Hey guys
Today we're aiming for
500 reps of ab exercises in this quick 10 minutes ab workout to help you to get closer to
more defined abs. Don't expect to get all 500 reps down the first time you try it,
Especially if you're new. You'll get stronger over time.
Just go at your own pace.
Now, you can find a full four-week schedule on my website, and do share your journey across YouTube, Instagram, and TikTok.
We've got an amazing, supportive community who's here to support you. Alright, smash that thumbs up button
so it reaches more people,
And please leave a comment with how you went
the first time you tried this and also your progress over time, and let's jump into it.
We've got 17 exercises today: 30 seconds on and 5-10 seconds off. Lay flat on a mat and we're starting with bent knee jack-knife.
Lift yourself upwards while engaging your core and have your chest and knee meet. Lay back down slowly, and for low impact
just lift your knees up like so and crunch forward.
Next, we have flutter kicks leg drop. Make sure your back is flat on the mat the entire time. Start by having your legs
upright and flutter down.
You can also lift your chest up a little using your core muscles as you lower your legs down.
This will help to lift the pressure off your lower back.
Great work guys! Now flip around into a high plank position and we're kicking to the left and right. If you are not feeling it
in your core here, then you're probably not engaging them. You should be working your whole body with this one.
Next, we've got plank rotation
where we're gonna rotate between your arms like so. If you're having trouble with this, just do it on your knees and go nice
and slow until you get stronger.
Nicely done guys! Now sit on your butt and lean backwards slightly and we're doing some bicycles.
Squeeze those abs and stay focused guys! You've got this, you're gonna feel great after.
Alright now lay flat on the mat with your legs up and we're doing some toe touches towards the opposite sides.
I know this is a tough one, so take a break if you need to, it's totally okay.
It's not meant to be easy and that's why it's a challenge.
Now lay flat on the mat and bring yourself upwards and do a chop to the side.
If you've come this far, you're doing amazing. Just keep pushing yourself and improve slowly.
Now sit on your butt again and lean back slightly with your feet above the ground and we're doing some boat twists. This
really works your obliques and core and you might also feel it in your legs, but don't be concerned,
Your legs aren't gonna bulk up or anything. Just take a little break if you need to. (You got this!)
Alright now flip around into a high plank position and we're doing some jacks. We're almost halfway through the workout, you've done almost
250 reps, so well done!
Alright, a little bit of recovery with this next one. Get into a low plank position.
You're pointing your butt upwards and then back down into a low plank.
You're still meant to be working and feeling it in your core, but just slow and controlled here guys.
Alright, flip around and lay flat on the mat and we're gonna thrust those legs upwards.
Make sure you use your core to lift your hips up here. Just six more exercises to go guys, you can do this!
Now we're gonna reach forward and through your legs. You should be using your core to pull yourself up.
Make sure you don't use your neck muscles here.
Alright now lift your legs upwards like so and we're doing five pulses. If you're feeling too exhausted,
you can bend your knees and just do pulses. Just don't give up, we're so close to finishing this!
Stay where you are. Next, we've got bicycle crunches. Just focus on engaging that core guys, work that core!
Come on, guys, you can do this!
Alright now get in a side plank position and we're doing some crunches. Do it slow and controlled, it's totally fine.
Just focus on engaging your core. We are almost done.
Flip around and we're doing the other side. Just one more exercise after this, you can do this!
And the last exercise is mountain climbers.
Go as hard and as fast as you can while engaging your core. The finishing line is right there,
LET'S WRAP THIS UP
And that's the workout guys! Hope your abs feel completely smashed.
Don't hate me too much, because I love you all! Smash that like button and I'll see you in the next workout, bye!
Yay
Byeeee