Lindsay Baumgrand leads a five-minute Tabata circuit of five core moves, each done for 20 seconds with 10 seconds rest, repeated twice. V-ups, alternating kick-outs, side-lying hip lifts, side-plank toe-touches, and plank walkouts hit abs, obliques, and glutes with no equipment needed.
Chapters
Hi, I'm Lindsay Baumgrand of NourishMove Love, and this is your five minute ab workout, you guys. It is quick and dirty and easy. Add on to any workout or an awesome 5 minute workout on its own. It looks like this. You have five exercises. Each exercise is 20 seconds of work, 10 seconds of rest, Tabata style. So it is going to be fast and furious. You're only doing each move for 20 seconds and we're going to do it twice, two times through, knock it out. Five minutes, start to finish. Okay, so I am going to show you. Your first move is a B. Up, up. Crunch. Okay? So you are going to be lying on your back, side, arms go long, legs go long. And your goal is to pull them both together, lifting neck and shoulders off the mat as you pull. So it's inhale down, exhale up. If that is too much for you, you're going one leg at a time. One leg to one toe. One leg to one toe. Opposite hand, opposite toe. V up, crunch. You choose your level. Okay? I'll show you the next move on your 10 second break. You're there. V up. Crunch. In three, two. Let's go. Inhale, down. Exhale. Pulls it together. Inhale, exhale, pull it together. V up. Pulling my legs to meet my arms. It's 20 seconds. You got this. Inhale, down, exhale. Nice work, you guys. Come on. That's 20 seconds. Go faster. In the final five, four, three, two and one. Hold your neck and shoulders up. Hands go behind the head. Alternating kick outs right here. Okay, that's your move. Alternating kickouts. That's where you are. In three, two. Let's go. Kick, kick, kick it out. So hold this crunch position. We got the low abs on the V app. We're getting the upper abs right here. Low abs are staying engaged. Kicking out, out, out. Keep those neck and shoulders lifted. Chin off the chest. You got this. Come on. 5, 4, 3, 2. Oh. 1. Roll over to your side. You're gonna find a clamshell position. Advanced clam feet to touch. As I lift my hips, I open. So we're hitting glutes and obliques right here. In three, two. Let's lift lower. Advanced clamshell pinching right here through my obliques. Nice. Shoulders stay stacked over elbows. Right here. 20 seconds. Come on. Lift those hips, squeeze those obliques. Lift and squeeze, lift and squeeze. You got it. 4, 3, 2. Give me one more. You're gonna hold it here. Hold this modified plank position. Lift your outside leg toe to hand. Right here. Toe to hand. That's where you go in three, two. Let's go, let's go. 20 seconds, right here. Pull it together. Low abs, inhale. Low abs are working right here from this toe touch. And obliques are working right here from holding me high and stabilizing me. Yes, you can. You got it. Let's go. Finish right here. 5, 4, 3, 2. Give me one more. You're out. Take it over to a high plank position. You're going to walk your hands away from your body. 20 seconds. Out, out. In, in. You're there. Three, two, let's go. The farther I walk my hands away from my body, the more challenging this becomes. Remember what your lead hand is. That's the hand that you're pulling out first. You're going to switch lead hands next time through. Do you feel your entire core fire up as you walk those hands away from your body? Yes. Come on. Five, four, three, two. One more. Walk out. There it is. Nice work. Back on your backside. V up crunch. Those are your five moves. We do it again in 3, 2. Let's go. Pull them up. Send. Down, exhale, inhale, down, exhale. 20 seconds. Low abs on fire. Right here with this move. Come on, you got it, you got it. Big exhale. Pull it up. There it is. You're in the final. 5, 4, 3, 2, and 1. Hold the neck and shoulders lifted. Okay, Alternating kickouts. Kick, kick, hitting those upper abs. You're there. In three, two. Let's go. Kick them out, kick them out. Nice work. Keep that chin off the chest. Gaze up towards the ceiling. Kick it out. Stabilizing through that core. You should feel those fire, those upper abs just on fire from that isometric hold. You got it. Stay in it. 5, 4. There it is. 3, 2, and 1. Up and over that clamshell. Other side. So we're going to go right here doing the other side. Soles of the feet to touch as I lift, I open. Let's go. Here we go. You're on. Come on. Down, up, down, up. So this outer gl glute is working, this oblique is working, and this outer glute is working. Okay? Five minute abs. But your core is really so much more than just your abs, right? Come on, let's go. Give me five, four, three, two, and one. Nice work. Okay, you're gonna hold that side plank position. Toe touch. Draw your toe towards your hand. Hello, low abs. Hello, obliques. Three, two, let's go. 20 seconds. Come on. Right here. Yes, you can. This and plank walkouts. That's all you Got you guys. Five minutes. Make them count right here. Keep that outside leg lifted. Nice work. Keep those obliques working, low abs working. You got it. Nice work. Final five. Four, three, two, and one. Nice work. Awesome job. Find that high plank, you're gonna walk your hands away from your body. Switch your lead hand. Switch your lead hand. Okay, you're on in three, two. Let's go. Walk the hands out. Walk them in. Come on. 20 seconds. This is it. This is it. You got this. Walk the hands out. Switching that lead hand. Farther my hand from my body, the harder and more challenging this exercise becomes. Yes. You're in it. Let's go. Finish. Nice work, you guys. You're in the final five. Four, three, two and one. Awesome job. Sit it back, stretch it out. That is your five minute ab workout. Add it on to any workout. Make it a 5 minute workout all on its own. Whatever you choose. Nice work. Thanks for joining me. You can find more workouts, full length videos, 20 minutes, 30 minutes, 45 minutes. Find them all at nourishmovelove. Com. Have a great day.
