Lindsey Baumgren leads a five-minute seated ab routine with weights, moving through five exercises at 40 seconds each with no repeats. You'll do weighted crunches, diagonal lifts, rotational holds, and overhead marches, with form cues and scaling options throughout.
Chapters
Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 5 minute seated abs with a dumbbell. Alright, you guys, I'm gonna see if I can make it through this whole five minutes with this 15 pound weight. I have a 10 by me just in case I can't. But you could grab any type of weighted object or you can do this with just your body weight. It's five minutes. It's five ab exercises. 40 seconds of work, 20 seconds of rest. You only do each exercise once, so let's just jump right in and knock it out. Okay, I'm gonna take the weight and I'm gonna take it. Holding each head of the weight. I'm simply back, reach overhead, sit back, reach overhead. Okay, so the longer the arms, the harder it's going to be. You're going to try and keep that weight extended out away from your body the entire time as you perform a weighted crunch. Okay, 40 seconds. On 20 seconds rest. I'll explain the other moves as we get moving. Let's jump in, take that weight, push it out. 40 seconds, sit it back in. 3, 2, let's go. So sit up overhead, sit back. Bring it down. Sit up overhead, sit back right to the shoulders. Sit up overhead, sit back to the shoulders. Come on. You got 40 seconds of this. Nice work. Exhale, inhale down, exhale up. Nice work, you guys. One rep at a time. Come on. Yes, you can. Halfway. 20 seconds. The shoulders are feeling this. I don't know if I'm gonna be able to stick with this 15 pound weight the entire time, but I'm gonna do my best. Forget the rest. 10 seconds. Here we go. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2 and 1. Holy bananas. Okay, next move is a diagonal lift. So I'm going to start with the weight on my right side. I'm going to bring it to my chest, push overhead, down, down. So think hip chest, over the shoulder. Hip chest, over the shoulder. All right, we're going to do the right side and then we'll do the left side in a couple moves. Okay, Three, two, let's go. Hip, chest, over the shoulder. Chest down, up, over the shoulder, down. Nice. You're transferring weight across this, across the body, across your midline, right? Engaging all those core muscles. Your core, your obliques, your abs. Nice. Your hips are stabilizing. You trying to keep those knees straight in line with those hips even as you rotate through this. My torso is rotating my hips and my knees are staying facing you. Yes. Let's Go. You're there for 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Okay, so I can show you guys this with the best of my ability. I'm gonna go to my 10 pound, stir the pot. Hold the dumbbell vertically right here. I'm going to stir out and around. Big surge, Bigger the stir. Harder it is. We're gonna stir the pot. We're gonna go one direction for 20 seconds, other direction for 20 seconds. Okay, we go in three, two. Let's go. Let's stir the pot. It sounds just. Just like it sounds. You're doing what it sounds like you're stirring the pot. What are you making in the kitchen today? Big stirs. Get those arms out, away from you. Farther the weight is from the body. Harder it is. Big stir. Stir that pot. What are you mixing up today? Got a big pot of soup. It's winter here in Minnesota. That sounds nice. Maybe you're making some brownies. Oh, switch directions. There we go. 20 seconds. Other way. So you just got to think about something else. Let your mind go there. And it goes faster. Shoulders are feeling it. I'll tell you that. Ten more seconds here. Stir that pot. Stir that pot. Let's go. Come on. For five, four, three, two, and one. Nice work. We're gonna go diagonal lift other side. So I'll go back to my other weight. Okay. Other side. You're gonna go hip, chest, over the shoulder. Chest and down. Okay. Hip, chest, over the shoulder. Roll those shoulders out. We should have called this, like, five minute abs and shoulders. Okay, here we go. Take that weight to the left hip in three, two. Let's go. Chest over the shoulder. Down. Hip, chest over the shoulder. Down. Nice work. You're just flowing through right here. Knees stay facing me. Toes stay facing me. Nice rotating through that core. Big, strong core right here. Nice work. It's amazing what you could do from a seated position. It's still so stinking hard. Yes. You've got this. Stay with me. 10 seconds, guys. Boom. Nice work. 5, 4, 3, 2, and 1. Awesome job. Roll up those shoulders. I'm gonna let my shoulders take a break, but I'm gonna hold that weight, and I'm just gonna hold it overhead. Right here. Overhead. March. I'm gonna march and march. So I'm holding the weight overhead as I lift my legs. Option, you can just hold the weight overhead and sit back if you cannot use your legs. Okay. Otherwise, if you have legs have to be straight, you can march with straight legs. That's gonna be even harder. Here we go. Three, two, let's go. 40 seconds. March and march. Let's go for the straight leg. I think that's harder. Yeah, it is. Let's do straight legs because it's harder. Boom. Find a way to challenge yourself today. Maybe it's bent leg, maybe it's straight leg. Maybe it's how far you can sit back. If you're not capable of using your legs, sit back a little farther. See how that feels. Let's go, team. 20 seconds. Halfway. This is it. Move five of five in five minute abs and you are done after this. Come on, finish it. You got this. 10, 9, 8. You are so stinking strong right here for 5, 4, 3, 2, and 1. Woo. Had to grit my teeth through that one. Nice work. Proud of you. Crushed it. Have a great day and we'll see you back here soon. If you enjoyed that weighted abs hit, subscribe to our YouTube channel. If you want to add it on to another seated workout, check out this one right here. Otherwise, find all of my seated exercises in this playlist list right here. Have a great day.
