Hi, everyone. I'm Rich Tola. Today, I'm going to demonstrate how to burn belly fat and lose weight with a seven minute interval workout. And why do you want to burn belly fat and lose weight? You want to stay healthy and you want to look young at all times. We are going to demonstrate by doing seven different ab workouts. And you are going to do each one for one minute. So we are going to go seven times one minute. It's going to give you seven minutes. If you want to do this for 14 or 21 minutes just repeat the set. So lets come in to it. Lets come onto our elbows here. We are going to keep our knees at right angles. We are going to scoop the sacrum. The sacrum is the five fused vertebrae at the base of your spine. I like to form fists so to plug them into the ground. Don't drop into your shoulders right. Create length in the spine as you scoop the sacrum. Taking the left foot you are going to extend it out. Left leg straight out three inches off the ground. Just going to raise that up to meet the knee. So left knee meets the right knee. Good, this is part one. We've got seven parts remember. Good. Now you are going to switch sides. So you are going to do 30 seconds on each side. For your second part you are going to go from knee to knee. And you are going to bring that foot all the way up. Flex your foot. This is a point, this is a flex. So lowering to the knee right. See where I'm bringing it in as far as I can. You can even try to reach your chin to those toes. Good. Again you are going to 30 seconds on each side. Then you are going to switch to the right side. For part three you are going to use this leg as a piston pushing through the heel, bringing it in. Try to keep that knee and the heel on a parallel plane. And you are just pumping. Again this is three, excellent. For number four you are going to lay down, spread the legs slightly. This is called a steeple grip right. You are going with a steeple grip. And then you are going to go right through just thread the needle here for one minute right. This is part four. Part five you are going to lift the legs straight up. Good. Hip distance apart. Flex, steeple grip. Good and then you are going to lift my hips and lift my heart off the ground. Again this is going to be for one minute. If you need the rest you can lay back down. But keep the legs as if they were sitting on the ground at right angles. Right yoga principles right angles. Excellent. For part six you are going to spread the legs open and now reach forward. Good. You can even hold this pose for a minute. Good hold it. If you need to take a break come back down. And then finally you are going to bicycle your legs. Arm movements are goal posts or cactus arms. Or if you want to challenge yourself more steeple grip and go up to the sky. See how my heart's off the ground, really using the abs burning weight. And then finally roll it up. Seven minute interval workout. Enjoy.