Intermediate Difficulty with Beginner and Advanced Modifications provided
This 10 min ab workout will have you crunching, rotating, and planking your way to a stronger core. It can be done anywhere without any equipment. You may want a mat for comfort.
10 Min Ab Workout for Men & Women
Perform each exercise for 50 seconds:
High Plank Hip Touches / from Knees
Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
1:3 Tempo Situp / Tempo Reach Crunch
Side Plank Elbow to Knee Crunch / from Knees
V Tucks / One Leg
Bear Plank Reach Thru / from Knees
Iso Leg Raise + Arm Scissor / Knees Bent
Lying Leg Figure 8’s / Knees Bent
High Plank Kick Rotate + Thru / T Rotations from Knees
Bicycle Crunches / Legs Back Down
Planks / from Knees
[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is our ab workout this workout doesn’t require any equipment but you may want to use a mat for comfort I’m going to be doing the intermediate through Advanced exercises and follow me for the beginner modification if you’re ready ready to go let’s do this thing let’s go to the ground going in a high plank position quad is going to be under knees I’m going to be up on my feet we’re going to go hit touches so left hip to right hip you’re dropping those hips down and twisting rotating your core at the same time making sure to breathe now you decide which variation is right for you today we’re not going to count any reps so it’s just really all going to be about getting as many reps in as you can in a lot of time period and working at a pace that you feel comfortable with make sure you keep your core nice and tight I usually like to think about drawing my navel into my spine trying to bring those close together breathe throughout if you can’t quite go all the way down that’s okay just do the best you can breathe almost there let’s go five four three two one and zero alright let’s go to our back for the next one we’re going one right into the next hands are under our waist under our hips let’s go either a leg raise plus reverse crunch or knee raise plus reverse crunch separate the two movements so legs up and then as you come up drive those hips up either with your straight legs or with your knees bent to separate movement breathe throughout they nice and controlled on the way down and again you decide which move is right for you which variation is ID if you need to rest your legs in between that is okay so working towards being able to keep them up the whole time but totally okay for now you need to set them down in between repetitions breathe keep pushing one rep into the next you got it the great two-for-one exercise and break next staying down on our backs we’re going to get either a sit-up or you crunch one second up and then three seconds control the way down one second oh I’m going to do a one second reach crunch and the resect is all the way down just control that descent when the most effective ways to train your abs it’s just train them in a long time time under tension and this move really accomplishes that just slowly lowering yourself breathe and it’s always good to remember to exhale on the hardest part of the movement so on your way up you can do a big exhale inhale on the way to control that negative portion you guys let’s go ten more seconds boom was there and five four three two one zero all right let’s move into a side plank position man all right either a side plank from your knees or side plank up and now we’re going elbow to knee well switch sides halfway through I want you try your best to meet in the middle meet that elbow and your knee in the middle at you crunch and if you can’t do the elbow to the knee just stick with a side plank you choose which variation again is right for you really encourage you to make this work out your own today whatever that looks like just happy to have you here working with us that’s right getting a little bit better every rep thank you for joining us today one is mexic grinding it out with us here or let’s switch sides three two one and switch opposite sides ago no time to lollygag in between okay no nobody’s doing that no definitely not trying to keep the pace up we’re going hard and fast today one rep right into the next you got it you’re doing great keep it up everybody keep it up yeah it’s not about being perfect just about putting in the work you know a little bit better every day that’s where the results come from let’s go go five more seconds on this one four three two one whoo all right we’re doing V tuck crunches next so lie down flat on your back to start arms overhead now we’re going to crunch up and I’m gonna bring both straight legs out to a 45 or Claudia it’s just going to bring one leg up to a 45 make sure to breathe you decide which variation is right for you who are hitting all all the core muscle groups today nothing is getting left behind definitely not feeling it it’s working everybody it’s working strong adds up to this routine that burn you feel is just lactic acid it’s just that muscle fuel that your muscles use and it creates that nerve response of that burn you do not have to listen to it you were stronger than that burn good let’s go five four three two one zero nice all right we’re turning over for the next one we’re go ahead and get into a high plank position Claudia is going to stay down on her knees so I’m going to come up into a bear plank position keep my knees bent at a 90 little bend in your elbows go ahead and reach through and return well on this one I want you to make sure you’re rotating at that core and of course making sure to breathe so don’t just let your arms swing underneath right but instead as you reach through like you’re reaching up and trying to grab something on the opposite side and your core is rotating at the same time good hold strong on this one these are some really functional ab exercises as aren’t only going to get nice and tight but they’re also going to be strong and we know for sure we feel that working right there with you come on one into the next you got it let’s go just 10 more seconds that’s it ten more seconds almost there go five four three two one zero all right lying down on our backs to the next one we do a nice old leg raise plus arm scissor so I’m gonna have my leg street clutter is going to have a bend in her knees bring your chin up keep your back flat on the ground now arm scissor you’re going to bring your arms overhead and then straight up and down but the key is to hold those legs up while you do it now Claudia’s version is a little easier the straighter your legs are the harder it gets the more bent knees are thing is your again you decide which one is right for you today either way keep moving don’t stop don’t hit that pause button something brought you here today that’s going to be the thing that gets you through come on let’s go fight through guys play through that burn keep working keep working before can keep breathing nice steady breathing for this entire movement five four three two one not going too far moving into lying figure eight I’m gonna place my hands on my hips now my leg straight I’m draw a little eight Claudia’s going to have a knees bent and draw the number eight and then you decide which variation is right for you doesn’t have to be really pretty eight but the whole key is what you’re getting that left to right and up to down motion and down and up good come on keep grinding guys is that point of the workout we start wanting to quit hey everything in your body is telling you to tap out but you’re running the show it’s all mental seeing your head come on don’t stop don’t hit that pause button come on let’s grind it out guys grind it out good breathe still five four three two one zero turning over high plank position Clay’s going to go to her knees I’m going to stay up on my feet and now I’m going to go kick through it plus T rotation Claudia is only going to do that T rotation without the kick either way the nice full rotation on your core keep it nice and tight back stays straight good boom really going to feel it right in the oblique please that’s why I’m feeling it I’m feeling it everywhere that’s okay I know it’s working let’s challenge my muscles are facing is where change happens do you want change you want result we got to get yourself out of your comfort zone and that’s what you’re doing right here one rep after another that’s alright because every rep could you just put that much closer to your goal come on keep it up guys doing great let’s go just five more seconds on this one four three two one zero going to our back we got a lying bicycle back lying flat down legs are out straight now I’m going to go opposite elbow to knee we’re quantity is gonna do the same thing she’s going to go ahead and return her opposite leg to the ground every time I’m gonna keep my legs up try to go as fast as you can using good form if you cannot get elbow to knee that is okay is the best as you can if you start with the top one and you got to switch to the easier one that’s it okay – no shame in that this is a hard hard movement to make this workout your own come on I just keep moving whatever you do do not give up this is it right here everybody keep moving it’s like fight fight let’s go come on you’re a fighter not a quitter that’s right this is a hard movement – you are not imagining it let’s go this is their do anything come on that’s for sure whoo almost there still five four three two one oh nice and work I’m feeling it Oh can you get up I think so – get up from the siding nice audio great job out there thank you so much fine with us right to the end that’s right you like this workout working out with us for a while we encourage you please go check out our patreon page where you can find out how you can support our mission of keeping these great workouts free I think you enjoyed this workout with us today we have so you please give us a big thumbs up and subscribe to our YouTube channel that way you never miss a new workout from Hospit make sure to check out has fit comm for hundreds of free workouts free meal plans and our free complete fitness programs we are on all social media networks Facebook Twitter Instagram snapchat all these every day we want to connect with you thank you so much for giving us the privilege of working out with you today that’s right I’m coach Kozak and I’m Claudia and we will see you at your next workout.