Lindsey Baumgren leads a 10-minute ab workout with ten different exercises, 40 seconds each, no equipment needed. Rachel shows easier modifications for every move. The routine hits dead bugs, bicycle crunches, leg lowers, sprinter sit-ups, and more, with coaching on form and breathing throughout.
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Hi, I'm Lindsey Baumgren of Nourishment and this is your 10 minute ab workout. It's quick and dirty. We're gonna hit the mat and jump right in. So hit. Subscribe to our channel and follow along. All right, you guys, we have a quick 10 minute ab workout for you. And I have the awesome Rachel joining me. Hi. She's gonna be offering modifications today so you can take this ab workout at your pace. We're gonna knock it out right away. We have 10 exercises for you. No repeats. You only do each exercise once. You're doing it for 40 seconds of work and a quick 10 second transition between moves. We're going to knock it out right away. So let's hit the mat. Let's go. We're going to start on our backside. We'll transition. We're going to start on our backside and we're starting with an alternating knee pull, straight leg. So I'm going to pull the right knee in and then I'm going to go for a toe touch. Switch. Left knee in and then I'm going to go toe touch. So one bent knee, one straight leg. Rachel's going to stick with bent knee the entire time. You decide what works for you. Your 40 seconds starts in three, two. Let's go. So I go knee, toe. Switch knee, toes, switch, knee, toe. Nice work. Awesome. So going one bent leg, one straight leg. The straight leg should be a little bit more challenging. The longer the lever, the more challenging it's gonna be for that core. You got it. Nice. The good news is you only do each exercise once, so really get into it, guys. Right away. Nice work here. Come on, come on. 10 seconds left of your 40 seconds on. Let's go. Finish right here. Final five. Four, three, two. You're out. Awesome job. Rest for 10. We're gonna go into your next move. It is two dead bugs. Opposite arm, opposite leg extend. Rachel's gonna stay there if you want to. You're gonna give me a roll up in between. We go in three, two. Let's go. Kick out, kick out. I'm going to go for that roll up, roll back with control. Dead bug. Nice. Really stable through that core. Up and roll back with control. Nice. Awesome job. Nice slow, controlled movements here all time intervals so you can get through as many reps as works for you. The closer those knees are to the chest here, the easier it's going to be. The farther you keep those knees from the chest, the more challenging it's going to be. 5, 4, 3, 2 and 1. We're gonna roll over into shoulders, stacked over elbow. Legs are bent at 90 degrees. Modified clamshell. We're gonna lift in three, two. Let's go. So I'm lifting my hips and down as I lift my hip off the ground. I'm also lifting this outside leg here. So I'm hitting my glutes and my obliques. They're turned on. Nice work. You got it. Nice. Lower the hip. Lift and squeeze. Hold at the top for that second count. Nice. Lift and hold. You got it. Squeeze. Nice work keeping that shoulder over that elbow. Nice work. 10 seconds, guys. You're really gonna feel these glutes starting to fire up. You're in it for 5, 4, 3, 2, and 1. Nice work. We're gonna come over into a bear crawl. Rachel's gonna go bird dog, be crawl. I'm gonna hover my knees off the mat. Shoulder taps, Bear crawl. Shoulder taps in 3, 2. Let's go. Opposite hand, opposite shoulder. Tap and tap. Nice. Keeping those knees nice and close to the mat. Nice. Not trying to shift my weight here. Nice stable hips. Nice stable knees. Nice work. Tap it and tap it. You got it. 20 seconds here. Look at that ponytail out of the way. Opposite hand, opposite shoulder. Bird dog with Rachel. Come on. You're gonna feel those quads fire up on you. 10 more seconds and then we're back to side plank. Other side. That's where we go. In five, four, three, two, drop. We're gonna switch sides. Doing that clamshell on the other side. So opposite arm, shoulder stacked over elbow. We lift in 3, 2. Let's go. These 10 second rests are pretty short. Quick transitions. We're gonna make the most of our time together. We're gonna knock out all 10 moves in under 10 minutes, guys. A great ab workout. You can come back to consistently building into your routine. Do it as a standalone 10 minute workout or add it on to another strength workout of ours. You got it. Also, love to know what's your favorite move from the 10 we've done today. You can drop it in the comments below. You got it. 10 seconds. Lift, hold and squeeze at the top. Come on. Yes, you can. For five, four, three, two, and one. Awesome job, you guys. Back to your backside. Three count. Bicycle crunch. So on that third one, you're just gonna hold for a second. Hands behind the head. Three, two. Let's go, let's go. One, two, three, and hold. One, two, three, and hold. One, two, three,. I like this three count crunch. A lot of times when people get into bicycle crunches, they just start ripping them out as fast as they can. And sometimes slower is harder. One, two, three, and hold. Yes. Nice work, team. One, two, three, and hold. Come on. 10 seconds here. You got it. Nice work. This is move 6 of 10. I didn't hold that one. 3, 2, 1. You're done. Nice work, you guys. Awesome job. You're going to stay on your back. Side legs are going to go straight up the wall or bend the knees. Leg lowers, arms can be at the side. We go in three, two. You're going to do two per leg. So I'm going to go right, right? Now go two on the left. Left, left. Nice work. Right, right, left. You'll notice Rachel's gonna bend her knees here again, that shorter. The lever makes it a little bit easier. Straight legs, it's gonna make it a little bit harder. Think about keeping both hips square as the opposing drops. Nice work. Strong hip, strong core. Ten seconds here, team. You got it. Nice work. We go sprinter sit ups in 5, 4, 3, 2, and 1. Nice. I'm gonna send my legs long. Rachel's gonna come up to a seated position and just jab it out. I'm gonna go opposite knee, opposite hand. I'm gonna punch through it. We go in three, two. Let's go. So sit up and jab opposite knee, opposite punch. Right there. Big sit up. Boom. Nice. Knock it out. Knock it out right here. Boom. Awesome work. Nice work, team. Whoo. Move eight of ten. We're cruising. You got this. It's so nice having no repeats for ab workouts. I feel like. I agree. Totally agree. Do it once, knock it out. Crushing it right here. 10 more seconds on this move. 10 more seconds. Yes, you can. Boom. Stay with it. 5, 4, 3, 2, and 1. Nice work. We're gonna stay up in this seated position. We're gonna go for a seated twist, guys. Seated twist. Two moves left, two moves left. You're gonna knock this out in under 10 minutes. Whoo. We go in three, two. Let's go. Twist and twist. So you can clasp your hands together, make a fist. Option feet can stay floating on the ground. You can float one leg. You can alternate, or you could float both legs. You decide. Hip flexors are turned on. You can also keep your feet on the ground and focus on sitting back more. Okay, that's what I'm gonna do. Keep my heels on the ground and sit back a little bit farther, twisting through that core. You got it. Yes, you can. Right here. Final 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. We have one more move for you. One more move. You're gonna sit back on your forearms right here. Knees come up. You're gonna kick out. And then you're gonna do a lift. Lower. Yes. We go in three, two. Let's go. Right leg kicks out. Hold it here. Lift the legs and lower with control. Switch the kick out lift. And lower. Switch. Nice work. Reminder to spread those chest muscles apart. Think about keeping your ears out of your shoulders or, sorry, your shoulders out of your ears. Same thing. Hoof work. Yeah. Nice long neck. Nice lift. And lower. Holy bananas. I feel this one. We're almost there, team. Yes, you can. Come on. 10 seconds. You're in it. Up and down. Nice work. We're knocking this out. Come on. You're there for five, four, three, two, and one. Long body stretch. You made it. High five, bridge. High five. At home, we knocked it out in under 10 minutes. Your daily ab workout. Come back and do it again. Awesome work. Way to knock out that ab workout hit. Subscribe to our YouTube channel. It really helps us out. And we've loaded another workout you might like right here. Or you can find all of our ab and core focus workouts in this playlist right here. Have a great day.
