Hi guys i'm Michelle Roots and welcome back to my channel if you're new here
welcome today i am bringing you a quick short but very effective 10 minute
glider abs and core workout i am actually using spiderman paper plates these are my sons but they
work just as well so i'm going to do them with the paper plates to show you guys that you have
no excuses to not do this workout at home you can use dishcloths if you're on hardwood floor
they work really well these work well on carpet and on hardwood floor or i'll put a link in the
description of where you can get yourself some simple glider discs so just quickly if you're
new here make sure you subscribe to my channel and hit the bell to be notified because i'm releasing
new videos just like this one every tuesday fat loss tips fit mom hacks workouts just like this
nutrition info recipes all kinds of stuff to help you on your fitness and fat loss journey
okay you guys we're gonna get started in about 20 seconds so grab your water whatever you need to
do get your mat set up and grab yourself some gliders or some paper plates and i'm going to
show you the exercises we're doing today okay so here's how this ab workout is going to go we're
going to do five exercises 20 seconds of work 10 seconds of rest to get into the next exercise
and we're going to do one set of each exercise and then we're going back to the beginning for
a total of three rounds okay here's the first exercise we're going to do these are called pipes
so we're going to put both your feet one per glider or paper plate whatever you're using
hands are on the floor if you have a mat you can put your hands on the mat too
making sure our pipe making sure we don't want our lower back's doing this squeezing your glutes
keeping your abs nice and tight we're going to go up into the air and lock it right back down
so try not to put all of your body weight into your toes really use your abs to push
your back up and lock your abs in to stop when you come back down to this position just make
sure your back doesn't do this okay abs nice and tight next one we're going to do a kneeling
glide out so now our knees are going to be on the mat our hands are on the plates okay and from here
making sure tucking those abs nice and tight glutes are tight and we're going to go out
as far as you possibly can all the way until you collapse bring your plates push yourself back up
and go again not letting that back collapse making sure you're using your abs to lower you back down
then we're going back this way hands are going to be on the mat we're going to do a knee tuck
with an oblique twist to kind of get these guys here okay so hardest you're coming up to a twist
back to the middle just rotating your hips a little bit side to side
easier just drive your knees right up the middle okay from there we're going to do a plank
so elbows are going to be on your plates okay it doesn't matter where you go for these guys elbows
are on the plates here i'm in plank position and all i'm going to do is slide one elbow forward
slide the other elbow forward without letting my hips drop locking that core in side to side side
to side and then our last one we're putting our heels on we're laying down whether you're on a mat
okay or on the floor that's fine pelvic tilt so i'm locking those abs in arms are up in the air
and all we're going to do is lower our legs down we're going to feel the hamstrings working in the
core working hardest before your bum touches tuck those knees in and power back up easier
come all the way down till your bum touches then get back in that bridge position and lower down
all right guys those are our five exercises so we're going to start with those pipes
in 10 seconds we're going so let's get ourselves ready
10 minutes and we're going to be done let's do this ready and first exercise
collapses
okay
here we go
ready okay
here we go
ready and
thumb goes up and down one thing to think about when you're up in your pipe you should be on
your tippy toes so no body weight through the toes here almost there five seconds keep going
two one perfect
until you collapse challenge yourself
remember easier if you start to get
here we tired
five seconds you got it keep going keep
going
ready let's go slide that elbow
here we go five seconds let's go three two one all done okay
here we go
two one well done round two complete guys
there you go we go
here we
five go seconds
ready
okay and i'll show you all we're going to do for our last set 30 seconds on 10 second rest
and we're doing mountain climbers just getting my timer ready here so this is all we're going to do
feet on the gliders hands on the mat core nice and tight and you're driving them in
so as fast as you can we're going to get our heart rates up here and really finish off those
abs make sure again wrists are right over top of your shoulders are right over top of your wrists
and we're gonna go 30 on 10 off three rounds and you're done ready three
two one let's go here we go if you start to feel it in your hips make sure you squeeze
your abs a little bit harder you have to stop and take a little breather that's okay
and then reset here we go we're halfway through the first set already let's go 10 more seconds
squeeze let's go lock those elbows through if you're starting to bend three two
shoulders on top of your wrist here we go guys 15 seconds
let's go here we go last three
let's go 10 seconds all the way to the end come on push i'm going faster five four
three push two one and you are done i'm sweating i don't know about you guys see
10 minutes that's all you need whether your kids are napping right now
everyone's asleep and you just need a quick workout before you go to bed
or you're up early in the morning before everyone else wakes up or you're taking a break from work
10 minutes for you is all you need to do look at us my heart rate's pumping i'm about 160 right now
and it's 10 minutes now i can get back to life i'm really feeling that burn in my abs good job
guys thank you so much for joining me in this workout today you really crushed it i can't see
you but i know you killed it make sure if you like this workout hit like again subscribe because i'm
bringing you more workouts just like this one and leave me a comment let me know how you liked it
and what other workouts you want to see from me i'm here to help you guys on your journey
also if you are looking to start a 21 day challenge healthy balanced healthy lifestyle no
diet no starvation i am running a 21 day challenge 24 7 on my website i give you a meal plan i give
you workouts just like this one to follow to really reset your life learn some healthy habits
and learn how to eat properly for your body type and to lose weight the right way no starvation no
diet check for the link in the description and i will hook you up with this 21 day challenge
i'd love for you guys to join the squad anytime have a great day and again be proud of yourself
you