Hi guys! I'm Austin, your instructor live trainer and this is your 10-minute ab workout.
It's full-on, it's fast, it's furious.
When you're ready let's get down on the mat and get to it.
Okay guys, here we go first exercise: basic crunches.
So feet planted on the floor hip-width apart.
Okay you're coming up to 45 degrees and down again really.
Crunch your stomach, draw your belly button to your spine.
You keep your hands on your thighs, on your shoulders, or your temples.
Okay are you ready?
Start the clock, here we go.
You want to breathe out on the crunch.
Breathe in, breathe out.
Dood really try and flatten that stomach.
Keep going guys.
Nice work!
Okay, next exercise: bring your legs to 90 degrees, again crunches so all the same rules
apply.
Get ready in 5,4,3,2,1.
Don't let that back arch off the floor.
Good, we're really going to be working those abs today.
Keep going guys.
Every time really squeeze those abs really tense the.
Concentrate on your abs.
Good work.
Okay so, next exercise: heel taps.
So that just your back is going to come off your upper back and you're going to go side-to-side
touching your heels.
Okay, so you keep your upper back off the whole time.
Keep your stomach flat.
No arch.
Quick either side, okay let's go.
Touch touch.
Draw your stomach in.
Four, that's good.
I hope you can feel that, I can
Keep going guys, come on.
Next exercise: leg raises.
Okay, so both legs up and you're going to take one leg at a time down.
Keep it, hover it off the floor and up.
Okay, so don't let it touch on the floor.
You want to keep your stomach engaged, let's go.
Don't let that back arch you.
Squeeze those stomach muscles.
You're really working lower abs now.
Good guys, keep going.
Quick rest.
Okay, next exercise: toe touches.
So your legs are going to go up again arms here and you're just going to squeeze your
stomach to touch your toes.
So squeeze-squeeze.
Okay here we go 30 seconds.
and use your breath.
So breathe out, exhale.
Keep going guys, you've got this.
Come on.
Come on, last one.
Okay next up, it doesn't stop reverse crunches.
So your legs are gonna come up.
Crunch towards yourself this time.
Your breath is different, you're gonna go breathe out on the crunch.
Okay crunch in, here we go 30 seconds of this, come on.
Really controlled on the way down.
Use your breath.
Keep going.
Wow okay: bicycle crunches.
Your elbows come into your knee, opposite knee and change and check one leg up slightly
off the floor.
Great ready in 3,2,1 let's good.
This is brutal.
Keep going.
You're
gonna feel this guys tomorrow definitely.
Keep going, last 10 seconds.
Okay, roll over.
Okay come this way okay next up plank but it's not just your normal plank.
We're gonna be doing a walk-in plank.
So, nice straight line, stomach in towards spine and you're just gonna raise one leg
at a time.
30 second: nice and controlled.
Keep your body in a straight line.
Don't let your back arch.
Almost there guys.
Just two more exercises after this.
Okay, side plank with a pulse.
So, you want to stack your feet.
You want to be in a straight line: feet, knees, hips, shoulders.
You're going to rise up and you're going to pulse up with your hips.
Okay, nice and controlled.
If you want to make it a bit harder, take your arm up or you can have your hand on your
hip.
Or, if you need a bit of help bring your hand down, give yourself a bit of support.
Nice and controlled guys, keep going.
Okay, other side.This the last one, you've done really well guys.
Abs in 10 minutes.
It feels good though, doesn't it?
Okay last set, here we go in 3,2,1, go.
Remember guys to cool down after every workout.
Make sure you stretch your stomach out after this.
Here we go, okay last 10 seconds.
Drive those hips up two one.
Okay guys stretch that stomach out for me.
Watch that spider crawl up the ceiling up the wall, there you go.
Thanks guys,that was your 10-minute ab workout.
If you have any questions about anything you've seen in the workouts today, come on to instructor
live.com and use our chat feature to send us a message.
Or you can email me at austin@instructorlive.com.
Have a great day, see you soon!