育座り手で円を作って左右
③手を×にして体育座りの足と上半身を近づける
④足を90度にして両手を爪先に近づける
⑤ ①を前、右、前、左を繰り返す
⑥ ④の足も同時に上げ下げする
⑦下半身90度、膝も90度に曲げる。爪先を交互に地面につける
⑧下半身を90度の状態で腰を上にあげる
書くの大変でしょう。
13:13 みたいに時間だけ入れておけばしおりの代わりになるよ。動画左下の時間をコピペするだけ。
文字より見た方が参考になるし
やりやすい！！ありがとうございます😭
LOVE how you speak in Russian and English throughout the video
7/6 10分地点でギブ 61kg
7/7 休憩を何度も挟みながら最後まで
7/8 ×
7/9 休みつつ最後まで
7/10 × 59kg（生理後の為減った）
7/11 20分かからずに終わった！
7/12 18分かかった。
7/13 ×
7/14 休憩挟まずに出来た！
7/15 休みつつ最後まで
7/16 休みつつ最後まで
7/17×
7/18 6分地点で+10秒休憩
7/19 音楽聴きながら楽しく出来た！
7/20休憩いれつつ 58kg
7/21 最後のプランクで休憩 57kg
7/22 11分目で休憩
7/23 休憩挟まずに出来た！
7/24 慣れてきた感じ！
7/25 慣れてはきたけどまだきつい！
7/26 いつもよりきつく感じた
7/27 休憩を何度も挟んだ
7/28 最後までやりきることに慣れてきた（休憩は挟む）
7/29◎
これを毎日やり始めて10日間ぐらい経ったけど、明らかにお腹がへこんで縦線も入ってきて最高💃
最初はめちゃくちゃキツかったけど、だんだんあっという間に感じるようになった!!
【追記】
ほぼ毎日(2日間連続出来ないこともたまにある)やり続けて3ヶ月経ちました！
体重はあまり変わってないのに、くびれができて明らかにお腹が薄くなりました✊
最初は永遠のように感じてキツすぎた15分が、今では何も考えずできるようになりました😂
これ毎日できるのやばすぎ、かっこいいかわいい尊敬
くびれ出来ましたか？
klじおんbhjkl
ｌｌｋ、も聴こっ😅😅😅
@@たこ-r7r5e くびれ出来にくい体型なのですが、少しくびれました！
私も一週間だけですが前にやってて諦めちゃったんですけど…
今回このコメントを見てまたやろう！って思ました！これから頑張ります！
半年、ほぼ毎日やってます！
センターのアダージオのフラつきが減り、安定して踊れるようになりました！！！
とにかく1週間毎日続けてみたら、停滞期突破して心無しかお腹が食後のお腹ぽっこりが気にならなくなった！
回数じゃなくて時間制なのが好き。
バレエやってないから硬くてヘロヘロだけど頑張ります。
𝐓𝐡𝐚𝐧𝐤 𝐲𝐨𝐮🥰
目に見えて痩せたとかムキムキになったとかはまだないけど、最初は色々笑えるくらいできなかったのが、足を垂直に上げる系で足曲げなきゃ出来なかったのを真っ直ぐなままできるようになったり、90秒のプランクが耐えられたり45秒はもはや苦じゃ無くなったり徐々に変化してきてるのが実感できて楽しい
この腹筋を目標に頑張ります
I'm doing ballet as a hobby, but I think the strength of the core is important in ballet. Thank's Maria!!♡
The Just Do It guy surprised me so much it got me through the rest of the plank! Now when I'm in ballet class and feel like giving up I'll just hear him in my head 🤣
これを１日１回、お菓子抜いて３食よく噛んで食べて、を１週間続けました！
センターレッスンでの踊りの感覚やピルエットの安定感が明らかに変わり、ウエストも細くなって体重も約２kg落ちました！！！
これからも毎日続けていきます❣️❣️❣️Thank you 💖💖💖
今日は何とか2つ目のプランクまで行けた、、きついーけどこれで踊るの上手くなるならやる気に繋がる！徐々にできるもの増やしていこうっと☺️
一年間ほぼ毎日この動画やってます！ほんっっとに辛いけどそれ以上にお腹に縦線入ったりくびれができていいことばっかりなので頑張れてます✨
お腹周りどうなったか具体的に教えて欲しいです😢
横から見て薄くなったりとかお腹の脂肪落ちたりとか‥
教えてくださると嬉しいです！
@@rize8376お返事遅くなってすみません💦横から見た感じは明らかにお肉がなくなって薄くなりました！腹筋が割れるというよりも脂肪が落ちてすっきりとした感じです！
やっっばい滝汗出るこれ、、
最後まで頑張ってよかったと思える達成感✨
これからできるだけ毎日やってみます！マリアさんみたいな綺麗な体になるんだ、、！、
Omg the JUST DO IT insert had me DYING of laughter 😂😂😂well played Maria, well played lolololol
うっっhgtっっd
ちょっと休憩しながらだけど全部やりきったああああ！！！達成感すごい！自分これ全部できるようになってたのすごい！！きもちいいい！！
Thank you so much, Maria! When doing the last plank, the "just do it" clip made me laugh out loud, haha!
if it wasn't for the "just do it" gif i wouldn't have made it through the plank lmao 😭
can’t take my eyes of your abs... definetely gonna work on this one, huge thanks!!
Gizem Çulfa ben de balerinim ve yaptığı hareketlerin çoğunu önceden beri yapıyorum. Çok işe yarıyor. Ama Maria yıllardır bale yapıyor ve bale de karın kasına ciddi oranda faydalı oluyor. Onun da etkisi vardır elbet.
Pqueen’in Burnu kesinlikle katılıyorum, vücudumuzun her yerini sıkıyoruz ve karnımızı sıkmadan bacağımızı bile kaldıramıyoruz zaten🤷🏽♀️birkaç hareketi ilk kez gördüm deneyeceğim ben de
biz askerde bunu hergün yapıyoruz 🤣
運動できる方だという自信があるにもかかわらずキツすぎる…けど！めっちゃ効いてる気がします！元々運動部で筋トレなりなんなりしてた子は案外すぐ効果でそうな感じがします！これ続けます‼️
この筋トレ毎日続けてます💞ありがとう💞💞
へんかありますか？
@@jc-yc3zo 他のどの動画よりもキツいですが、腹筋・背筋・胸鎖乳突筋など 全身に効くので本当に引き締まります！
毎日やっていたら、回転の軸のブレやセンターでのアダジオのぐらつきが少なくなってきたように感じます。見せかけの筋肉ではなくインナーマッスルを鍛えるのに最適なエクササイズ！これからも頑張ります！
これやり続けてたらフェッテ32回回れるようになりました！🙌🏻🙌🏻
0:30
1:28
2:28
3:30
4:28
5:28
6:28
7:28
8:28
9:28
10:28
11:28
12:28
13:28
14:28
15:28
今日めっちゃ甘いものもお菓子も食べまくったからこれ全部やれた！生理前の謎の食欲すごくて罪悪感！！🥲
She doesn't have huge def but immaculate control. This is TRUE core strength
It's an honor to watch the workout routine of one of the best ballerinas in the world. I love you!
わたしバレエやってるでもないポヨポヨなんですけど、最後まで頑張れてるのでみなさん頑張ろうね…死にかけだけど
Hey I know the video is from a while ago, but I want to thank you for it. Yours are the perfect workout videos for me. The intensity is balanced, I appreciate that there is no music, I love that the routines are orientated for a dancer's needs and hearing the instructions in russian, a language that I am willing to learn is a nice plus for me.
I also want to thank you for motivating me. I'm a guy and really into ballet. But I never gathered the courage to put my passion out to the world. So I learn it by myself with videos and classes like the ones you provide. Thank you for that too, Maria.
HARD-CORE but I love it :D Your my favorite workout teacher
I have been doing this over the span of 2 months and omg it’s so goooodddd
I'm latin dancer and in Czechia we are in quarantine right now. So i'm very thankfull for this workout!!!
手足が短い私には難しいものが何個かあったけど、めちゃくちゃ痩せれそう😌ジャズダンスやってた頃を思い出して楽しみながら鍛えます🔥💪
Thanks from Australia... I did this during my school class
4日目でもう既に初め3分位の休憩を４､５回してなきゃいけなかったのが通しで出来るようになったしどこに力入れたらいいかとかも分かってきて幸せにこにこ
That`s amazing how fast the improvement is when doing it regularly.
Thank you for sharing! I really like your small ballet workouts!
I've done with you now, please, make one for back Stretch and strength, tips for arabesque and atittude. 😍
What a solid routine! I loved that the back was included as well! JUST DO IT!!!
今日から毎日がんばってみます👍🏻（DAY5）
戻ってきました…！（出戻りDAY3）
This is the best at-home ABS workout I've ever tried. The instructions are clear, and the exercises are very effective. Thank you!
突然のjust do itしぬ爆笑
Thank you my daughter is a huge fan and loves your cardio workout! Can't wait to show her 😘😍
すばらしい! Thanks from Japan❤️
starting the year with this amazing workout to achieve my goals in ballet :D thank youu
Thank you so much Maria for your wonderful workouts. I absolutely love them. I also do your ballet classes. I danced as a child and started again at 46 . Pretty brave don´t you think? Thank you so much for always getting me motivated!
😂😂😂😂😂😂😂
That's incredible!! You inspired me :)) keep going!!
Спасибо Вам огромное, Мария! Комплекс чудесный!!!! Я Вас активно пропагандирую за границей ,как балерину и как преподавателя по фитнесу. Все Ваши комплексы очень люблю ; они гармоничны, оригинальны и самое главное они балетные!!!
とても素敵な動画！やってみます。
達成感すげーーー
春休み入ったし毎日頑張る
3.25
2日目世界1きつくて泣いた
ピナトレでもっと鍛えてから出直してもいいですか
この動画と16時間ダイエットしたら割とすぐお腹へっこむから好き
まじすか
同じことしてる人いたww
最近それやってます!
the most adorable human being on the planet
You are the best teacher...i follow you for you talent, because in my past i danced ballet. But you are amazing teacher.
これ2週間続けたら2週間効果感じなかったのに急にお腹へこんでびびった
Again, awesome.. so hard! I just started doing your workouts this week. This is day 3 and my abs are so sore, I cannot keep up at the moment. I am committed to doing these every week with my students. We love you Maria!
ありがとうございます！このコアトレーニング気に入りました。
I don't think Maria understand hiragana (Japanese)
Thanks! I do it almost every day the last two weeks and it helps me a lot!
OMG that guy at the end scared me! I was focusing on the floor and he yelled lol! Broke my "zone" 🥴😂❤👍
Omg thanks for the screaming guy at the end!! It helped me a lot haha
1ヶ月前に舞台があって、それが終わってからしばらくサボってたので3週間後のオーディションに向けて再開します！
3週間後が楽しみ！
昨日 ️⭕️
今日11/8️⭕️
プランクとか前まで20秒とかでもすごくキツかったはずなのにこの動画についていけるようになったのも成長感じる🥹
終わったあと達成感もあって、続けれるように頑張ります🧚♂️
11/9️⭕️×２
11/10️⭕️ ←最後のプランク2回ダウン🫠
11/11️⭕️ キツい😭
11/12️⭕️キツい🤒
11/13️⭕️
11/14️⭕️
This routin is perfect! It is short but burns so much! I loved it♥️ thank you so much for sharing this workout
i was laughing and crying at the same time but it really, really, helps! thank you so much!!
Thank you! Thank you! Love all ♥️♥️♥️
This is super helpful! This way I can still stay in Shape thanks so much!!
THIS IS THE ONE!!My waist is so much smaller and I definitely feel stronger
はっしーからきたよー！
Thank you so much for doing this video! As a ballet dancer myself, I love pilates and this video is a good mix to put in with my other ab exercises.
Man, you are so strong. Did you complete the video in one shot? I cannot survive the whole thing. 😂 Thank you.
really?
Hahah quite the surprise during the last plank 😂😂 really got me going, love all your videos!
Мария, спасибо! Вы нас очень поддерживаете
You're awesome Maria! Your videos are the best, thank you :)
日本人の方いらっしゃいますか？
私これ一週間してたら1.5kg痩せました‼︎‼︎‼︎
Thank you Maria for very nice classes!
The core is "La ceinture abdominale" in French (for the French like me who watch your excellent videos! Thanks a lot!! See you soon!)
これほんとに次の日腹回りの筋肉痛やばいです
Thank You Maria for your great workouts...I am enjoying them...and my body too!
Thank you so much for all of your videos they really are helping me stay in shape during this COVID-19 situation
I'll be including this routine a few time per week. Thank you for posting this wonderfup workouts.
Отличный комплекс! Спасибо, Мария! 🌷🌷🌷
Haha ! Do it! just do it!!!
Thank you so much for great video!
Can you make a leg workout too, that would be nice.
I hadn’t tried this workout before as I usually have time for 3 shorter ones.
I really it! Also you are an excellent teacher and motivator!!!
Wait gained increase ah
СУПЕР! И огромное спасибо вам ,Мария !
18日目！
体重がまた徐々に増えてきたので、食生活見直します。
1年半前とってもお世話になったのでまた始めてみる
1日目 ○
2日目×
3日目○
4日目○
you are auch an inspiration! thank u for posting this videos
Intense but amazing! Thanks for sharing.
Loved it! Plank is my favorite move too!
Hi María, thank you very much for show us this routine, can you please show us another routine about full body strength workout for dancers? 😊😊😊😊😊😊😊😁
Крутые упражнения! Наверное завтра буду ходить как робот. Спасибо Мария!
Wonderful workout. Thank you!
Great video 👏👏 I would like you to do next a stretching routine for splits but for medium level so all can keep up. Continue with the good content😊
Kathryn Morgan has a really good stretching video!!
Thank you Maria 👍🏻💪🏻💛
I love all of your videos. More videos of variations would be amazing! You’re my inspiration
hi I just found your channel Maria and I really like it the workouts are very good and intense and I look forward to seeing results. Thank you.
I loved the editing and the workout is great ! Thank you !
I kept staring to your abs while doing the exercises cause it works as a hell of a motivation for me 😄
I liked it, Maria. Thank you again 💓💖💗
This is the only ab workout I enjoy doing while getting full benefit!
Thank you for your videos! You are huge inspiration for me❤️ greetings from Poland 😙😙😙