Intermediate Difficulty with Beginner and Intermediate Modifications provided
Combine this 12 min abs and obliques workout with proper diet and nutrition to tighten and tone your waist! There is no equipment required for this routine, but if you’d like to increase the intensity then grab a pair of dumbbells.
Abs and Obliques Workout
Complete each exercise for 50 seconds before moving onto the next movement. Side Plank Rotations / from Knees Jack Knife / Modified Side Plank Dips / from Knees Side Oblique Crunch Bear Plank Jump to High Plank / Step Back Seated Windmill / Knees Bent High Plank Hip Touches / from Knees
hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is an abs and obliques workout this routine is divided up into two parts and part one we’re going to hit your overall core and abdominals and in part two we’re going to obliterate those obliques I’m going to be doing the standard variations and follow me for those beginner modifications alright let’s get into it [Music] you [Music] all right let’s get right into this thing we’re going to burn out those obliques and love handles I’m going to grab my light dumbbell for this first one now we’re not going to be counting any repetitions on this we’re just going to be performing as many reps as we can in a lot of time period now Claudia is going to get into the side plank position from your knees I’m going to be up top you decide which variation is right for you go ahead and start with that one arm up top we’re going to reach through and back up rotating each time engaging that core and obliques again we’re just going to perform as many reps as you can get and that a lot of time period trying your best to keep that core nice and straight back stays straight abs stay engaged throughout we’re going to split the time 50/50 on each side who making sure to breathe and trying your best to stay balanced not about being perfect just about putting in that work getting a little bit better every time actually keep breathing almost there switching sides and five four three two one I have zero switching sides flipping around we’re trying our best to eliminate this downtime in between sides I want to keep that pace up good trying to best to stay balanced core stays tight making sure to breathe actually get a nice full reach through make sure that coronal Bleek’s are rotating on this one and to the name the full range of motion keep breathing guys you got it fighting through fighting through let’s go for five four three two one and zero nice ok we’re moving right into a jackknife let’s go ahead and switch the opposite side quad is going to do the modified version we’re going to start with one hand on her head opposite arm out one bring you’re one knee or both knees in well you do a side crunch so trine are best to bring that elbow to our knees making sure to breathe try your best to meet in the middle on this one again bringing that elbow to the knee now there’s also hug as a in-between modification so if you’re doing both legs you can also bring them back to the ground in between if you need to a little harder to keep both feet up then tie your time we’re going hard and fast today again getting as many reps in as you can and this a lot of time period let’s switch sides in five four three two one zero flipping over opposite side again trying to eliminate that down time you got it and right into it nice work trying to get as many reps in as you can and it’s a lot of time period come back get a little bit better every time you do this workout the one rep right in the master and it has it starts to burn as it starts to hurt just becomes that much more important that you focus on what brought you here today to begin with what are your goals what are you working towards stay focused on it keep it at the front of your mind here we go let’s hit this one for just five more seconds and four three two one zero flipping over again we’re going to move into a side plank dip so I’m going to get into a side point for my form and on my feet Claudia is going to be on her knees opposite hand on your hip drop those hips down and back up so you’re just dipping that hip dip that hip to the ground back up until your hips are in line with the rest of your body yeah again making sure to breathe keep that core tight back stays straight you got it guys one wrap into the neck we have on those obliques lighten on fire it’s okay now we know it’s working you got it one right into the next good good good keep it up no letting off the pedal right here four five four three two one switch sides right into it hit that other side now one side breaks the other side works good doing great so far just keep it up just keep moving – how about that mental toughness on this one get ba you’re going to be screaming at you to take a break but your mind is tougher than that you gonna push through that burn let’s go come on you got it you got it how many can you get in this a lot of time period pushing yourself because nobody else is going to do it for you right here right here you got it keep it up let’s go five four three two one zero nice okay moving into a side oblique crunch now so legs are on the side both knees are on the side one arm out one arm on your head or crunching right here similar to a traditional crunch but we’re targeting that oblique no modifier for this one just get as many reps in as you can whatever that is we just encourage you to work at your own pace make this workout your own thanks for what guys keep it up doing great so far keep moving keep breathing and keep squeezing that oblique at the top of every rep make sure you get full range of motion all the way up all the way down you got it right here right here let’s switch sides in five four three two one zero switching sides now all right and right into it you got it excellent work everybody again think about what brought you here today to begin with what is it what’s your wife trying to tighten up those ABS starting to get better at your sport just trying to kick butt at life whatever it may be focus on it that’s that motivation is going to be what gets you through this workout come on stay focused on it let’s go what you got what you got put it all out there breathe squeeze and contract those ABS at the top every time squeeze that oblique you gotta fight through that burn come on you’re stronger than that burn let’s see it right here let’s go let’s go let’s go yeah just 10 more seconds on this side almost there almost there no letting up four five four three two one zero nice all right rolling over getting into a bear plank position so start on all fours and then I want you to come up off your knees I’m going to jump back and do a high plank and jump forward where Claudia is going to step back and then step forward you decide which one of these two variations is right for you and if you’re doing the step-back variation just alternate which foot you’re stepping back first and bringing back it’s a great point either way I want you to keep that core tight and engaged back stays straight nice soft landings and touches with your feet you don’t want to make big hard pounding noises here so nice and soft turn that energy back into the ground breathe core stays tight let’s go it’s a great one for that cardiovascular endurance as well not only working on those ABS but we’re burning and torching fat let’s go guys what is it that brought you here focus on it will motivate you don’t lose sight of it hold on to it right here let’s go laughs ten seconds on this one slide through it fight through it let’s go 5 4 3 2 1 0 I had to kill her that is a killer my goodness move on over to our back we’re gonna do a seated windmill so I want you to come up onto your forearms and I’m going to have my legs straight clutters going to have her knees bent we’re going to go windmill side to side bringing both those legs so they’re about at a 45 degree angle reverse direction and to the opposite side this one really needs to be done in a controlled manner time nice and slow on this one actually slow on this one good going to get more work just swinging those legs back side to side not to be quite as effective so about that time under tension feel that burn guys learn to love that burn fighting through it understanding that’s just lactic acid just that fuel that your muscles use you don’t have to listen to it those ABS are telling you they’re all done they’re lying to you don’t listen to them just keep moving nice and controlled you grind in right here that’s it day after day you’re putting in the work to get yourself closer to that goal that’s it making sure to breathe don’t hold your breath last 10 seconds on this one come on guys stay tough stay tough almost there in five four three two one zero all right rolling over high plank position cloudy is going to be underneath I’m going to be on my feet we got high plank hip touches hold high plank position bring one need to Arabs or one hip down touch that hit to the ground opposite hip side to side on this one so rotating at that core dropping the hips still not core engage breathe side two sides wrap those hips down left to right almost there guys fight to the end right right the home stretch this is it right here no giving up no slowing down let’s go what do you got prove it to yourself maybe you thought you were going to quit a long time go but you’re still here you’re still fighting don’t you dare quit on yourself right now come on let’s go everything you got this last exercise finished wrong breathe that’s it one ref into the next right there would you guys run this together let’s go we’re burning together remember thousands maybe millions of us at home doing the same thing feel that same burned all in it with you let’s go has be tried let’s go we’re yet guys come on last 10 seconds go go here we go that’s it come on breathe nice and control four five four three two one and done whoa my goodness you made it nice boys killer whoo I think it’s safe to say that work we hope you enjoyed this routine and if you did like this workout you’ve been working out this for a while we did encourage you to please go check out our patreon page you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed working out your abs with us today go ahead and give this video a big thumbs up and please subscribe to our YouTube channel so that way you never miss a brand new workout from Hospit make sure to check out has vidcom for hundreds of free workouts we have our new 30-day ab challenge that you really should check out through and our free meal plans also if you’re on facebook Instagram Twitter snapchat combine Hospit we’re there and we want to connect with you thank you so much for giving us the privilege of working out with you today I’m coach Kozak and Claudia and we will see you at your next workout