Hello friends and welcome to your 10 minute Express abs class. So today we're gonna go quick and dirty
We're gonna do 10 minutes of ABS
this is an incredible practice that you can add at the end of your workouts or if you're super tight on time and you just
Need something to get into feel good
To get started today we're going to start seated at the top of your mat now
I'm going to give you guys a variation of exercises
So we'll start slow and then I'll give you the next progression and depending on where you are at
Maybe over time you want to go to that next level or maybe you're already there today
So just follow along and make sure you should pay attention to how your body responds to this
Okay, so let's begin at the top of your mat
Just go ahead and grab your hand take your hands behind your knees and take an inhale opening your chest
Looking up towards the sky and then as you exhale, you're gonna round through the spine
Tuck the chin to the chest and extend through the elbows
just feeling that nice gentle stretch here through this thoracic spine and
then making your way all the way down until
Your on your back
Relax, your head onto the floor hug your knees into the chest
Take a deep breath in and then as you exhale
Release the feet onto the mat
So the first exercise what we're going to do is called your navasana prep or your prepping ourselves to do the full navasana
Posture. So the first version we're going going to start on the ground you take an inhale on your
Exhale, you're gonna lift your upper body off the mat
Hold then you're going to extend the legs
You know bring them back down you lift a little bit higher and then come all the way down to the floor
And again, let's do that a few times
lift up
extend the legs
Bring it down lift a little higher and lower for two
Bring it up
Extend bring it down lift higher and lower
That's four
extend
bring it down lift higher and
lower
reach
Extend bring it down lift higher and lower. Let's do two more
Extend bring it down lift even higher lower down last one up
Extend bring it down lift even higher
Release now next version. We're going to extend and lift up then your legs extend
You're gonna tap the feet to the ground bring it up
Then place the feet down lift higher and lower down. So again, we lift up
extend the knees
Tap the floor bring it up feet down lift higher and lower. That's 2 up
extend tap up
And the knees lift and lower two more times
Then we're going to add the third progression after this
Bring it up and
again lift
extend
tap up
Feet down lift even higher and release so you can repeat one more set of that or go to this next version
We're going to lift up
Extend the legs tap the feet bring it up and reach the arms over your head
bring it down lift higher and
Drop all the way down. So again, we lift up
Extend the knees tap the heels bring it up arms over your head
then release lift even higher and
lower again lift
extend
tap
extend reach the arms over your head and
bring it up even higher and
lower down two more times like this bring it up egg step tap the heels and
arms over your head
Bring it down lift even higher
Last one lift it up
extend tap the heels bring it up reach the arms over your head and
Bring it down this time. Bring both knees into the chest
And then lower your head all the way down
Let's take the hands behind your head. What we're going to do here is
First curl up and try to touch the elbows to the knees
So you're making a little ball with your body then we're going to extend the legs elbows open to the side
So version one is just to extend the legs out and then bring it in. Let's do four of these
I'm going to extend and bring it in for two
extend and three
Extend and
Four continue with the same exercise or add on to it
Extend tap the heels bring it up touch the elbows to the nose
extend tap lift and crunch
Extend tap lift and crunch keep going
So picking whichever version suits you best
We got four more to go and
Crunch extend
Tap the heels bring it up and crunch
extend
tap up and crunch last one extend tap lift and
Crunch great job from here extending the legs up
elbows open to the side
Version one a little bit easier is to simply bend the left knee drop the right leg
You're gonna cross touch the opposite elbow to the knee and bring it up. That's one we're gonna stay on the same leg
bring it down and
up, that's two and
twist and
three
twist and four
twist and
Five keep going or add a little bit more difficult version is to extend the leg out and bring it in for five
Four three
Two last one hold this twisted position hold it here for three
for two and
One reach your right leg up
Untwist the body flex your right foot. We're gonna do a quick little transition here. Bring the arms forward bring your left foot down
Press yourself up, and then take your right foot all the way back
So we're coming into more of a lunge position here hands grounded on the mat and then step back into plank
Great job. Let's hold this plank position just for a couple of breaths
Really pulling that navel into the spine
Finding that Center finding the balance and then lift your hips up downward-facing dog
Alright so next exercise I'm going to show you the modified version first and then the full version so modified version
We're going to go ahead and extend your left arm all the way back
So you're doing a one-handed downward dog deep breath in on your exhalation. You're going to come back into plank and then
Push back one hand it downward dog
alright, so keep going or
version two much more challenging is to extend and reach your left arm forward and
Back into downward facing dog. Alright, so take whatever feels best for you and let's go for a ten ten and
Reach back
nine
Reach back
eight
Seven
Six
Five
Four three two
Last one
bring your left hand down deep breath in bend your knees hop forward and
Cross your ankles. Let's come back over to the mat and do one more time on the other leg with our twisted crunches here
So arms behind you hands behind your head elbows out to the side extend the legs
Modified version we go cross and up four one and two
And three and four
If you want to go ahead and take the more advanced version follow me five twist six
Seven
Eight keep going twist nine
Ten great job holding here. Let's just hold that twist just for a breath keep twisting try to get that connection with the elbow Mme
three two one
Untwist the body left leg up flex your foot reach the arms forward just rock yourself up
Press into that right foot. Step it back with your left foot
Hands down and let's step back into plank position
Exhale push back downward facing dog
We're and do that exercise with the one handed downward dog on the other arm now one more time
so again
You guys you can
Modify by just coming forward into plank or keep the right hand off the mat the entire time so deep breath in exhale
Reach it forward one
Take it back. Reach it forward two and
back
three
For
Five
Six
Seven keep going
Eight
Nine
last one and
ten great job right hand down holding plank
and
last three seconds three two, and
One great job come on down
Beautiful work you guys congratulations you finished a quick abdominal workouts
Keep doing these classes every day if you want to achieve
Strengthen your abdominals and remember to always be patient no matter which
Modification you took today, you know, you're that step closer to getting stronger and stronger. Thank you so much, and we'll see you soon