10-Minute Mat Abs: Day 4

Hi, I'm Lindsey Baumgren of Nourishment With Love. And this is your 10 minute ab workout. All from the mat on your back. No repeats, no equipment. You ready, Rach? Let's do it. Awesome. I have the awesome Rachel with me. She's gonna be offering some modifications so you can scale these ab exercises to fit your level by shortening the lever, bending your knees. Follow along with Rachel for modifications. We have 10 moves for you. You're only gonna do each exercise once. It's no repeats. You do it for 40 seconds of work, followed by 20 seconds of rest. Let's knock it out. Let's go. Let's go. We're on our backside. All right, so starting on your backside, starting with one of my favorite ways to start an ab workout. Good old dead bug. Okay, so legs come up to a 90 degree bend. Arms are going to come overhead. Opposite arm and leg are going to extend away from the body. The farther they extend, the more challenging it's going to be. You're going to do it for 40 seconds, starting in 3, 2. Let's go. So opposite arm and leg reach away. Core is stabilizing me. My arms and limbs reach away from my body, doing exactly what the core is designed to do. Really great way to just master your breathing right here. Think about pulling your rib cage around you. Think about pulling your hip bones together. Nice. And just breathing from that place where everything is pulled together right there. Nice work. It's 40 seconds. The farther you can reach those arms and legs away from you, the more challenging it's going to be right here. 10 more seconds. Nice work. Then we're going to stay right here on our backside. Awesome finish. 5, 4, 3, 2, and 1. Rest. You're going to take your legs long. Arms are going to go overhead. I'm going to do a crunch with a knee up. So right there, Rachel's just going to keep her neck and shoulders on the ground with knee hugs. Okay, that's where we're going to go. You're going to do this move for 40 seconds. Again, arms overhead if you're with me. We go in three, two. Let's go. Big breath up. Nice. Reaching those fingertips towards the heel, pulling one knee in at a time. Big setup, Big arms. Nice work. You can stay with Rachel. Keep those neck and shoulders on the ground. Whatever works for you today. There it is. Big breath up. Nice work. Up. Awesome job. You're halfway. There we go. Hitting upper abs, lower abs. Entire core is involved right here. Nice work. Nice work. Stay in it Final ten seconds. Ten more seconds. Yes. You got it right here. Final five, four, three, two, and one. Awesome job. Now we're going to stay here. Legs are going to come up overhead, alternating leg lowers. You're going to drop and drop. Rachel's gonna bend at the knees to shorten the lever. Okay. You can keep your arms right here at your side, or if you want to make it more challenging, take your arms overhead. We go in three, two. Let's go. So dropping one leg at a time. Nice. Straighter leg is a little bit more challenging because it's a longer lever. Inhale down, exhale, pull back up. There we go. Nice work. As the opposing leg drops, think about the other leg staying just as stable through it. It's really great for hip strength as well as low ab strength. Good move for runners to challenge your hip stability. Try not let this hip move pop off the ground, anything like that. As the opposing leg drops. Nice work. You're crushed in. You're already in the final. 5, 4, 3, 2, and 1. Nice work. From here we go, bicycle crunch. Hands are gonna come behind the head. Rachel's gonna keep her feet on the ground. I'm gonna keep my feet out. You're gonna go 1, 2, 3, and hold. 1, 2, 3, and Hold. So it's a three count. Bicycle crunch. We're gonna add in a little bit of a longer hold on that third count. Yes. We go in three, two. Let's go. One, two, three, and hold. One, two, three, three, and hold. Nice crunch. Three, and hold. Just adding a little time under tension because a lot of people tend to do bicycles at this pace of rapid flying through. Sometimes it's harder when you slow it down. 1, 2, 3, and hold. You got it. 1, 2, 3, hold. Nice work, team. Yes. You got this. 10 more seconds. 1, 2, 2, 3, and hold. 1, 2, 3. Last time. 1, 2, 3, and hold. And you're done. Nice work. Rest. All right, from here, we're going to a sit up with two jabs. So I'm going to bend my knees at 90 degrees. I'm going to come up, sit up, jab, jab. Rachel's going to stay in that upright position and just go jabbing side to side, right? The farther you sit back, the harder it's going to be if you're with Rachel. We go in three, two. Get those hands up. Let's go. Sit up. Jab, jab. Knock it out. Down, up, jab, jab. Get those nice punches across and across. Big reaches across that body. Reach, reach. Twisting through. That core, little spinal rotation, obliques are turned on. There it is. Nice work. Up jab, jab. Nice. Take it up. Jab, jab. Awesome job. Come on, knock it out, knock it out. I like this. It reminds me of like kickboxing. I love kickboxing workouts. A fun way to add some abs and core. Knock it out right here. 5, 4, 3, 2 and 1. Nice back on that backside. This time we're going to go for a reverse punch. So legs are going to kick out and pull in, kick out and pull in. Rachel's going to give you one leg at a time, right? We're going to go double legs. Here we go. You're on in five, four, three, two. Let's go. Kick out and pull in. So you could sometimes even just place your hands right on your core. You'll see that when you come too far back in, your core will relax. You don't want to come all the way back to a place of resting. You want to keep constant tension on that core. So I'm coming back to right where my knees start to start to lose that tension. If I come all the way back here, tension comes all the way off. Right out. Right there. Right back out. Nice. Farther the knees stay away from the body, the more challenging it's going to be. Nice work. Kick out. There it is. Placing your hands on that core is a really good way to help you make that mind muscle connection. For 4, 3, 2 and 1. Awesome job. From here you're going to roll up to your forearms. Pull those shoulders down away from the ears. Bring those legs up to a 90 degree bend. Alternate heel drop. Heel drop. Think about dropping your heel out towards like a v, a little 45 degree angle. Right? Shoulders out of the ears, legs up to 90 degrees. Three, two. Let's go. Drop and drop again on that heel drop. The farther I can reach that heel away from my body at that 45 degree angle, the more challenging it's going to be. So from here it's a little bit easier. If I reach it out, it gets a little bit more challenging. How far can you get that leg away, away from the body. Drop and drop. You got it. Nice work. Reach and reach. Long neck, ears away from those shoulders. Nice work. Stay in it. We're going to our side. We're going to hit Those obliques in 10. You got it. Nice work. Finish. 5, 4, 3, 2 and 1. Roll it over. We'll just go this side. We're going to do both sides so it doesn't matter. Alright, I'm going to come up. I'm going to go with both legs. Try and keep them as straight as I can. Crunch. And down. Crunch. Oblique V up. Rachel has an off modification, just giving you that one leg. You could go one leg, one arm. Right there. Yes. We go in three, two. Let's go. Lift and lower again. Big exhale. Nice rolling onto that side hip. You can always try and bend these knees here too. Right here. Okay. Lots of options, guys. Nice hit. Those obliques, those side abs. Whoo. This is challenging. Holy bananas. It's a tough one. Come on. You got it up. Let's go. Ten more seconds here. Ten more seconds. Yes, you can. Come on. Final five. Four, three, two, and one. Whoa. There you go. That's a challenging one. Up and over. Same thing. Other side, same thing. Other side. Two moves left, you guys. This big axe crunch. Nice set. Obliques. You ready, Rachel? Let's go. Let's do it. You're on in five. Here we go. Big crunch up in three, two. Let's go. Let's go. Boom. Nice. Kind of like that long arm reaching for those heels. There you go. One rep at a time. Awesome job. 10 moves, 10 minutes. A great add on to any workout or a good, quick 10 minute workout on its own. And no equipment. No equipment. Great for traveling. We call it your lazy girl ab workout. You're on your back the entire time. You get to just lay down. 10 seconds. You get to just lay down, right? I don't know. This doesn't feel like language. Not quite. 5, 4, 3, 2 and 1. Hey, bananas. That's a tough one. All right, I'll come back this way. Big X crunch. Big X crunch. Finish strong right here. Again. Rachel's going to keep her neck and shoulders on the ground. I'm going to come up. Or in Minnesota, we call this Snow angel Snowball. Snow angel Snowball. That's what we call it in Minnesota. We go in three, two. Let's go. So Snow angel, snowball. Snow angel, snowball. Big X. Make a big X with your body. Pull it all together. Big X. Pull it all together. Nice work. Last move, guys. Last move. Right here. Come on. Nice work. Nice work. Stay in it. Arms are flying. Nice work. Finish strong right here. Final 10, nine, eight. You got this. Seven. Say with it. Yes you can. For five, four, three, two, and one. There we go. We did it. High five, Rachel. High five to you home. Awesome job. Knocking out this quick and effective 10 minute. No equipment, no repeat ab workout. We hope to see you back on the mat for another workout soon. Have a great day.