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.
- Fast knee up
- 2x Bicycle Crunches
- Fast knee up
- 2x Bicycle crunches
- V sit (quick)
- 2x Bicycle crunches
- V sit (quick)
- 2x Bicycle crunches
- 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
- Hate me - end plank
- 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
- The world - sit back up
- Repeat this in 2nd position (with your legs slightly more apart)
I hope you have fun!!