In this 10‑minute, no‑repeat ab routine, Lindsey Bomgren of Nourish Move Love guides viewers through nine core‑focused exercises performed for 40 seconds on, 20 seconds off. Each movement is presented in an advanced version (performed by Lindsey) and a beginner/modification version (demonstrated by Rachel), with clear verbal cues on alignment, breathing, and core engagement. The workout progresses from high plank to side plank, straight‑leg and bent‑knee leg lowers, boat pose, oblique crunches, bicycle crunches, dead bug (with optional weight), and finishes with a bear crawl (with optional arm extensions). Throughout, Lindsey offers encouragement, timing cues, and reminders to maintain neutral spine, shoulder positioning, and hip stability. The video ends with a call‑to‑action to subscribe and a suggestion to pair this routine with other 10‑minute workouts in the channel’s playlist.
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Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your 10 minute ab workout. No repeats. If you like quick and effective home workouts, drop a subscribe to our YouTube channel. Alright, you guys, these are nine of my favorite ab exercises done. 40 seconds on, 20 seconds off, no repeats. Nine ab exercises. One time through. I'm going to show the advanced version. Follow me if you feel more advanced. Rachel is going to show the beginner version. Follow along with Rachel if you want modifications. Take this ab workout wherever you're at today and let's jump right into these nine ab exercises. Exercises. All right, you guys, we're starting with a classic one and it's high plank. Okay, so I'm gonna drop into high plank. Rachel's gonna give you an incline plank. You're gonna hold it for 40 seconds. It starts in three, two. Let's go. Nice work. So forearm plank, you could go dropping down to the forearms or you could go high plank. I'm gonna hold a high plank here. Rachel's adding an incline which just brings the ground closer to you and takes some pressure off the core. Great modification. For pregnancy or for beginners. Okay, you want to make sure those shoulders stay stacked over the wrist. Weight is shifted forward. Think about pressing your heels back towards that wall behind you, pulling up on, spreading your shoulder blades apart, keeping that core nice and tight. You got a lot to think about and it's going to help you get through these next 12 seconds. Yes. Finish it, guys. Come on. Hold that high plank. Yes, you can. You only do it once and you're here for 5, 4, 3, 2 and 1. We're dropping right into side plank. Okay, I'm gonna go side plank. Rachel's gonna go knee down. I'm gonna stack my feet. We're doing 20 seconds per side. Only 20 seconds per side. Okay, 20 seconds per side. You're gonna lift those hips up. We're go one side. Doesn't matter which side you start with. You got to do both. All right, forearm down, shoulder stacked over elbow. Lift your hips. Three, two, let's go. Hold that side plank. You can float that opposing arm overhead. You're gonna hold it here for 20 seconds and you're gonna roll right over into that other side and hold for 20 seconds. Hips are lifted high. Rachel's got knee down. I got the feet stacked. You could always scissor your feet. Nice work. You're here for five seconds. Rolling to the other side in three, two, and one. Let's roll it over. Nice work, you guys. Hold that. Awesome job. Keep those hips nice and high. Come on, you got it. Strong core right here. Strong obliques, those side abs. I'm facing away from my timer, so I'm going to check it out. We're holding here for 5, 4, 3, 2, and 1. Awesome job. Moving on to our back side. We're going leg lowers. Okay, I'm gonna go straight leg lowers. Rachel's gonna go bent knee. Lying on my backside right here. I'm gonna go drop one leg and then the other leg. Rachel is gonna keep the legs bent. We go in three, two. Let's go. Drop one leg, then the other leg. Nice work. Awesome job. The longer the lever, the longer the leg, the harder it is. Okay. Bending the knees makes this a little easier. The farther your knees are from your chest in that bent knee position, the harder it's going to be. As you lower one leg, think about keeping the opposing hip from moving, keeping those hips nice and square and stable. You only got to do each exercise once. Come on, make it count. Count. You got this. Nice work. 10 more seconds here, you guys. 10 more seconds. Yes, you can stay with this. Nice work. You're here for 4, 3, 2, and 1. Awesome job. Give those knees a quick hug to the chest. We're gonna stay right here. It's side to side. Leg lowers again. I'm gonna go with the straight leg version. Rachel's gonna go with the bent leg version. So lower side to side, you're gonna keep those knees bent. We go in three, two. Let's go. You can place your arms out at the side, help support you. Nice work. Side to side, hitting a little bit more of those obliques, those side abs. Nice work. One rep at a time, never letting the feet or the knees touch the ground. They hover off and come back to center. Awesome job. Hello, obliques. They're working for you right here. 20 seconds. You're halfway through this. Nice. Gonna go into a challenging move after this. Come on. Staying seated on the mat. 10 more seconds here. Yes, you can finish. 5, 4, 3, 2, and 1. Pull those knees in. Roll yourself up to a seated position. I'm gonna go boat pose. Advanced boat pose. So I'm gonna try and lift those legs and hold them here. Rachel's gonna keep the hands behind her legs. Okay. Take a nice relaxation. Roll those shoulders back. Give those hip flexors a break. Roll the shoulders down and back. Boat pose. We go in three, two. Let's go. So assisted. You're here. Okay, I can take my hands out and just hold here. This Is a challenging move, so I might just be staying here. Your option is to try and get those legs as straight as you can. Oh, that's fire. I'm going to go back to bent knee. Okay. This is where I'm at today. Choose your level. Okay? Choose your level. Core training. A lot of levels for core training. You're just holding here, sitting back that slightly reclined position. Really engaging that core. Come on. Yes, you can. Stay with it, guys. Stay with it. We're going back to the obliques in 10 seconds. Power through. Yes, you can. You got this. You're in it. Stay with me. 5, 4, 3, 2, and 1. Awesome job. We're gonna go oblique crunch, okay? So I'm gonna put my arm out at the side right here. I'm gonna go straight leg. Rachel's gonna go bent leg. Okay. Right here. Up. Nice. 20 seconds per side. Doesn't matter which side you do. We're gonna switch at 20 seconds. Roll it over. It's only 20 seconds. Make it happen. We go in three, two. Let's go. Crunch. Come on. Nice. You got this. This is a tough move. You could always take this to single leg. Right here. Good way to modify. Okay, nice work. We're switching sides. Switching sides in four, three, two, roll out. Quick change. Let's go. Right into it. Nice work. Awesome job. Scooch over. Try not to hit the Rachel. There we go. Awesome job, you guys. Legs can stay on the mat. Legs can come lifted. These are challenging ab exercises. Scalable for all levels. 3, 2, and 1. Nice work. Awesome job, you guys. Bicycle crunch. It's a classic on your backside. Okay? I'm gonna kick my legs out. Rachel's gonna march it. Bicycle crunch right here. Switch and switch. Rachel's gonna have her feet on the ground. March and march. Here we go. You're there in four, three, two. Let's go. Switch. Switch. Your pace, your tempo. Nice. It doesn't have to be about speed here with bicycle crunches, okay? Sometimes slower is harder. Nice work. Opposite elbow, opposite knee. 40 seconds. This is move. Seven of nine, guys. Come on. Seven. Stay with me. Yes, you can. You got this right here. Just keep moving. One rep at a time. Hello. Those abs are burning. We feel them. You're here for ten. Nine, eight. You got this. Seven. Stay with it. Six, Five, four, Three, two, and one. Awesome job. Dead bug. I'm gonna add weights to my dead bug. Rachel's gonna give you the body weight version. Dead bug. Right? Weights are gonna come. Opposite leg, opposite arm. You can add weights or do it with Just your body weight. Good old Dead Bug. Classic core training move. We go in three, two. Let's go. Opposite arm, opposite leg extends away from the body. Dead Bug is stabilizing the core, the back. Always good for posture, good for low back pain. Nice work. And scale it up by adding some weights that pull over. Really going to engage those back muscles again. The farther those knees are from that chest, the harder this exercise is going to be. You got it. One rep at a time. Slow and controlled move. Eight of nine. Right here. We're in the home stretch. No repeats. You do each exercise once and you knock it out. Let's go. Stay with it. Feel that core for four, three, two, and you're out. We're coming up and over. Final move is a bear crawl. Bear crawl. Rachel's going to hold. Bear crawl. I'm going to add an arm extension to my bear crawl. Okay, so I'm simply going to reach one arm out. Alternating arm reaches. Bear crawl. 40 seconds and you're out of here. Last move. Set it up. Find a quadruped position. Tuck your toes under. 3, 2. Hover your knees off the mat. Option A, hold here. Option B, opposite arm reaches reach. You got this. How close can you keep those knees to the mat? Nice. Neutral neck, neutral spine, tight core. You got it. Yes, you can. You're gonna feel those quads fire up too. Yes. Come on, you're halfway there. 20 seconds, guys. 20 seconds left. Finish this core workout nice and strong. Right here. You got it. What would it look like If I said 10, nine, eight. You got this. Seven. Stay with me. Six, five, four, three, two and one. Set those knees down high. Five yourself or your partner. Crushed it. Awesome job. Hope you like the 10 minute abs and we'll see you again soon. Thanks so much for joining me for that 10 minute AB burner. If you liked it, drop a subscribe to our YouTube channel. I personally love pairing this ab workout with this workout right here. And if you want to find all of our quick and effective 10 minute workouts, they're in this playlist right here. Have a great day.
