Lindsey Bahmgren leads a five-minute core routine using a small loop resistance band, five exercises at 40 seconds each. She cues breathing (exhale on pull, inhale on release) and uses the image of crushing a blueberry on your belly button to engage your core deeper.
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Hi, I'm Lindsey Bahmgren of Nourish Move Love and today I have a five minute resistance band ab workout for you guys. We're doing five resistance band ab exercises using this little mini loop band. Okay. If you don't have a band, you can take an old sports bra and roll it up in that. Or you can just get one of these little bad boys. They're not bad to have on hand and they're great for traveling workouts too. Alright, we have five moves. You're going to do each exercise for 40 seconds of work followed by 20 second transition between moves. And we're just going to go through it one time. Can be want to make this 10 minute abs. Go ahead and repeat it again. Okay, so we are going to jump right in, no warm up. You can add this onto a workout or do a quick five minute little ab workout on your own. These are some of my favorite ab exercises and I love adding the resistance band. Great way to work on core strength, especially if you are a mama. I'm a postpartum mama. I have two kids and this is a great way to build that core strength and connect with your core. So here we go. We're going to jump right in. Your first move is going to be a line B, pull apart. So I'm lying on my back. My legs are going to go straight up overhead. The more I lower them, the harder it will be. I'm just going to keep them up here. This is where I'm at. I'm really focusing on core connection. I'm going to take an exhale, pull apart. Inhale together. Exhale, pull apart. As I pull apart, I imagine crushing a blueberry between my abs. Okay, so take a little blueberry, place it on your belly button right now. It's going to stay there for the entire workout. Big inhale now. Exhale. Squeeze that blueberry. OK, we're going to start our 40 second timer in three. Three, two. Let's go. Exhale, pull apart. Inhale together. Exhale. So as I exhale, I'm pulling the band apart, creating tension so it's counterbalanced. As I pull my legs apart, I'm pulling my abs in. I like to take my hands, make my hands mimic what my abs are doing. Pulling that band apart. You're going to feel this in the outer glutes too well as your core right here. Nice work you guys. 10 more seconds on this one. Big exhale. Pull that core nice and tight for 5, 4, 3, 2 and recover. Nice work. We're going to keep that band right around our calf ankle area. You're going to shoot those legs up again. The farther the legs lower towards the ground, the harder it will be. And you're going to take your hands behind your head, lift your neck and shoulders off the ground with your table, and just switch. And switch. Oh, it's gonna be fiery, you guys. Okay, you're going there in three, two, let's go. So you're just breathing through this again. That blueberry is still sitting on my belly button. I'm thinking about crushing that blueberry with my core while I keep constant tension on this yellow band. Switch. And switch. That is fiery. Do you feel it? I do. Holy bananas. Got it. You can always keep your neck and shoulders on the ground. Okay. And focus right here. This is still just as challenging. I might even stay here because we got 10 more seconds. Yes, you can stay with me. Switch. And switch it slow and steady for 5, 4, 3, 2, and 1. That was tough stuff. Okay, take the band around your shoes. Okay. You want to have shoes on for this. So the band stays nice and secure. We're going to find a dead bump. So start. Legs bent at 90 degrees. Arms go overhead. I'm going to kick my right foot away from my body as my left arm extends overhead. Bring it in. Kick. Dead bug. Opposite arm, opposite leg. You're on. Three, two, let's go. Exhaling as I kick, inhaling as I come back together. That band adds some extra resistance. Right. The challenge here is to keep both hips connected to the mat. You can always start with just the legs. Adding the arms makes this more challenging. Holy core engagement right here. Do you feel it? Oh, I love this little band. Such a good way to challenge yourself. Five minutes of pure fire for your core. Nice work, you guys. 10 seconds here. Push in. And push. Nice work. Finish. 3, 2, and 1. Awesome job. We're going to actually keep the band right here on our feet, but we're going to come up and over into a tabletop position. See if I can do that. Keeping the band on my shoes. Nice. You're going to start right here. Option A, stay in this position. And you tap back in. Tap back. You want to add some fire and intensity. You're going to hover. Tuck your toes under. You're on in three, two. Let's go. Just slightly hover your knees off the mat. Option a, hold here. Option B, kick back and in. Kick back and in. Targeting those lower abs, you're gonna feel this in the quads too. That's the top of Your thighs. Slow and steady. Kick back and in again. Try and keep those hips square and stable to the mat. Nice soft bend in the elbows. This one is just pure fire. I love it. So much lower Ab engagement. Awesome job, you guys. Hang in it. You got this. Yes, you can. 10 more seconds right here. Finish it. Stay in it. Nice work. Final five, four, three, two, and one. Nice work. We're going to take the band off our feet, actually, and bring it up to our hands. Okay. I'm going to hook it right around my thumbs. Okay. Option you can actually even place it underneath the palm of one hand and just hook it under the other thumb. But we're going to alternate hands forever. That rotating plank. Pulls, pull, pull. Okay, three, two, two. Let's go. Pull. Elbow to the sky. Rotate. So now I'm actually opening my hip, engaging those obliques across my entire body. Next, you can always option to hold a plank. Adding this little resistance band. Just going to engage my upper body and make my core, my obliques really fight for it as I rotate. Keep those hips nice and high. You got it. Pull that band. If I keep those hips high for 10 more seconds, you got this. Last move. Number five. You're in it. Stay with me. Five, four, three, two, and one. Nice work, you guys. Awesome job. Take that little band and fling it away. You're done. Nice work, you guys. That was five of my favorite resistance band ab exercises. I hope you enjoyed it and found these helpful. If you like the workout, go ahead, hit subscribe to my channel. Come back for more workouts. We have more workouts using a resistance band. Dumbbell, kettlebells, body weight, you name it. We have it all@nourishmooflove.com Hope to sweat with you soon.
