10-Minute Mat Ab Workout (Barre Abs + Booty Home Workout)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your 10 minute barre core workout. I have seven core focused exercises for you, and we're gonna be doing them all from the mat. You're gonna do 10 repetitions of each core exercise and you're gonna repeat them as many rounds as possible in 10 minutes. So we're gonna cycle through. You can stick with me at my pace or you can slow it down, take it at your pace. You do whatever works for you. I'm going to show you your seven moves. We're just going to walk through them and then we'll go ahead and jump right into this workout. So your first move is going to be a plank with a leg lift. So you're going to find a plank, shoulder stacked over wrists, and you're going to be lifting one leg for 10 reps. So one, two, right? You can always do this by dropping the other knee to the ground and performing 10 from right there. Your first move is that, and then you're going to come into a tabletop, stay on that same leg, and you're going to give me a donkey kick. So it's a fire hydrant lift kick kick. Fire hydrant lift kick. Okay? And then we're going to repeat those two moves on the other side of the body for exercises three and four. And then exercise five, you're going to go to your back and it's a lying straight leg pull. So I'm lying on my back. Legs go straight up and I'm going to alternate. I'm going to pull and pull. You have 1, 2 option to lift the neck and shoulders off the mat or leave them on the ground. Each leg counts as one, and we're going to do two, 10 per leg. So you're actually doing 20 total of that specific exercise. And then you're gonna stay on your back. Find first position. This is a barre focused core workout. Heels to touch, toes apart. So I'm making a V with my feet and I'm kicking out. And in. You have 10 of those. Okay. Kicking out, pulling the inner thighs together, pulling back in, keeping my back connected to the mat. And your last move is a roller boat. So you're gonna find your hands behind your legs. You're gonna roll up. Option A, you hold here. Option B, you send long. Come in, roll back, come up, balance, find that core stability, push out. You have 10 of those. So those are your seven moves. Like I said, we're going to list all seven moves right up here. So you can follow along with them at your pace. Okay. You can stick with me or move at your pace. We're going to start the 10 minute timer. You're going to count 10 repetitions per exercise. If you want to stick with me, I'm going to walk you through each move. We're going to start with that plank single leg lift. Ok, so I'm going to find my nice high plank position again. Option. You can always drop one knee to the mat. I'm going to start lifting my left leg. So we're going to start lifting our left leg. You're on in three. Two, let's go. So you give me 10. Nine. It's not about how high you can lift that leg. It's about really activating through the glute. Ok? It's not about overextending. You're just lifting, gently tapping back to the mat. Lift and tap. If you're with me, you have two more. Let's go up. And last one. Lift. Nice work. Drop down to that tabletop. You're going to stay on that left leg. Kick. Fire hydrant kick. So kick. Nice work. And kick. There it is. Nice. We're doing all seven exercises right here from the mat. You have five more. Let's go. Five. Drive that heel to me. Four. You got it. Three. Make it a powerful kick. Two. And one. Back to plank. You're doing those 10 leg lifts on the other side. The right side. If you're with me, you have 10. 9. Think about keeping those hips square and stable to the ground. Pushing all 10 fingers into the mat. Supporting yourself, supporting your core, keeping your nose over your fingers. Nice work. Right here. Three, two and one. Dropping down. I'm going to turn to face you. Finding that fire hydrant. Kick other side. Let's go right into it. Push. We're trying to get through as many rounds as possible in 10 minutes. Making sure we do each exercise with control bar is all about having that good core and control strength. You have three, two and one. You're going to find yourself on your back. Single leg pulls. So arms and legs go long. Arms are going to go straight overhead pull. Then right leg, left leg. Three, four. You're going to do 20. I'm going to lift my neck and shoulders off the mat. Hovering my other leg. You can always put the other leg on the mat if you need more core support. Exhaling with each leg pull. Nice work, you guys. Right here you have 5, 4, 3, 2 and 1. You're gonna take it down. Shoulders are resting on the mat. Find that first position. Arms are at the side. Kick out and in. That's one. You have 10. The closer my legs kick out towards the mat, the harder this will be. The more they kick into the air, the easier it will be. You decide your level. You have five, four roller boats in three. Nice work. Two and one. Woo. Feel that in the inner thigh. As I'm grabbing behind my legs, roll myself up to a seated position. Kick out. That's one. Roll back, roll up. Kick out. That's two. That's nice. Right here you have 10. Breathe through it. Sitting right back on my sit bones. Roll back, Find that balance. Kick out if you can. Nice. Your option is always just hold right here behind your legs. Roll back, roll up and hold. Okay, you want to make sure you're pausing at the top. Nice. Two more, two more. Back up, push. Last one, last one. Back up, push. Nice work. We're going to go up and over right back into it. Starting at the top. Left leg lifts. Find that high plank. You have 10 of them. Let's go. Lift. Remember, we're trying to get through all seven exercises. As many rounds as possible in 10 minutes, right? That first round took us about three minutes. Okay, stay with it. You have three and two and one. One. You feel that booty? Okay, here we go. Kick it out. Donkey kicks. When I say core, glutes are a very active part of our core, right? Especially in barre, glutes stabilize our pelvic floor and our hips. Nice push. You got it right here. Keep that core tight. You got two and one. Plank leg lifts. Other side. Right leg lifts in three, two. Here we go. One, two, two. You got it. Nice long, lean neck. Keep those hips square to the mat. It's easy to let that floating leg pop off. Keep those hips square. Right here. You have four. Come on. Three. Stay with it. Two and one. I'm shaking. Plank is hard, right? All right, here we go. Donkey kicks the other side. I'm going to kick right here. Kicking away from the camera. You got 10 of them. Let's go. Drive that heel to. To me. You're going to feel this. Obliques, core, glutes. That's what's working right here. Push. Come on. You have three. You're on your back in two and one. Take it to your back. Nice work. Straight leg pulls, right. Arms are straight overhead. My neck and shoulders are lifted. You have 1, 2. You have 20, 10 per side. You want to avoid all doming and coning in the stomach, keeping a nice flat core. Nice tight core. Think about Pulling those hip bones together, low back drives into the mat. Using your breath to pull those legs up. Nice. Right here you have four, three, two and one. I'm going to rest my neck and shoulders on the mat for first position. Okay. Arms are at my side. I kick out and in. That's one. As I kick out, really think about pulling those inner thighs. Your adductors, pull them together. Push. Inner thighs, also part of our core, right thighs and low abs. That's what we're targeting right here. You have three. Nice work. Two and one. Go for the roller bolts. Let's go. Roll it up. Find that balance and stability. Kick out. Bring it in. That's one right here. It's a controlled movement. You're using momentum to get you up. But then you've got to find that balance. Stop the momentum, extend those legs right. Kick out. This is a challenging move if you're not at that kickout yet. No worries, you guys. You can always progress up to that. Beautiful part about this ab workout is it will stay live. You can come back, add it onto workouts as you see fit. We have a lot of awesome power bar workouts on the site, on the channel that you guys are loving. Oh, you're going to give me one more right here. Down, up, push. Nice work. Six minutes. We're sticking with that. Three minutes per circuit. All right, you guys, right back into it. Let's get through another round. Plank leg lifts. Starting with that left leg. It's going to lift in 3, 2. Let's go. 10. 9. This is an effective 10 minute workout. You can do this as a standalone workout all on its own. Abs and butt is really what it should be called because holy bananas, my booty is burning. Two and one. Nice. Drop down. Donkey kicks. Let's go. Kick it, kick it. Drive that heel to me. Squeeze through those obliques. Drive through the glutes. Strong, powerful glutes right here. Five. Come on. Four. You got it. Three. Nice work. Two and one. Back to plank leg lifts. Let's go. Set it up. Lifting the right leg in three, two. Let's go. Ten. Nine. Again. This is amramp. You can stick with me or move at your own pace. You guys, I like to think about pressing all 10 fingers into the mat. Really supports my wrist. Three more. Three more. Three, two and one. Drop down to the mat. Nice. We're going to kick it out. Donkey kicks. Let's go. Kick it. Come on, kick it. Big and powerful. Strong core obliques. Booty. Nice. Getting those outer glutes this time. Those are my abductors. We have our adductors and our abductors. One more. Push it. Nice. All the way down on your back. Straight leg pulls. Let's go. Right here. One, two. I'm going to lift those neck and shoulders off the mat. You choose what works for you. Nice work. One rep at a time. Let's go. Finishing strong, you guys. Feel those abs on fire. Feel that butt on fire. Right here. You got it. 5, 4, 3, 2 and 1. First position. Okay, heels in, toes out. Let's go. Kick it out. Pull those inner thighs in. Pull those inner thighs together. Squeeze, squeeze. Nice work. Push and squeeze. You got it. Nice. Right here. Five, four. You got it. Three. Onto roller boats in two and one. We're going to grab behind the knees. Let's go. Roll it up. Hold here. Kick it out. Nice. Finishing round three. Right here, you guys. Finishing three rounds. Awesome job. Can you get those toes pointed on that kick out? Think long, lean muscles. That's what Barre focuses on, building long, lean muscles. Nice work, you guys. Halfway, halfway. Let's go. Give me five. You got it. Right here. Four. Stay with it. Come on. Three. Nice work. And two. Last one. Right here. Finish strong. Nice. All right, we're at just over nine minutes. We're going to get more planks in because I know you guys love planks, right? Back into it. Set that plank up. Left leg lifts in three, two. Let's go. You have 10. We got to get through both sides on these, right? Got to get through both sides. Even it out right here. Woo. Squeeze that core. You got it. Give me five. Come on. Four. Stay with it. Three. Woo. Two and one. Booty's burning. Drop it down. Let's go. Donkey kicks. Ten. Ten. Let's go. We've got to get through both sides on these plank leg lifts and donkey kicks. We've got to even out. Come on. Woo. Saying it. You have five. Come on. Four. Three and two and one. Ten seconds. We're going to finish both sides up and down. Let's go. You're going to stick around for the bonus. If you want it, you decide your pace, your tempo. Right here. Squeeze that booty. You have five. You've hit your 10 minutes. You can stop if you want to. I'm not stopping. We're going to even it out. Let's go. One more lift down. Donkey kicks for the finish. 10. Let's go. 9. 8. There it is. 7. You got it. 6. Finish strong. Come on. 5. 4. Nice work. 3. And 2 and 1. Awesome job, you guys. So proud of you. That is a challenging 10 minutes. You can do it all on its own and as a core workout. Or you can add it onto any of our strength workouts or any of our Power Bar workouts. You guys are loving the Power Bar workouts. We'll link a couple below this video so you can try them add them on. Awesome job. I hope you found this one challenging and I hope you come back and try it again. As always, have an awesome day and more workouts@nourishmovelove.com have a great day.