Fitness trainer Lindsey Baumgren leads a 10‑minute weighted abdominal workout designed for a wide audience, including pregnant participants and those seeking advanced challenges. The session uses a single dumbbell (or bodyweight/towel as a substitute) and consists of five core‑focused, non‑crunch exercises performed for 40 seconds of work followed by 20 seconds of rest, repeated twice. The exercises are: (1) Single‑leg deadlift with weight pass, (2) Cross‑body chop/press, (3) Weighted side‑plank taps (with scissor/stacked variations), (4) Single‑sided dead bug (with optional weight), and (5) Overhead march. Throughout, Lindsey and assistant Rachel demonstrate both modified (pregnancy‑friendly) and advanced options, emphasizing load‑transfer, core stabilization, and progressive overload. Detailed verbal cues guide form, breathing, and intensity adjustments, while encouraging participants to progress by increasing weight or range of motion. The workout omits warm‑up and cool‑down, but suggests optional pauses for them. The video concludes with a motivational wrap‑up and invitation to explore more workouts.
Chapters
Hi, I'm Lindsey Baumgren, fitness trainer and I'm excited to partner with now to bring you this 10 minute weighted abs workout. I have the awesome Rachel joining me. Hi. Rachel's gonna be showing some advanced options today and I'll be showing some modified options as I have a baby on board. So you can follow along with whichever version works for you. All you're gonna need is one dumbbell. And if a dumbbell is too much for you, you could always do these exact same exercises with just your body weight or even a hand towel. Okay. Your workout looks like this. You have five ab exercises. You're going to do each ab exercise for 40 seconds of work, followed by 20 seconds of rest. And you're going to repeat the exercises times two for a quick weighted 10 minute ab workout you can do on your own or add it onto a workout. And that's it. No warmup or cool down. We're going to jump right into this 10 minute ab workout because we are nice and warm already. We're adding it onto a workout. But if you want to, you can go ahead and hit pause and then do a quick warm up and come back and join us. So we're going to jump in, I'm going to show you your first move. You're going to grab that dumbbell and you're going to do a single leg deadlift into a weight pass. So it's going to look like this. If I'm standing on my right leg, my left leg is going to go back as I pass the weight to my right hand, back to my left hand, drive my knee up, pass the weight, under my knee and under my knee. I'm going to show you a modified version where I tap on the single leg deadlift. Still passing, drive the knee and still pass. Really going to challenge your core. These are non traditional core exercises, so no crunches in this ab workout. Non traditional core training that is 100% pregnancy friendly. So you're going to take it at your pace. OK? We're going to go ahead and start. 40 seconds of work, 20 seconds of rest. First move, single leg deadlift, Right leg forward, left leg is going to go back. I'm going to tap. Rachel's going to float. Take it at your pace and start that dumbbell in your left hand and you're going to pass it to your right hand. We'll go in three, two, let's go. So hinge over, pass that weight, pass that weight, stand up, drive that knee, find that balance, pass the weight, pass the weight Again, go to that floater tap position, pass the dumbbell, drive the knee. Awesome job. Again. You could always sub this dumbbell for a hand towel if passing that weight is too much. But we're really focusing on that load transfer. Something we do every single day is transfer weight from one side of our body to the other. And. And that's what your core is designed to do. Stabilize you. So we're mimicking that in real life right here. You got 10 seconds. Yes, you can keep passing that weight. Let's go. Come on. You're in it for 5, 4, 3, 2, and 1. Awesome job. Go ahead, recover. Move number two. We'll hold the dumbbell the long way. One head in each hand. We're going to come to the left knee, to the chest, right shoulder, chest, left knee, chest, right shoulder. Okay, so you're going to go chop or chop curl Press in 3, 2. Let's go. Left knee, chest. Over the right shoulder. Back to the chest, back to the knee, to the chest, and push. Chest, knee, chest. Push. Chest, knee. So we're transferring that weight again. Not only are we going from side to side, but we're also going to to the body, away from the body, close to the body, away from the body, close and away. Nice. Transferring that weight right here. Weighted core. Awesome job. Feel those obliques. Stabilize you as you press that weight over that right shoulder. You got it. 10 seconds here. Stay with it. Nice work. 5, 4, 3, 2, and 1. Awesome job. From here, we're going to come down to a side plank. It doesn't matter which side you do. We'll do the other side next, but we're going to go right forearm to the ground. I'm going to keep my right knee connected. Rachel's going to go into a scissor or stacked plank position, and I'm going to pull that weight down from the mat into a side, tap it down to the mat, lift those hips. We go in three, two. Let's go. So my right shoulder is stacked over my right elbow. Option to hold, side plank. Option to drop down to that inside knee. Working the obliques here, adding a weight. Nice. That weight transfer again is going to just increase the intensity. Just like progressive overload builds muscle for our biceps, our back, our legs. Progressive overload. Adding a weight builds muscle in our core. Awesome job, you guys. Hold those hips nice and high. You got this. Come on. Side plank. I know you're feeling it. 10 seconds. Yes. You can stay with me. You're in the final. 5, 4, 3, 2, and 1. Take it down. Awesome job. From here, we're going to go onto our backside, so flip onto your back side. Okay. We're going to do a single sided dead bug option to add a weight. I'm going to show without the weight. Rachel's going to show with the weight. Rachel has the weight in her left hand. Right leg goes long as left arm goes overhead. Pull it back together. I'm going to show you without a weight. We go in 3, 2, 1. Dead bug. So kick out, pull in. Our core is designed to stabilize our body as our arms and legs move away. That's what we're doing right here. We're just focusing on one side of the body as you kick that leg out away from your body. Nice. The closer you can bring that heel to the floor, the harder it's going to be. The closer your knees are to your chest, the easier it will be. The farther your knees are from your chest, the harder it will be. Nice work. By keeping a nice, tight, flat core, wrapping those deep transverse abdominals around you, your natural core set is holding you together, keeping both hips connected to the ground as you move through this. For 5, 4, 3, 2, and 1. Awesome job. Recover. I'm going to do the pregnancy roll off the ground, get yourself up to a standing position. Your final move is standing. You're going to take that dumbbell if you can, and you're going to shoot it directly overhead and you're going to march. Pull the knees up. Pull the knees up right there. That's our final exercise. We go in 3. You ready? 2. Shoot that dumbbell up. Pull the right knee and the left knee overhead. Hold and march. Right here. 40 seconds. You got it. Move five of five right here. Halfway through this core workout. Yes, you can. No crunches. Non traditional core training. Adding a dumbbell, working every muscle from shoulders to pelvis. That's your core. There's 29 muscles from shoulders to pelvis. You got it. Keep marching right here. 10 seconds. Stay in it. Awesome job. Keep that dumbbell overhead. Right here. Go. 5, 4, 3, 2, and 1. Lower the dumbbell. Awesome job. Those are your five moves and now we repeat them. Going to the other side as needed. So we're going to go left leg forward. Right leg's going to go back into that float position. Finding a single leg deadlift or staggered. I'm gonna go staggered. Rachel's gonna go single leg and then you'll drive that knee up. We go in three, two. Let's go. So hinge, pass the weight, pass the weight, drive the knee Pass the weight. Pass the weight. So you're going to tap as needed. Awesome job. Really finding balance and stability through the core ground down through that standing leg. Soft bend in that standing leg. You got to find that focal point on the floor. Get really focused transferring that weight from side to side. The farther the weight is from your body, the harder it's going to be. You got this. Nice work. Right here. Load transfer. 10 seconds. Stay in it. It's normal to feel this in the standing leg too. Come on. You got 4, 3, 2, and 1. There's that balance, right cross, body chop and lift. Holding each head of the dumbbell. We're gonna go right knee, chest over the left shoulder. Chest, right knee, chest over the left shoulder. Working all that core, twisting, rotating, moving through all planes of motion. Today we'll start at the right knee in three. Here we go. Three, two, let's go. Right knee, chest over the left shoulder. Chest. Right knee, chest over the left shoulder. Chest. Nice. You got it. Move this through this. At your pace now is increase the intensity by adding a heavier load. Heavier dumbbell. Farther again. You push that weight from the body, the harder it's going to be. Nice work, guys. Halfway. Keep going. Chest, push. Chest, knee, chest, push, chest, knee. You got it. Come on. 10 seconds here. Stay with it. Nice work. Awesome job. Right here for 5, 4, 3, 2 and 1. Nice work. From here we go to that side plank. We're gonna go left forearm to the ground. Dumbbell with the right hand is gonna move. Opt that inside knee on the ground option to stack or scissor the feet. You decide what works best for you. Left shoulder over left elbow. Option to keep that inside knee down. You're going to lift those hips. We go in three, two. Let's go. Get those hips off the ground. Option to open up to T and tap that dumbbell back down to the ground. Open up to T. Really working the obliques here. Those side abs. Awesome. I'm also getting a little glute action. Nice work. Awesome job, guys. Option is always to omit the weight. You can always do each of these exercises with no dumbbell at all. Start with just your body weight and then progress to weight. Always a place to start, always a place to progress to. You do your best, you forget the rest. You got 10 seconds in this side plank. Stay with me. Come on. You're on your backside. That's where we go in 5, 4, 3, 2, and 1. Lower those hips. I'm gonna go no weight, single sided, dead bug. Rachel's gonna keep her Weight in her right hand this time. Right arm goes overhead. Left leg. So right arm, left leg. That's what we're shooting out. Okay, again. Farther those knees are from your chest, the harder it's gonna be. Set yourself up. We go in 3, 2, 1. Dead bug. Thinking about keeping both hips evenly connected to the mat. Inhale, exhale, pull together. I'm sorry, I'm exhaling as I'm over. As those legs extend away from my body. Exhale, inhale, pull together. Exhale, inhale, pull together. Nice. Keep that core wrapped nice and tight around you. You got this. Closer you can get that heel to the ground. Harder. That's going to be never trying to let that heel tap the ground. Always floating. Keeping constant tension on that core. 10 seconds, guys. 10 seconds. Let's go. Here. You got this. Nice work. Stay with me. 4, 3, 2, and 1. Nice work again. Coming back up to that standing position for our final exercise. It is the overhead march. You're going to hold one or you could even grab another if you're really ambitious. Two dumbbells overhead, one in each hand. That's optional. We're going to march it out. Let's finish this workout strong. We go in three, two. Let's go. Push overhead. Let's march right and left. Pulling those knees right up to the hips. You got it. Trying to take the arch out of the back. Keep the tailbone tucked under the ribs. Nice. Just march it out right here. 40 seconds. This is how we finish this 10 minute weighted ab workout. You got it. Yes, you can. Just keep marching halfway. Team, let's go. Finish strong right here. Nice work. Lift and lift. Get those knees up. You got this. Come on. 10 seconds. Yes, you can. Just keep marching right here. Final finish in 5, 4, 3, 2, and 1. Awesome job. Dumbbells. Come down. High fives to your neighbor or to yourself. Way to knock out this 10 minute ab workout. Awesome work. We'd love to sweat with you again, so come back and check out more workouts. Have a great day.
