Lindsey Baumgren leads a five-minute seated ab routine with five moves: Row the Boat, Opposite Hand-to-Toe taps, Seated Punch-Rotations, Alternating Leg-Arm Pumps, and Hip-Lift Crunch Holds. Each move is 45 seconds of work, 15 seconds rest. Easy and hard variations included for injuries or quick desk sessions.
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Hi, I'm Lindsey Baumgren of NourishMovelove, and this is your five minute seated ab workout. I'm recovering from a knee injury, but whether you've got an injury or not, I promise this is the most challenging seated ab workout you can do. If you love it, hit subscribe and come back for more. All right, you guys, I'm making the claim it's going to be the most challenging seated ab exercises you've ever done. These are five minute seated abs. I'm doing this because I'm working out from a seated position due to a meniscus tear surgery. And I am recovering from about three weeks post surgery. But whether you have an injury, an ankle injury, a knee injury, or you just to get a quick 5 minute ab workout in at your desk, this workout is going to challenge you, and you're going to do it in five minutes using just your body weight and a place to sit. OK? So no equipment needed. You have five moves. You're going to do each exercise for 45 seconds of work, followed by 15 seconds of rest. One time through, knock it out and you're done. Are you ready? They're going to jump right in. No warm up, no cool down. So your first move, you're going to take your legs out. I'm going to go straight. If you want to go bent, you can do that too. You're going to row the boat. Clasp your hands right here. You're going to row and row. So you sit back on the row to the side, just like you're rowing a boat. Take a big oar right here. We're gonna row the boat for 45 seconds. Go to your right in three, two. Let's go. Row and row. So sit back, pull, sit back, pull. Create resistance with your body weight. Nice. If you want to make it more challenging, you could lift your feet off the ground. I'm gonna keep my feet on the ground. Okay, now if you bend your knees, that might help a little bit too. You might find more stability. Okay, you do you. Let's go. Right here. 45 seconds on 15 second five moves. Let's do it. Nice work. Row that boat. Big strokes, bigger the strokes, harder it is. 10 seconds, let's go. Row it and row it. Make them big. Come on. Challenge yourself for five. For four, three, two and one. Nice. Now you're gonna sit back, keep your legs straight. You're gonna go opposite hand, opposite toe. All right, Opposite hand, opposite toe. You do that for 45 seconds, I'm gonna show you how you can make it harder. Sit back, brace your core. Arms up. Opp. Opposite to toe. In three, two. Let's go. Tap it and tap it. Opposite hand, opposite toe. Nice work. You want to make it harder. Go single, go, single. Go, double. Go, single. Go, single, Go, double. Single, single, double. Oh, feel the burn right here. Double. Or you can stick with those singles. Those singles. You decide what works for you today. Come on, one rep at a time. You got it. Just keep moving. Opposite hand, opposite toe. 10 seconds. Single, single. I'm gonna challenge myself. Single, single. Double. Five, four, Three, two, and one. That is hard. Holy bananas. All right, ready? You're gonna sit back and punch. You're gonna go back, two, three, four. Up, two, three, four. So you're punching and rotating through that core. Three, start going back. You're gonna lean back as you punch in. Three, two. Let's go, let's go. Punch. Two, three, four. Up, two, three, four. Back, two, three, four. Up, 2, 3, 4. Back, 2, 3, 4. Up, two, 3, 4. Nice work. You got it. Come on. Two, three, four. Back, Two, three, four. Up. Nice work. Nice work. Take it back. Take it up, take it up, take it up. Let's go. Come on. Can you pick up that intensity right here? Back, 2, 3, 4. Up. Put something behind those punches. When you come up, don't come all the way up. Keep constant tension on that core. I'm never taking a break. There's constant tension on my core. Only come up to the point where you feel that tension staying on that abs. Let's go for five. For four. Three, two, and one. Nice work. Move number four. You guys, we're almost there. Potties, 100. You're gonna sit back and pump your arms. Okay, we're start. I'm gonna start feet on the ground option. You can lift your feet off the ground if it works for you. I'm gonna alternate lifting my legs. Sit back, brace your core. Three, two. Let's go. So option A, stay here. Pump those arms. Option B, lift one leg for ten. Nine, eight. You got it. Seven, six, five, four. Three, two. I'm gonna switch my leg. I'm gonna lift the other leg for 10. 9. And you can always double up those leg lifts if you got it for four, Three, two, and one. You could go both legs. I'm gonna go one. Ah, that's where I'm at today. Right here. Nice work. I'm gonna alternate. Yes, you got it. Nice. Switch it out for 10. 9. Keep pumping those arms. Sit back as far as you can for three, two. I'm gonna finish right here. You got 10 seconds. Let's go. Finish it. Come on, come on. Go. Five. Go. Four. Go. Three. Go. Two. Go. One. Go. Whoa. Holy bananas. Are you ready for the most challenging core workout you ever could do from a seated position? Okay, here it is. You're gonna place your hands on your bench just like this, okay? You are going to lift your hips up and crunch. My butt comes off the chair. It is stinking hard. You're gonna lift and crunch. You're gonna hold it for three seconds, sit back down. Lift and hold for three seconds. Sit back down. Are you ready? We go in three, two. Let's go. Lift and hold. Hold for three, two, one. Set it back down. Nice. Lift and hold. One. Core head back down. Lift and hold. Hold for 3, 2, and 1. Let's go. 3, 2, 1. There's always a way to challenge yourself. Come on. Lift and hold. Hold for three, two, one. Let's go. Get it back up. Come on, booty. Get off that chair for three, two, one. Whoo. We're doing it. Let's go. Get up for three, two, one. Oh, it's getting harder. Come on, get up for three. We're failing. Okay, come on, let' last one. You're gonna get up and hold. Hold for three, two, and one. My butt. Barely getting off the bench on those last ones. I am proud of you. That was a stinking, challenging five minutes together. I hope you loved it. If so, drop a subscribe to the channel and come back for more workouts@nerdfoodlove.com. have a great day. Thanks so much for joining me for that challenging five minute ab workout. I know it challenged me. If it challenged you. Hit subscribe to the channel and I hope you come back for more workouts. If you want more ab workouts, you check out this one right here. Otherwise, you can find the entire list of seated exercises we have in this workout playlist right here. Have a great day.
