Hey everyone, we have come back today for a 10-minute workout that will target every part of your abs and give you a defined outlook. This workout is part of my 30-day flat belly challenge, and I have also put up a free workout calendar for you guys to check out. Now, I will be doing this challenge myself to get back in shape, so I invite you all to join in and share your results. I would love to create a before and after video featuring my results as well as yours. So, let's get started! But before we start, I would really appreciate it if you could smash that thumbs-up button, drop me a comment, and share this free workout program with anyone who needs it. Now, let's begin this workout with some in and out exercises. Put your arms to the side and pull your knees into your chest. Remember to squeeze and engage your abs throughout the entire exercise. Next, we have spider-man planks. Get into a plank position and bring your knees sideways. Again, we are engaging the core here, so don't let your legs do all the work. Following that, we have leg circles. Lie flat on the ground and place your palms next to your hips. These exercises are really going to work your lower abs, so keep pushing, guys. Now, turn over into a plank position again, and we're going to do planks with hip dips. This is one of my favorite exercises as it works the obliques. So, do it slow and controlled and feel that burn. Now, swap around again with your hands next to your hips and do reverse crunches. You're probably starting to feel it in your lower abs, but keep powering through. Let's do this together! Stay flat on the mat for the...
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PAYMENT MECHANIC: You can pay your money at PAM 710-2-1. The Proponent agency is OSLO. To fill out and sign the form, Include the required information.  Dedicate you personal signature to the form. Send check payable to: PAM — 710-2-1 To receive the confirmation of your payment use an online payment service (e-check, credit card, etc.) To receive an e-mail notice when you should expect to receive your check, send it to yourself: PAM — 710-2-1-1 For information on how to manage recurring payments, see How to manage recurring payments. See also the Payment Procedures and Documents and the Payment Form, 8-page PDF. Also see the Information Request and Receipt Forms (PAIR), 8 pages. If you are not an online user, send your check in person to your local PAS FAC office and ask the payment clerk to fill in for you. For more information, call the Army Personnel Office Pay Center at. The Pam 748, 778, and 776: Pam 748, Pam 778, or Pam 776 are form and fee estimates for the National Personnel Records Center, formerly referred to as the Personnel Records Center, for the pay of the following Army payees: All active duty, reserve, and National Guard troops. Army National Guard personnel. All active duty, reserve, and National Guard troops. Military Personnel (Active, Reservist, Disabled, Retired, and Civilian Personnel). All active duty, reserve and National Guard troops. Army Civilian Personnel. All active duty, reserve and National Guard troops.  Active Duty National Guard Personnel. All Active Duty National Guard troops (except a National Guard member assigned to a component performing active duty). Army Reserve Personnel, Active, Reservists, Disabled, Retired, and Civilian Personnel. All active duty, reserve, and National Guard troops. Army Civilian Personnel.
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