10 Minute Abs Workout for Beginners

hey everybody it’s your a personal trainer coach Kozak and I’m Claudia and this is a beginner ab workout this workout doesn’t require any equipment but you may want to use a mat for comfort I’ll be performing the true beginner exercises and if you’re up for the challenge I’ll be providing the intermediate progressions all right we’re going to go ahead and get started we’re going to the ground we’re gonna get started in a high plank position I’m going to perform it from my knees where Claudia is going to perform it up on her feet first we’re going to lower and drop those hips and make a straight line from our shoulders down to our knees and now we’re going to alternate touching side to side each shoulder keep your shoulders square abs tight on this one you decide which variation is right for you and throughout the course of today’s workout we’re not going to count any repetitions we just encourage you to move and work at your own pace because many reps in as you can in this allotted time period no matter which variation you choose we want you to keep that core engaged and tight and keep that back nice and straight and don’t forget to breathe through this movement definitely any time you get one of these plank positions becomes very easy to forget about breathing but it’s so important stay focused on it good keeping that core tight you got it let’s hit this one for just 10 more seconds almost there in five four three two one zero all right we’re going to turn over for the next one we’re both performing the same move we’re moving into a hip up it’s a great one for your overall core go ahead and lie on your back hands are at your side bring those feet close to your glutes now press off of your heels squeeze your lower abs as well as your glutes up at the top we don’t want you to do on this one is to hyperextend or arch your back it’s all about those lower abs and your glutes on this one now while your lower back will get some work on this one again that’s not what we’re emphasizing just a great one for your overall core again I know so many times we focus just on the ABS we got to have a strong lower back at the same time it has to be even actually keep breathing and drive off those heels on this one you got one rep right in the next being careful not to bounce your backside off of the ground in between nice and controlled again squeeze those glutes and your lower abs up and at the top of each movement you got it keep it moving here we got 10 more seconds on this one you got it keep it going focus on keeping that core tight four five four three two one and zero okay so we’re staying here for the next one now we’re going to do a reverse crunch so bring those knees up in air these are been a 90-degree angle now bring those knees into your chest and squeeze your abs reverse crunch on this one just getting those hips off the ground you don’t have to roll up too high squeeze and contract those abdominals on every repetition nice work keep it up nice and controlled on this one you don’t want your legs flipping and flopping back and forth but really controlling your legs using your abdominal muscles you got a good job guys stay focused on that breathing and as we get into this workout on those ABS start to burn it’s important that you remember what brought you here today to begin with whatever it is what’s your why stay focused on it whatever brought you here today got you to start this videos going to be that same thing that gets you to finish gets you to follow through today just keep moving keep pushing you got it right here excellent so those ABS start to work and that burning sensation kicks in you got to remember that’s just lactic acid you don’t have to listen to that burn you got it keep it moving guys let’s hit this one for just 10 more seconds we’re almost done I like to the finish on this one you got it and five four three two one zero all right returning back over for the next one we’re going to get into a plank position I’m going to do a low plank from my knees quad is going to be on her feet so we’re going to get onto those forearms or weights evenly distributed I’m going to be on my knees both of us are dropping our hips and we don’t have our hips way up in the air but instead our hips are down so we create a nice straight line with our back again you decide which variation is right for you this is just an isometric hold I’m just going to hold and breathe again if this down on your knees is too easy for you feel free to get up on your feet like Claudia goal on this one as you keep those abs contracted throughout we don’t want to sink our but we don’t put our butt up in the air what a nice and straight line on our back you got it if you had a glass of water you could balance it on your back that’s what we’re aiming for on this one excellent just an isometric hold and how it doesn’t look like much but this one will catch up with you you got it again another overall core move not just the Dominos on this one but also getting that lower back as well again important to work you’re working train and strengthen your entire core excellent let’s hit this one for just 10 more seconds one what’s there hold and breathe the order that happy place four five four three two one zero excellent ok let’s turn over we’re going to sit down on our backsides for the next one I’m going to do a one leg knee tuck Claudia’s going to do two legs at a time so I’m gonna have one leg up either way we’re supporting ourselves leaning back on about a 45 degree angle I’m going to pull one knee into my chest where Claudia is going to pull both knees into our chest at a time you decide which variation is right for you and notice I’m pulling both of my knees into my chest and resting my feet and coming right back up if this is a little too easy for you then you’re more than welcome to leave your feet up and bring them right back into your chest and you can use the same technique with the one leg where you just rest the one leg in between again we encourage you to make this workout your own make it work for you and your fitness level if you’re doing the one leg version go ahead and switch legs you’re doing two leg version just keep on moving you’re halfway done excellent again focus on that breathing feel those abdominal muscles contract as you bring that leg into your midsection using as much control as you can to take your legs back out without flopping them on the ground yeah we don’t want to bounce that leg off the ground and bring it back it’s going to defeat the purpose we want constant time under tension on those abdominals and that’s really where those results are going to come from all right only five more seconds on this one and four three two one zero excellent okay we’re going to get on all fours for the next one we’re going to move into what’s called a bird dog so again on all fours we’re going to put up opposite arm and leg kick-out at the same time where Claudia is going to do a knee to elbow and then she’s going to kick out with opposite arm and leg so she’s going to get a little extra crunch in there bringing that knee to her elbow you decide which variation is right for you but either way we want you to try to keep that upper body parallel to the ground back in core state Isis tight and straight as you kick that leg and arm out again this one is in a race just focus on form and posture focus on that nice consistent breathing one wrap into the next again think about what brought you here today to begin with whatever it is whether you’re trying to just get stronger lose weight just be better at life as a whole whatever it may be stay focused on it one wrap into the next you got it just getting a little bit stronger with every rep getting a little bit closer to that goal keep moving guys are almost there let’s do this one for five more seconds and four three two one zero excellent okay we’re going to move to our sides next we’re going to hit some obliques so I’m going to do this one from my knees glad you can be up on our feet we’re doing the side planks or on one forearm either way we have a nice straight line squeeze those obliques and just hold you decide which variation is right for you today we’re going to switch halfway through and if you start doing the easier one it’s too easy you need to pop up onto your feet feel free to do so or the opposite you start up on your feet and it becomes too much it’s okay to drop to your knees again make this workout your own let’s hold this one for five four three two one switch sides now I’m going to flip over on the opposite side try to eliminate the downtime right into it going hard and fast today and up begin you got it again core tight want a nice straight line from either your knees to your upper body or from your feet to your upper body depending on which variation so it’s really hitting those obliques on this one being I’m working make sure to contract keep them nice and tight and just hold whatever you do you’re not holding your breath on this one good almost there not much left on this one let’s just hold this one for five four three two one zero all right moving to our backs we got one last one we’re going to do a hollow body excellent gymnastics and spider move going first move we’re going to do is lie down on our backs go ahead and bring that chin up and into our chest so lift your head up off the ground next going to pop your lips are your arms back now I’m going to bring my knees bent and hold where Claudia is going to have her legs out straight and hold you decide which variation is right for you the more bent your knees are easier will be the straighter out your legs are the harder it will be either way I want you to keep that chin tucked into your chest and what that’s going to do is take the pressure off your of your lower back want to make sure that your lower back isn’t coming off the ground on this one and just hold totally ok if you need to bend those knees more just hold hold hold stay tough this is it right here guys you versus you it’s what you came here for not much left come on right to the end we got ten seconds that’s it you got it almost there keep breathing go to that happy place here four five four three two one zero nice job guys you made it whoa thanks for talking me through that one I get so cloudy with rejoined the hollow body hold we hope you guys liked it out there as well if you liked this workout you’ve been working out with us for a while you’re starting to see some results we’d encourage you to please go check out our patreon page where you can find out more of how you can support our mission of keeping these great workouts free and if you enjoyed the sport out with us today we ask that you give it a big thumbs up and please subscribe to our YouTube channel so you never miss a new workout from husband make sure to check out have sitcom where we have hundreds of free workouts just like this one our free meal plans and our free complete fitness programs and if you’re on Facebook Twitter Instagram snapchat come find a sweat and connect with us thank you so much for working out with us today it’s been our privilege I’m coach Kozak and then Claude Yan and we will see you at your next workout