We've got a 10 minute ab workout today,
that's going to work your entire core and your abs.
This workout is part of my new 2021, 28-day challenge.
There's eight brand-new episodes in this program,
and the full daily schedule is on my website.
If you're looking for meal ideas,
I've also launched a new recipe section to help you out.
And remember guys, you're not alone in this journey.
Do share your progress with the rest of the community, on Youtube, Instagram,
or join my Discord server if you want more support.
Now smash that thumbs up button, subscribe, and turn on notifications,
and let's work our abs!
We've got 15 exercises.
30 to 40 seconds on, and 5 to 10 seconds off.
Get on your mat and we're starting the workout with low boat, into in-and-out.
Start in a high boat position with your back straight, and bent knee,
then lower down your middle back and legs slowly, using your core muscles.
Don't let your shoulder blades touch the mat so you're in a low boat position.
Gaze forward and engage your core, and keep your legs hovering.
Then use your core muscles to lift your chest up, and bring your legs in.
This exercise can be difficult if you're new to this move.
You'll get stronger over time, don't rush it.
Now lay flat on the mat and we've got flutter kicks.
In the same low boat position,
lifting your shoulder and head off the mat, now flutter your legs.
You're gonna feel it in your core. Especially on your lower abs,
and also your upper abs by crunching up.
Make sure you keep your back flat on the mat,
and engage your core to avoid lower back pain.
You're doing well guys!
Now flip around and get into a high plank,
and we're doing some knee tuck variations.
Bring your knee in close to your chest,
then lift it up by drawing in and engaging your core,
and also your quads, then back down and repeat.
We're gonna do this for 20 seconds for each side.
For an easier alternative, just do some mountain climbers.
Now swap to the other leg.
Keep going guys! You can do it.
Alright, now get into a low plank on your elbows,
and we're going to bring one leg over and tap your feet on the floor,
then onto the other side.
Make sure you engage your core,
and try to not poke your butt up as much as possible.
Engage your glutes and tuck them in.
Alright, now get your back flat on the mat,
and lift your legs as straight as you can,
and do your best to touch your feet with your opposite hands.
If your hamstrings are a little tight, then keep a slight bend on your knee.
This can be a challenging exercise,
so try your best and take breaks if you need to.
It's okay.
It's more important to get your form right and avoid injuries.
Alright, we're going straight into butterfly crunches.
Extend both your arms and legs then crunch up and bring your legs in.
Then back out, without resting your legs on the mat.
Make sure your back is flat on the mat.
You can either lift your legs higher to help with that,
or you could crunch up a little, like how we did the low boat pose.
Nicely done guys!
Get into a high side plank position, and we're doing some crunches.
Have one hand placed right below your shoulder,
with your bottom leg stacked in front of the top leg.
Now rotate your torso as you bring your leg in, and squeeze your abs.
This can be a very difficult exercise for beginners,
so just try your best to do it slow and controlled.
If you can't hold a high side plank,
you can try the alternative exercise instead.
Now swap to the other side.
You're doing well guys!
Keep pushing, we're almost halfway there.
You can take occasional breaks as this isn't an easy exercise.
And again, it's more important to get your form right, so you don't injure yourself.
Alright, now have your back flat on the mat,
and we're doing some angled hip lifts.
This is similar to reverse crunch,
but you're lifting your hips,
and then place your hips down on the left side
while lowering your legs down slowly.
Make sure you're using your core muscles to do the heavy lifting here,
because you don't want to hurt your lower back.
For an easier alternative, you can do reverse crunch instead.
Alright, sit on your butt and next we've got the 100s.
Start in a high boat pose,
with your back straight and legs either bent or straight,
then flutter your arms.
Make sure you keep your back straight,
and core engaged to avoid back pain.
If you need to take a little break here, take it! It's totally okay.
Just five more exercises to go guys!
Next, get into a low plank and we're doing some hip dips.
Use your core muscles to dip your hips down, from side-to-side.
Alright! Up-down rotations are next.
This is a fun one!
Start in a low plank, then get back up into a high plank,
then rotate to one side, then back down, and up,
then rotate to the other side.
For an easier alternative, you can try up-and-down planks.
Three more exercises to go guys!
You can do it!
We've got roll up cycles next.
Lay flat on the mat, then use your core muscles to lift your chest up,
then turn your torso, and crunch to one side.
Then come back down and repeat on the other side.
For an easier alternative, you can do some bicycle crunches.
Not long to go! Next we've got bicycle crunch variation.
Bend your knee and do one bicycle crunch,
then back down and touch your foot.
Then repeat on the other side.
Squeeze your abs guys!
We are almost there.
Alright get into a high plank for the last exercise!
We're gonna be tapping one shoulder,
then jack your legs out and in,
then tapping the other shoulder, and repeat.
For an easier alternative,
you can bring your leg to the side, one at a time.
We are almost done guys! Keep pushing!
And that's the workout guys!
I hope your abs are feeling the burn!
Smash that like button for me,
and leave a comment down below on how you went,
and also make sure you do your cooldowns,
and I'll see you in the next workout.
Bye!