20 Minute Core Burn Workout: No Equipment Home Workout to Strengthen & Tone Abs

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your core burn workout. So in this workout, we will work your entire core, your abs, your obliques, your lower back, and of course, sneak in a little upper and lower and cardio as well. As always, I will give you different options. So listen to your body and work to your level. You don't need any equipment for this workout. We'll just be down on the mat or working our core. Are you ready? Let's do it. Okay, so we're starting down on the mat in a seated position. Let's just start just kind of rolling through the shoulders. We're going to get in touch with our breath. We're going to get into those core exercises really soon. But for now, I want you to just kind of round in your shoulders, let your hips drop back, and then bring it up round and back, warming up through the spine and back and center and then little stretch over. We're not going to do very much of a warm up, so if you need it, please get it on your own. Same thing with the cool down. We just want to keep this workout short, but give you a little extra core burn. Great workout to do when you don't have a ton of time or adding on to another workout. Stretch it over one more and breathe. And let's slowly go all the way down to your back. We're gonna start just getting into our deep core, our pelvic floor. Even if you've never had a baby, this is so important. If we want to get that flat tummy. Big deep breath in. As we exhale, I want you to think about pulling everything in. Hips to ribs, knees, knitting that core together, tacking it together at the top. Inhale, exhale. And then I want you to try that with a little bit of a crunch. Inhale, exhale, Lift and check in with yourself. Make sure nothing is pointing up that those abs aren't pushing out, that everything's pulling in. Same thing. Inhale, exhale. Little lift. Check in with it. Let's let those knees drop with those elbows. Inhale, exhale. Squeeze. Pull the elbows in. Everything's in tight. Inhale, exhale. You're feeling good about that. Bring those feet up. Take it out. Inhale. Really think about tucking in. We're still warming up here. Inhale, Two more. Open up wide. Really tight. Last one. Breathe. Let's keep it here. So starting a little modified Dead Bug. So Dead Bug is such a great exercise. We use it a lot in the warm up because again, we're working that deep core. If you can't extend it out, we're not getting spinal flexion or extension, but we are getting those transverse abdominals, which are our deepest layer of core. Working this feels like too much. You can just tap it down, or you can even go from here just lifting just like this. Or tap here or here or all the way out. Reach it out. Everything in. Exhale. Can you feel it? I think you can. Let's go. Four more. Four. Three. Yes. Two. Last one. Good. Take it here. Let those knees drop to the side. Little stretch back to center. Lots of core. Drop to the side. Stretch back to center. Pull everything in. Drop and center and drop. Watch me here. I want you to do heels to the side. Little lift, circle around. Little lift. So watch me. That feels like too much. I want you to just keep that drop. Get that little stretch. But if you can, I'm gonna fix my mic. You keep going. Swing them around. Little lift, center. Little lift. Watch those heels. Lift, lift. I know it's a little tricky. Feels a little awkward. Two more. Good. Relax it down. Hug those knees and roll side to side. Breathe. Pilates. Roll up. Deep core. Watch me. Inhale. Exhale. Roll it up. Fold it over. Stretch center. Slowly down. Join me. Inhale. Exhale. Deep. Use that deep core. Fold it over in your stretch and down. If that feels like too much, you can just keep it with a little half. Roll up. Or use those hands to give yourself a little bit of a push through the hard part. After the stretch, same thing. A little bit of support on the way down. Breathe. Bring it up. Fold it over. Back to center. Slowly down. Two more. Fold it over. Back to center. Last one. Whatever you got. Pull deep. Fold center slowly down. Hug those knees in. A little bit of a stretch there too. Right? Breathe. Good. Take it here. We're gonna put both hands on one leg. Extend that other leg up. I'm gonna lift and lower. So I'm pushing into this leg as at the same time, that leg is pushing back into my hands. Lift those shoulders if you can. Tuck that core. Opposing forces pushing each other. Lift the leg. Four more. Four. Check in. Everything should be pulling in, not pushing out. 2. Good. Switch it here. Rest the shoulders if you need to, while you get into it. Push and push. Hand is pushing to leg, leg is pushing to hand. Deep core pulled in. Shoulders lifting. Everything tucked in. Breathe. Four more. Four, three, two, one. Relax. How we doing? Right. Told you it was gonna be core burn. Let's go elbow to knee. I want you to start just here Breathe. Little lift slowly down. Inhale and exhale. Inhale and exhale. Breathe. Four more. Four. And lift. Three. Pull deep. Two. One. More. Good. Hold it here. Take it here. Just hold. Push and push. Breathe. Knees gonna come in and out. Eight, six, seven. You can do it. Six. Oh. Five. Four. Three, two. One. Other side. Hold. Find that balance. Pull everything in. Push that elbow in. Push that knee back. Knee in. 8, 7, 6, 5. Take it slow. I'm rushing it. 4. I'm gonna slow it down. 3, 2, 1. Relax. Good. Roll over onto your side. Quick sip of water if you need it. I know. Burn. That's why we love it, right? Breathe. Watch me here. We're coming up into that side plank. So working those obliques, but center core is still working. Lift it up and hold. I want you on this elbow, knee, or feet. And I want you, if you can, across that foot over because. Watch me here. We're gonna rotate it down, we're gonna rotate it up. So I actually want you to do a full rotation into that front plank and then bring it up. You can do the same thing on the knee and back on the knee. Breathe. Keep going. Twist and up. Twist and up. Two more. Last one. Good. Hold it up right here. Pulse really small. Take it down. Think about those obliques. Breathe for eight. 7, 6, 5, 4, 3, 2. Relax. Bring it up. Stretch it over. Let's swing those legs around to that other side. Same thing here. So your knees or all the way up, but cross it over. We're gonna rotate it through. Join me here. Here we go. Rotate in. Take it up. Rotate in. Take it up. Knee is fine, too. Turn your whole body, hips in. Breathe. Good. Keep it up. And breathe. Yes. Ah. Last one. Hold it up right here. Little pulses. Pulse. Yes. Keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Relax. Stretch that over. Good work, team. Burn it in the center. Relax that back. I know. Breathe. Good. Let's take it little bird dog, but we're gonna add some core in between. So bird dog is core and a lot of a back stretch. We're gonna lift. We're gonna lift. We're gonna lift. Join me. Here we go. L. Lift. And up. Lift. Good. And up. Reach. If you want to keep just the bird dog, that's okay, too. Lift one more each way. Lift up in the center. Hold it here. Right here. Twist. And back. So it's a small little cross mountain climber. I know it feels weird being this close, but really lift in the center. Don't let everything drop as we get tired. Keep it bare. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Relax. Stretch it back. Yes, I know. Breathe. Good on those elbows. Let's take it here. Hold everything up in the center. Elbows are wide. I know. Rotate. Cross, center. Other side. Rotate. Oh, rotate. Cross, center. Hold it here. Drop the hip. Cross the leg. Center. Drop the hip first. Cross the leg. If that feels like too much, just drop the hip, hold it here and then lift in the center. Drop the hip, hold it here. But if you can add that little cross, drop, cross, center, hold. Drop, cross, center. Hold. One more each way. Drop, cross, center. Hold. Drop the hip. Cross. Relax. I know. Sometimes the weirdest things we feel the most. Right? Did you feel those obliques while also supporting here? I hope so. Let's give those abs a break. Let's take it all the way down into that swimming. But watch me here. I'm gonna lift. Upper, upper, lower. Together. One arm, one arm. Lower, together up. Just so we can get a little higher with each squeeze through the lower back squeeze. Let's go. Four more. Four lift. Three lift. Last two lift. One more lift. There we go. Watch me. Elbows up, Plank singles. Slowly down. Super Wound Woman Superhero. Up with the core. Use your core to bring you up and to slowly lower you down. Right here. Here we go. Up. Lift in the center. So watch my core if you need to, to really get a feel for what I mean. Here's what I mean. Bring those elbows in. Lift with the belly button first to knees to toes and then slowly down. What we're not doing is this bringing it in and then pushing from our elbows and toes. I want you to really use the core. Keep lifting high. Here we go. Bring it in. Core. Slowly down. Lift up. Superhero. Last time. Bring it up. I want you to hold it here. Watch me. Drop the knees. Take it down. Lift center. Take it down. Lift, center and breathe. Let's add another level down. Center pike, center. Knees, center pike, knees, center. Lift. So close. Four more. Four. Lift. String on your belly button. Deep core. Really lift. Two. Last one. Relax. Stretch it back. Oh, man. Guys. I know. Good, huh? Catch your breath, right? Breathe. Stretch it back right here. Let's get a quick little stretch. And breathe. Roll to your side. We're not done yet. I know. Let's get a little more obliques, but let's make it good. So down on your elbow. Gonna move my mic. Breathe. So come down on your side. Making sure it's still on. Watch me here. I'm gonna go elbow to knee. Little lift, little lift. You keep going. I'm going to show you from that other side, but you stay on that side. Here, here. So we're still getting center, but we're lifting. Keep going. Stay on that same side. I just can't get as low because of my mic pack. Four, three, two, one. Watch me here. On that knee, on that hand. Reach it up and stretch slowly down. It's a stretch, but obliques. Reach it up and stretch slowly down. Reach. Last one here. And reach. Let's flip it over. Other side. Heels together. Open it up. Core burn. Bring it up. Elbow to knee, so get down if you can. Take those knees out so we get that deep core. Right. Transverse abdominis. And the outside. Lift. Lift. Good. Keep it going. 8, 7, 6, 5, 4, 3, 2, 1. Up on that hand. Up on that knee. Big reach. Get the stretch slowly down. Breathe. Big reach. Stretch slowly down. We're so close to being done. Reach, Stretch. One more. Reach. Stretch. Yes. Good. Roll it over a little. Stretch one last one. From here, let's come up into that full plank. I know on your hands everything's tired, but let's make it good. I want you to think about what we did when we were on our knees. I want you to cross it over. Open it up. Back to center. Cross it over. Open it up. So this time we are crossing over first. We're not dropping that hip. Cross it over, Open it up. Yes. Back to center. Cross open. If that feels like too much, just rotate side to side with your feet staying planted right. You can just come here. Rotate here. One more each way. Open. Yes. Center, open. Back to center. Run it up. Finish strong. 8, 7, 6, 5. You can walk it to 4, 3, 2, 1. Stretch it back. Yes. I know that was a long time to focus just on your core. Stretch it back. Reach. Let your head and neck relax into that. Bring it up on all fours. Roll it through. Cat's a cow or cat's a camel. Good work. Good. Ha. Come to a seated position, you guys. That was harder than I thought it would be. Stretch it over. Let your head and neck relax. Of course, check out all of my other core workouts. If you scroll through my playlist, you'll find abs and core as a playlist. Also upper body, lower body, full body, cardio, as well as playlists by equipment and time. So no equipment. Dumbbells, kettlebells, TRX bands, Falls, prenatal, postnatal. Check all of those out. Reach behind and just let your head drop to one side. Right. And of course, if you're looking for a little more structure, to go along with these videos. Check out the links in the description below and you will find information on my ebooks and same programs. I have a couple that are dedicated completely to Core to the center and breathe. And then let's stretch out wrists and forms from all those planks and let our head drop one more time. And of course, don't forget to like this video and subscribe. When you subscribe, it helps me make completely free videos. Keep making completely free videos for you here on YouTube. So hit that subscribe button and make sure you turn on those notifications. You'll know whenever I release a new video or do a live workout. Thank you so much for showing up and burning up that core with me. One big deep breath in and out. You did it. That was your core. Burn Workouts Great job everybody.