I’ve seen this video around a lot on tumblr, and it’s genuinely a really good abs workout. It’s quite hard to follow though, so I’ve written it up for anyone who wants to give it a go. If anything seems unclear, watch the video. I’ve written most of this in relation to the lyrics because that’s easiest for the moves which are held. Beyoncé - Run the World (Girls)
I did not devise this routine myself, I have only notated it so it is easier for people to follow if they wish to.
4x Bicycle crunches to the right
4x Bicycle crunches to the left
4x Bicycle crunches alternating
Boy don’t even try to touch this - move into Dish Position
This is how they made me - move into Reverse Dish Position
This goes out to all my girls - move back into Dish Position
Get more money later - move into Reverse Dish Position
I think I need a barber - remain in Reverse Dish and bounce your arms and legs
Boy, I’m just playing - just bounce your legs
Come here baby - bounce both your arms and legs
My persuasion - lift yourself up into a cobra pose
Build a nation - bring your legs up to touch your head
Endless power - bring your legs down
Our love we can devour - bring your torso back down
Do anything for me - move up into a forearms plank
Run the world - lift up one leg and bounce
Run this motha - switch legs
Who run the world - alternate your legs
It’s hot up in here - move your weight so that you are now resting on your hands instead of your forearms. Repeat this movement
Raise a glass - move your legs apart and dip your pelvis from side to side (you may need to refer to the video as this is quite hard to explain)
Boy you know you love it - forearm plank
Come here baby - spread your arms out in front of you so that you are lowering the plank but do not completely drop to the floor
My persuasion - rise into a cobra position
Build a nation - move your legs up to touch your head
Endless power - lower your legs
Our love we can devour - lower your torso
Do anything for me - roll onto your side
Who run the world - Lift yourself into a side forearm plank and bounce
Who run this motha - switch sides, repeat this three times before returning to a forearm plank and bouncing
What we - come to sit and stretch to touch your toes
Repeat this in 2nd position (with your legs slightly more apart)
