Lindsey Bomgren leads a 7-minute upper-ab routine with seven exercises, 40 seconds each, no equipment needed. Rachel shows modifications on the mat. The workout focuses on core tension and controlled movement, no momentum or neck strain.
Chapters
Hi, I'm Lindsay Baumgrand of Nourishment Love, and this is your upper ab workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community. All right, you guys, we've got a quick and dirty seven minute all about the upper abs, all from the mat using just your body weight. Rachel's going to be offering modifications for today's ab workout. You can follow along with her or you can stick with me. It's going to be your choice. All you have is seven ab exercises or targeting, like I said, primarily your upper abs. And you're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. Seven ABS exercises. Do it once and you're done. That's it. So you do each exercise once. No repeats. You ready?
No planks, no repeats. Seven minutes. We can do this. We got it.
We can do this. We can do this. A great way to just finish your day. Add it on to a workout or do it as a standalone workout. We're going to start all on the mat. So I'm going to start in a seated position. I'm going to going to take a little bit of, like, a wider leg, a V stance, and I'm going to do a full. Just sit up, a full roll up. Rachel's going to stay and just give you a half crunch. You're going to do it for 40 seconds.
So I'm rolling all the way back to the mat, and then I'm coming all the way back up.
That's where we start.
We go in three, two.
Let's go.
So it's a slow roll back, and then I come all the way back up.
Slow and controlled, not using momentum.
Slow roll back. And Rachel is simply just sitting back.
As far as she can without all the way down to the mat.
And then she's coming up, never coming.
Up so far that you're taking tension off your core. You want there to be constant tension on your core the entire time. There we go.
Slow roll back. Nice work. And a slow roll up.
You got it.
Come on.
10 more seconds here.
10 more seconds. Then we go all the way down. Back to the mat.
Back to the mat in five, four.
Three, two, and one. Roll it all the way down.
Two count. Butterfly crunch. So I'm going to bring the soles.
Of my feet to touch, to take my hands behind my head. Not pulling on my neck, just holding my arms here. I'm going to go up two down two.
A slow, controlled up on a two count. Down on a two count. Like I said, not pulling on my neck. Hands are just resting.
Here we go. In three, two.
Let's go.
Lift two, lower two, lift two. As I lift, I'm lifting my neck and shoulders off the mat just gently. Nice work. Two. Down two. When I go down two, I'm never again coming all the way to rest.
I'm not collapsing on the mat.
I'm keeping constant tension on these upper abdominals right here. Two down. If you want, you can take one hand right on those upper abs so you can feel that tension on them the entire time. If you go down and you feel that tension come off, you're going down too far. Nice. Three, two, and one.
You know it's working if it's, like, hard to breathe through it, right? All right, here we go. We're gonna go tabletop. That means my knees are going to come up. Okay. I'm gonna bring my neck and shoulders off the ground.
Alternating. Arm goes overhead, and I'm gonna reach for my heels. Right arm overhead in three, two. Let's go. So right arm overhead, together. Reach for my heels. Now left arm overhead, together. Reach for my heels. Now, if that's too uncomfortable for you.
Can leave your neck and shoulders on.
The ground, then reach for the heels.
You can keep your neck and shoulders on the ground as you reach, and.
Then reach for those heels.
Keeping your neck and shoulders lifted is.
Just going to be a little bit more work for those upper abs. But again, if you feel the work going into your neck and your shoulders.
Then bring your neck and shoulders down to the ground.
You want the work to stay in the upper abs. Bring right here. Ten more seconds. Yes, you can reach overhead. Reach for the heels. Nice. 5, 4, 3, 2, and 1.
Nice work. Now we're going to go for exercise number four. Alternating toe touches. The legs come straight up the wall.
Okay, Option. Rachel's just going to reach across her.
Body, keeping her legs bent.
Straighter the legs, harder it is. Get those legs up. We go in three, two.
Let's go. So I'm reaching opposite hand, opposite toe, opposite hand, opposite to toe. Up and cross. Up and cross again. Trying not to let my neck and shoulders come to a rest point. If you need to take a break, that's okay. Right there. Reach across. Up. Nice work. It's a tiny movement, but it's keeping that tension on those upper abs. Reach. I already feel my abs just working so hard. Up 10 seconds. You got this. Stay with it. Reach up and across for 5, 4, 3, 2, and rest. Come to a rest.
Nice work. Single leg climb. One leg is going to go long. It can be resting on the ground or it can be lifted.
You are going to take the other leg, and you are going to climb up it, and then you are going.
To climb down it and switch legs. So it's an alternating leg switch and a leg climb. Climbing up that leg. Let's start with my right leg up. I'm going to climb up in three, two.
Let's go. Climb up the leg, climb down, and switch. Climb up the leg. So I'm keeping my opposing leg hovering off the mat. Rachel is taking her opposing leg and resting it on the mat. Climb up the leg, climb down and switch. Climb up the leg, climb down and switch.
Nice work, you guys.
Again, just gently climbing up your leg.
Not just, like, pulling yourself up, really.
Just gently climbing up. Come on. Nice work.
You're almost there.
Final five. Four, three, four, two, and rest. Pull those knees towards your chest.
Take a nice little break. Awesome job. Tabletop right here. Legs closer they are to the chest. Easier, farther, harder. Hands come together at the top.
We're going to reach to the right and then reach straight up and then reach to the left.
Both hands go across the body.
We go in three, two.
Let's go.
Take it up and over.
Now reach up.
Straight up this side center. Straight up to the side. Straight up to the side. How far can you get those fingertips up? How far can you get them? Over to the side, Straight up and over again. The closer my knees are to my chest, the easier it is. The farther I move those knees away from my chest, the more challenging it's going to be. Over 10 seconds up finish. 5, 4, 3, 2, and recover and rest.
Awesome job, you guys. Absolutely crushing it. We are on move. Seven of seven.
All right, so right here, hands come behind my head. I'm gonna go three crunches, two, three. Then I'm gonna lift my legs and hold isometric hold for three seconds. Three crunches.
Three second hold in three, two.
Let's go. Crunch for three, two, one. Hold it high. Lift your legs if you can. Hold for 3, 2, 1. Feet back on the ground. Crunch for 3, 2, 1. This is it. Finish strong. Hold for 3, 2, one. Rest and recover. Crunch. 3, 2, 2, 1. Legs come up. Hold for 3, 2, One. Back to crunches. Crunch. 3, 2, 1. Lift and hold. Hold for 3, 2,1. Three more crunches and one more hold, and you're out. 2, 3. Lift and hold. Final 3, 2, 1. Take it down.
Stretch it out. Nice long body stretch. I definitely feel that core. So on fire. That is your quick and dirty 7 minute upper ab focused workout. No equipment, no repeats. Awesome work, Rachel. We'd love to see you back on the mat for another workout soon. Have a great day.
Awesome.
We're crushing those upper abs. If you loved it, hit subscribe to our YouTube channel. I've queued up another workout you might like here. Otherwise, we've got a seven day ab challenge in this playlist right here. Have a great day.
