In this 7‑minute, no‑equipment ab routine, Lindsey Baumgren of Nourish Move Love leads viewers through seven bodyweight core exercises performed in 30‑second intervals, repeated twice with a short break. The workout begins with a staggered plank, followed by frog crunches, split‑leg climbs, a plank‑launcher/push‑up combo, reverse crunches with a twist, oblique crunches, and finally "ab sprawlers" (a full‑body X‑position movement). Throughout, Lindsey offers real‑time countdowns, detailed form cues (e.g., keeping the butt low, engaging obliques, breathing techniques), and scaling options—such as single‑leg knee pulls for postpartum or beginner modifications, lever‑length adjustments, and heel positioning choices. She emphasizes intensity, encourages participants with enthusiastic prompts, and notes the workout’s suitability as a standalone core session or as an add‑on to other strength routines. The video concludes with a brief cooldown, a motivational wrap‑up, and a call‑to‑action for additional workouts via her brand.
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Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is seven minute abs. That's right. I have seven ab exercises for you done in 30 second intervals. We're gonna repeat it twice, and it's gonna be a 7 minute AB burner is what it's gonna be. All you need is just your body weight. No warmup. We're gonna jump right into our seven exercises. So I'm gonna go ahead and take us down to the mat. I'm gonna show you the first move, and then we're gonna jump right in. We're just gonna flow. Move to move to. Move. It's gonna be a lot of fun, you guys. Okay, so you're gon is a staggered plank. So I'm going to take one forearm down to the ground. Doesn't matter. We're going to do the other one the next time. Find that plank position. You're going to take the arm that's on the ground. You're going to pull it through, kick through. It's a staggered plank. Kick through. Holy bananas. Are you ready? Your 30 seconds starts in three, two. Let's go. So I pull the knee in, kick out, kick back. 30 seconds. Right here. Hello, obliques. Keep that butt nice and low. Okay, now, if you're like, this is intense. Yes, it is. I wrote this workout when I was like a year and a half postpartum after my first baby. I'm six, seven months now. So this, you're gonna, you're gonna watch me struggle through this? If you want a modification, it's just a single leg knee pull. You're not kicking through. All right, not kicking through. You got 5, 4, 3, 2, 1. On your back. Frog crunch. Soles of the feet, touch right here. Crunch. Kick out, pull in, kick out. Now, you can keep the arms here. Take the arms behind the head. If you want to challenge. If you're like, that's too much for me. Right here, it's pull in, push out, pull in, push out. Come on. 10 seconds here. Are you ready? Let's go. Up. Come on. Last five. Four, three, two. On your back. Split leg. Climb. One leg goes up. Climb up. Tap the toe. Switch it. Climb up. Tap the toe. Switch it. Climb the leg. Tap the toe. That's what you're reaching for. Climb it. Tap it. Yes. Come on. Halfway there. Hello, upper abs. We're hitting the upper abs, the lower abs. You're getting it all. You're back over to a plank position in 5, 4, 3, 2. Plank launcher. Push up. What? Push ups. And abs. I know. Yes, they are. So it looks like this. Bend, extend. I'm dropped to the knees. Push up right here. Toes. Bend, extend, push up. Come on. 30 seconds. Bend, extend. Raising that heart rate a little bit too. Yes. Bend, extend. 15 seconds. Here, come on. Yes, you can. On your butt. Reverse, crunch and twist. That's where we go. Stay with me. Come on. Five, four, three, two, one. On your butt. Okay. Two twists. Looks like this. Twist, twist, kick out, sit up. Twist, twist, kick out, sit up. Your option. Heels on the ground for the twist option. Float the heels. Twist, twist, kick out. You get to decide. Heels up or heels down. I'm going heels down. Come on, you got this. Five seconds here. Stay with me, stay with me. You're on the side. Oblique crunches in 4, 3, 2. Choose a side. We're going to do both of them, right? Are you ready? It's an oblique crunch. It looks like this. Up and down, up and down. Hold. Do you feel it? Your option. The shorter the lever. Right here. Okay. Pull the knees in or keep the knees bent. Crunch, crunch. The shorter the lever, the easier it is. The longer my legs are out, the harder this is. Yes. 5, 4, 3, 2. On your back. Abrawlers. Make a big X with your body. Pull it up. Open, pull open. Now, you can slide your heels or you can lift them up off the ground. It's a big X. You're pulling it all together. Inner thighs, pull them together. Let's go. Come on. Yes. It's seven minutes. It's gotta burn. You get a 30 second break. It's coming for you in five, four, three, two, one. So many ways to scale that and make it harder, you guys. So many ways. You do your best, you can always keep those feet off the ground. I'm doing my best. You do your best. 30 second break. We repeat the seven moves and you're out of here. Seven minute. Abs on fire. Okay, you got 10 seconds left. Other arm is in the staggered plank this time. Kicking through. I'm gonna go this way so I can face you guys. Okay? Kicking through, staggered plank in three, two. Let's go. 30 seconds. Come on. Up, back, pull through, kick and back. Hello, obliques. There they are. They are on fire. Oh, I feel them. Do you feel them? Yeah. Come on. Halfway, halfway. You got this. Frog crunches on your back. Yep. On your back in 10. Stay with it. Ah, it burns. Yes. 5, 4, 3, 2, 1. On your back. Soles of the feet to touch. Option A. Legs out, Legs in, legs out, legs in. Put it together. Crunch, crunch. Oh, it burns. I'm doing three of each. Ready? I gotta mix it up. I can't do it all together. This is hard stuff, you guys. Ah, come on. 10 seconds. Yes. Ah. Last five, four, three, two. Up and over plank launch or split leg, climb. Split leg, climb. High lift. I lied. Climb the leg, tap it, switch it. Stay on the back. Climb the leg, tap it, switch it. Hello, abs. I'm trying to rebuild them. Trying to work on that postpartum core strength, avoiding all comic coning or doming in the stomach. 10 seconds here, right, Modify. Keep those legs on the ground. Keep the neck and shoulders on the ground if you need to. Up to plank launcher in 5, 4, 3, 2. Let's go. Launch your push ups. Here we go. Come on. Bend, extend. Push up. Bend, extend, Push up. You got it. Bend, extend. Come on, move. Four of seven. You're halfway. That's what this is. Stay with me. 10 seconds. Yes you can. You're so stinking strong. From here. Back over, reverse, crunch and twist in 3, 2, 1. On your butt, heels on the ground or kick them out. Twist, twist out in twist. Twist. Yeah. Twist, twist. Come on. Use that breath. This is truly a 7 minute ABS on fire workout. I know I'm gonna feel this tomorrow. 10 seconds, let's go. Come on. Yes you can. Oblique crunches, oblique crunches, that's where we go in 3, 2, 1. Going to the side for you guys. Here we go. Oblique crunches. Up and down, up and down. Obliques on fire. Right here. You can always shorten that lever. Shorter the lever, the easier it is. You can see my just squinted face. I'm just going to struggle through every rep of this and just keep moving. Cause we have 10 seconds. Yes. This and ab sprawlers. Come on. Use that breath exhale to lift you up. Final five, four, three, two. AB sprawlers. Hello. Here we go. Finish it. 30 seconds. Big exhale. Nice work. 30 seconds. This is where you finish it. Oh, abs on fire. Yes you can. You're so stinking strong. Come on, keep moving. Yes. What would it look like? 10 seconds. You can do anything for the final five. 4, 3, 2, 1. Holy banana. Holy bananas. Holy bananas this. Mama, My abs are on fire. That was challenging. Hard stuff, you guys. Seven minute abs added on to any workout. Do it as a standalone workout. Nice work. High five. Thanks for joining me. And if you want an add on workout, upper body, lower body, you name it. Strength and hit, we have it@nourishmovelove.com. have a great day.
