10-Minute Standing Abs Workout with 1 Dumbbell (No Crunches + No Planks)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And we're coming at you with a 10 minute standing ab workout. You have the option to add weights to this to even intensify it a little bit more. And I have the awesome Rachel with me.

Hi.

Rachel's gonna be showing you how you can do the advanced version of the moves. I'm gonna show you the modified version of the moves. Okay, so make this entirely pregnancy friendly. So this is core off the floor. 10 minutes of standing abs and it's super simple. We got five moves for you. You're gonna do each move for 40 seconds of work, followed by 20 seconds of rest. And you're just gonna repeat it twice. There's no warmup, no cool down. This is a great add on and it's 100% pregnancy friendly. Low impact standing. Core off the floor.

Core off the floor. I love how that sounds. Core off the floor.

That's what we should call this workout, core off the floor. I have a 15 pound dumbbell I'm going to use for this workout. Okay, you can use a dumbbell or you don't have to use one at all. It is 40 seconds on, 20 seconds off. Move number one is you're going to hold your dumbbell like a goblet squat, like you would for a goblet squat. And you're simply going to march in place. So you're going to do alternating knee lifts. And then now the farther you hold that dumbbell from your body, the harder it's gonna be. Okay, that's move one. Let's do it, Rachel.

Let's go.

Let's just jump in. Let's just jump in and knock this out. 10 minutes, core off the floor. Your 40 seconds starts in three, two. Let's march. Go right knee and left knee. So you can march at your pace, your tempo. That farther the dumbbell comes from your body. Okay, so I'll turn to the side. The farther the dumbbell is, that more the core is gonna have to work, right? You can feel that core turning out a little bit more. So you can decide if you want to keep it closer or if you want to hold that dumbbell out today. Whatever you are feel marching it out, getting those knees right in line with those hips right here. Just march it. This is transferring weight from side to side, stabilizing your core. Right? This is non traditional core training. No crunches. Ten seconds here, guys. Nice work. Awesome job. We're gonna move on to a squat in 5, 4, 3, 2, and 1. Recover for 20 seconds, let's take that weight into your right hand. Palm is going to face your face. You're going to give me a squat pivot press. Rachel's going to show you that version. And so she's going to pivot, press toes, follow hips. I'm going to give you a squat with a press. I'm going to go straight overhead. Okay? We're going to go there in three, two. Let's go. One squat, one press. So I'm just taking out the pivot. Rachel's giving you the pivot. She's going to get a little bit more transverse plane core rotation in there. I'm just pressing straight overhead to keep it safe for the baby bump. You do what works for you, right? If that pivot press still feels good for you, get after it. Go for it. Nice work. Squat pivot press. This is, like we said, non traditional core. We are hitting the core, which is the 29 muscles between your shoulders and your pelvis. Right? Nice work. 10 seconds here, guys. Come on. Yes, you can. Let's go. Go for 5, 4, 3, 2, and 1. Recover. Nice work. Now we're gonna go to a balance, so we'll keep the weight actually right here. You're gonna stand on your left leg. Right knee is gonna come up. Knee stays in line with hip. I'm going to pass the weight from my right hip to my left hand. Left shoulder, right hip. Woo. That's where it gets hard. Okay? So find that balance, find that focal point. Soft bend. We go in 3, 2, 1. Transfer the weight to the shoulder. This is the hard part. Transfer it back down with control. Load up to the shoulder, pass back to the hip. Right? So you are holding a balanced position. Unilateral training. Standing on a single leg. Soft bend in that single leg and adding a weight transfer. This is the stuff we do every day. This is functional core training, Right? We are unilateral creatures. We transfer weight. Whoop, tap when you need to, from side to side all day long. 10 seconds here. Okay? Making your core work how it does in everyday real life. 5, 4, 3, 2, and 1. Harder.

It is harder than it looks.

Harder than it looks. That move. It's harder than it looks. We're gonna go to a windmill. So actually, you're gonna take your right toes. The right toes are going to face straight out. You're going to find a heel to arch alignment. I'm going to shoot this weight straight overhead in my left hand. Right hand is going to glide down. I'm working my left oblique we go in 3, 2, 1. So we're hitting the obliques now. That's your side ab muscle. So as you stand tall, think about really cinching through the obliques. If you need to drop down to a lighter weight or no weight at all here, you absolutely can. You're hitting that oblique muscle, you. But this dumbbell stays stacked straight on top of my shoulder right here. We're just doing each side once, guys. Really get into it. Come on. Working in that nice little stretch, little triangle action, little stretch for that inner thigh and nice little work for the obliques. Let's go. You got 10 seconds here. Nice work. Stay with it. Keep that weight straight overhead for 5, 4, 3, 2 and 1. Nice work. Awesome job. Last move, guys. You're going to take that weight. I'm going to go to a lateral squat. Toes are going to face. You are slightly out. I'm going to go side squat, front raise, stand tall, hit left, Lift that dumbbell straight out. Try to keep those arms as straight as you can. All right, let's go to our right in three, two. Let's go. Squat right, hold, lift it up lower, stand tall, squat left, hold, Lift that weight. Nice. Getting that weight straight up light right in line with those shoulders. Distal core training, right? Getting that weight, lifting weight away from the body. Something we do every day. Again, another awesome functional core move. Why we like these moves, they are big compound exercises working multiple muscle groups. So we're not just hitting the rectus abdominis, doing crunches. We are hitting every core muscle from shoulder to pelvis.

What do you say? 29.

29 what? Right? 3, 2 and 1. 29 core muscles, right? You get to hit them all versus just doing a crunch where you hit just those six pack ab muscles, which mine are just like, you know, split in half at this point. All right, those are your five moves. You get a second stab at it. Here we go. Goblet squat, hold and march in 5, 4, 3, 2. Let's march right and left again. You choose. The heavier the weight, the farther the hold from the body. You decide how challenging this first move is going to be. Let's go right here. Get those knees up right in line with those hips. I also love this workout because it can transition with me through all three trimesters of pregnancy. Always a win. Strength training. Name of the game, guys, right here. Adding a weight to the core, those single sided moves. 10 seconds. Let's go. Finish it right here. You got it. Nice work. Last five, four, three, two and one. Nice. We're going to take that weight into the left hand, right? We did right hand last time.

That way.

Left hand. You're going to bring it to face your face. Palm, faces your face. Squat, pivot. Press to the right. I'm going to press straight overhead. Rachel's going to pivot. Press. Make sure those toes follow those hips. Yes. All right, guys, we go in five. Here we go. Set it up. Three, two, two. Let's go. Squat and press. Nice work. Squat and press. These are 40 second intervals. You're going to move at your pace, your tempo. How many reps can you get in that 40 seconds? It's entirely up to you. Let's go. Put that other arm out for counterbalance. Nice work, Rachel. Crushing it, moving through that transverse plane. Pivoting and twisting. Another common great core exercise. You got this, guys. Stay with it. Feeling those shoulders. Yes. Ten seconds here. Come on. Nice work. Nice work. Yes. You got five, four, three, two. We're gonna do one more. Nice work. Awesome job. This time, you're gonna keep the weight in your left hand. Okay? Standing on my right leg. Softening that right leg. Left knee comes up. Left knee in line with left hip. I'm gonna transfer that weight from left hip to right shoulder. For me, it's that transfer back that's the hard part. All right, we go in 3. Set it up. 2. Let's go. Right shoulder, left hip, right. This is my stronger side.

I think this is my weaker one. I like that we're so opposite, right? One of us will be able to do it at least.

Hey, you do your best, you forget the rest. Some days you got to tap. My rule with these balance moves, it's just because I've always wanted to get better at push ups. Whenever I do these balance exercises, every time I have to tap, I make myself do a push up. At the end of the workout, Whoo. There's this push up. Why? Because it keeps me accountable. Otherwise, I could go through the workout being like, oh, whatever. But I'm like, I don't want to do 10 push ups. I'm not going to tap, but I am. Can't talk and do it. 5, 4, 3, 2, 1. The move that looks harder than it is. That one 100% right there. All of these truly windmill left toes are going to face over to the side. I'm going to get that left heel in line with the right arm, right arch of my foot. Right arm shoots that dumbbell overhead. Left arm glides down that inner thigh. Stand up, cinch through those right obliques. We go in three, two. Let's go. Obliques right here. Another great standing core exercise of this one. You can always again drop that weight or do no weight at all. Really thinking about using those obliques, those side abs to stand you up. Nice work, guys. Come on. Like I said, this is an awesome 10 minute AB finisher. You could add on to any workout. Full body day, leg day, arm day, Great core workout all on its own. When you only got 10 minutes, you just want to crank something out and move your body. Come on. 10 seconds here, guys. 10 seconds. You got this. Let's finish strong right here. Last 5, 4, 3, 2 and 1. Awesome job. Last move. It's that lateral squat with the front. Front raise. I'm going to hold each head of my dumbbell. We're going to squat to the right. Hold. Lift that dumbbell straight up in front of us, side to side. This is your last move. Finish strong right here. All right, let's squat to our right in three, two. Let's go. Squat right. Hold, front raise. Nice. Squat left. Hold, front raise. Awesome job, you guys. Right here. Last move. Move. Five of five. Finishing off this 10 minute AB circuit. Absolutely crushing it. Nice work.

You know, it's funny, I don't think any of these moves are ones you would think of if you were like, I'm gonna do a quick ab workout, you know, but these are the ones you're gonna feel tomorrow like for sure.

And it's always fun to try new moves, right? Keep so engaged that 10 minutes flew by. Totally. Here we go guys. 10 seconds here. Finish it. Nice work. Bring it home. Last 5, 4, 3, 2 and 1. Awesome job to you at home. Awesome job. If you guys liked this 10 minute ab workout, we would love if you would drop a subscribe to our YouTube channel. Of course you can follow us on social. You can find us at nourishment comm. Also where you can find all of our free home workout plans, 14 day challenges, 30 day challenges, and all of our free workouts. Strength training, hit training, you name it. You can find it all at nourishmovelove. Com. Have a great day.