- Two workouts in one day guys,
this routine is all focused on the abs.
And it's the perfect routine for beginners at home.
When I first started my journey into getting abs,
these are some of the moves that I incorporated
into my workouts,
and it really helped to tone and shape my abs
to what they are today.
You can do this at absolutely any level,
even if you aren't a beginner.
And as I welcome you into 2020,
I wanna invite you to become a member
of the unique app, Pink Dragon.
We have designed this app to help transform your body
in the shortest amount of time possible.
With workouts that are 15 minutes or less.
Research has shown at you do not need to workout
for a long period of time,
it's all about the intensity and effectiveness
of your workouts.
And I will teach you how to use your time effectively,
for the best results.
This app is unique and we've been working on it for a while
to make it the best that we can
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(upbeat music)
Okay guys, welcome to this 10 minute beginner ab workout,
so you're gonna be working out for 40 seconds on,
20 second rest.
The first move that you're going into
is simple crunches. - Exercise.
So you wanna lie all the way down on your back,
nice and slow.
Feet up and just crunch up and down.
Now make sure that when you're doing your crunches,
you're sucking the naval into the spine
and I want you to make sure that you're contracting your abs
when you come up and let go as you go down.
Make sure to exhale, if you guys want a video on this,
there is one on my channel
showing exactly how to contract your ab muscles.
(upbeat music)
Make sure this is nice and controlled guys.
(upbeat music)
So keep going, nice and controlled,
remember to breathe out.
(timer pinging) - Rest.
Fantastic work guys, 20 seconds rest
before you guys begin the next exercise.
The next move you're going into is a single leg crunch
and you're just gonna bring the leg up, bend it in and down.
(upbeat music)
(timer pinging)
And let's go, bring it up - Exercise.
and down, up and down.
Make sure to exhale as that leg comes up and you crunch in.
(upbeat music)
Other leg now guys, up and down, up and down.
(upbeat music)
(timer pinging)
Fantastic, work guys. - Rest.
Just take a breather here
before we go into the next movement.
(upbeat music)
(timer pinging)
So for the next move, all I want you to do
is keep that crunch contract the entire time,
and just move your feet over to the left and to the right.
This is gonna be nice and controlled,
make sure to keep those toes pointed.
You wanna exhale every time you jump across
and inhale as the feet come together.
(upbeat music)
That's it guys, keep that crunch the entire time,
don't give up.
(upbeat music)
(timer pinging)
Excellent work guys.
(upbeat music)
For the next move, what you're gonna do
is you're gonna have your legs apart like so,
and all I want you to do
is bring that other leg towards it.
You wanna crunch and then you wanna bring your leg in
and kick it out. (timer pinging)
(upbeat music)
So crunch down.
Crunch, up, down.
So all you're doing is moving one leg as you can see,
keep that toe nice and pointed
and it's nice and controlled.
This is gonna really help to target those obliques
as well as the front of your stomach.
(upbeat music)
Other side guys.
So crunch in, kick, down.
Crunch in, kick and down.
(upbeat music)
- [App] Rest.
- [Holly] Excellent job guys,
we're now gonna keep it nice and simple
and go into bicycles for the next bit.
(upbeat music)
(app pinging)
Let's go guys.
So what you can do here,
is you can do exactly what I'm doing as a modification
where you just bring those knees in to touch the elbow
and breathe out.
Or, if you really want to guys,
you can get those feet off the floor
and go into normal bicycles.
(upbeat music)
Just make sure with this move
that you really are getting those elbows to touch the knee,
you're exhaling as your knees and elbows touch
and you're getting those shoulder blades off the floor.
(upbeat music)
(app pinging) - Rest.
Fantastic work, let's take a break here guys.
20 seconds before we go into the next one.
(upbeat music)
The next move that you're going into guys,
is a Russian twist. - Exercise.
For this move, you're gonna keep your feet
planted on the floor
but again, if you wanna knock it up a level,
you can just bring those feet up
and just balance on your bum.
(upbeat music)
Now with this move, really make sure
that you are twisting your entire body
and you're getting those hands to touch the floor.
Again, keep that core engaged, suck the navel in.
(upbeat music)
So guys, keep going, keep twisting.
(timer pinging)
And stop. - Rest.
Fantastic work, for the next move,
what you're gonna be doing is wood choppers,
these are one of my absolute favorites,
so again, feet planted on the floor,
you wanna lift your hands up above your head
and just literally act like you're chopping some wood
down towards your side.
(timer pinging)
Position guys. - Exercise.
And down, up, down, up.
Make sure again that you're really contracting those abs
as you're bringing your arms down
and exhale when they do come down to the floor.
Fantastic work guys, keep going.
(upbeat music)
Other side guys, same movement, so lift those arms up
and bring them down.
Again, keep that core contracted,
I don't want you to be lazy with the stomach, suck it in.
(upbeat music)
(timer pinging)
- [App] Rest.
- [Holly] Wonderful job guys,
let's come back down to the floor,
come down nice and slowly,
the next move that you're going into
is crunches with a reach up.
So all you wanna do is go into a crunch
and you just wanna imagine
that you're reaching up to grab something.
(timer pinging)
- [App] Exercise.
- [Holly] Let's go, so reach up and down,
with this move guys, I really need you to make sure
that you are bringing those shoulder blades
off of the floor.
Really imagine that you're trying to grab something
in front of you and I need you
to use your hands as an action to grab.
That's it guys, keep exhaling as you go up.
(upbeat music)
(timer pinging)
- [App] Rest.
- [Holly] Amazing job guys, take a breather here
for 20 seconds before you go into your final two exercises.
So the next move that you're going into is in out abs.
Again, one of my absolutely favorites
but what we're gonna do
is we're gonna make sure that our feet touch the floor
as we come out with our abs.
(timer pinging)
- [App] Exercise.
- [Holly] So bring those knees towards your chest
and then come down.
So, when you're bringing your knees in,
I need you to exhale and make sure again,
that you're crunching in towards those knees
and come down as your feet plant on the floor.
(upbeat music)
Again, make sure this is nice and controlled, this move.
(upbeat music)
(timer pinging)
- [App] Rest.
- Fantastic work guys,
and for your final move of the day,
you're going into saddle leg crunches.
So for this move, all you need to do
is keep your legs up in the air
and just open and close them.
So, let's get ready, into position guys.
(timer pinging)
Up and open and close. - Exercise.
So for this move, just keep your head relaxed on the floor
but again, if you really want to knock it up a level,
you can just come into a crunch position
like I'm doing now, the entire time.
The choice is yours guys.
(upbeat music)
And that's it guys! (timer pinging)
Well done, just stretch out a little bit
and you are finished with your 10 minute abs for beginners.
So I hope you all enjoyed this beginner's ab workout
at home today.
If you did then make sure to hit the subscribe button
and like this video.
And remember to click on the link below to join me
in the fitness app, Pink Dragon.
Now I wanna turn it over to you,
how did you find this workout?
Let me know in the comments section below.
(upbeat music)