Ab Challenge Day 1: 10-Minute Abs (No Equipment!)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 10 minute, no equipment ab workout. If you love a good ab workout, hit subscribe to our YouTube channel. All right, you guys, we got 10 minute abs, and it's all from the mat. Rachel's gonna be offering some awesome modifications. So take it at whatever level feels good for you. It's five moves, 40 seconds on, 20 seconds off, and you're just gonna do it two times through quick and dirty. We're gonna stay here right on the mat. You ready, Rach? Let's go. Let's get started. Roll it up and over. We're going into a plank right away. Rachel's gon the plank from our knees. I'm going to give you a plank from my toes. It's a plank with an alternating arm extension. So you're just going to reach that arm out in front of you. Yes. It's 40 seconds, and it starts in 3, 2. Let's go. So I'm reaching and reaching. The farther I can reach that hand away from my body, the more challenging this is going to be. I want to think about keeping my hips nice and square and stable, right. I like to take a nice wide base with my feet. My plank cues are always pull up on your kneecaps, push back on your heels. Keep those shoulders stacked right on top of those elbows. Now reach those fingers away from you as far as you possibly can. Nice work, team. You're crushing it. There you go. We're gonna roll over to a side plank in 10 seconds. Come on, stay with me. You got this right here. 5, 4, 3, 2, and 1. We're gonna roll over right into a modified side plank. So I'm gonna stack my knees on top of each other, shoulders stacked over my elbow here, and we're gonna go into a plank lift. And as I lift, also going to lift this outside leg lift. So we're going to hit those glutes and obliques. It's 45 or 40 seconds on, 20 seconds off, and you're there in three, two. Let's go. Lift. Nice. You can make this harder by adding one of those little mini loop resistance bands that is fire. Nice work. Awesome job. You can always omit this side leg lift. It's just a little extra. Little extra. We like giving you a little extra, right? Drive up, squeeze through these obliques right here. Squeeze. Nice work. You're halfway up. Up. Awesome job. Team up. You got this. Lift and hold. Hold at the top for that one second. Nice. Hold it you got it. Final 10. 9, 8. You got it. 7, 6. Stay with it. Come on. 3, 2, and 1. Woo. Rest and recover. Take it down to your backside. All right, I'm gonna take my hands here at my side, alternating leg lower. So I'm gonna drop one leg, and then I'll lift those heels to the heavens. A little hip lift. Drop the leg and lift. Rachel's gonna shorten the lever by the knees. Gotta get that ponytail just right when you go on your backside. There you go. Right Legs are long. We go in three, two. Let's go. So I drop right, lift heels to the heavens. Drop left, lift heels up. Nice. Lower, nice. As you lower that opposing leg, think about keeping this hip nice and square and stable.

Right?

There you go. Push those heels up. Try not to use too much momentum. Really just trying to isolate that hip lift. Sometimes I like to put a towel on the bottom of my shoes right there and not let that towel fall off my feet as I lift my heels up. It's a good challenge.

That's a great cue to just think about even if you don't have an actual towel.

Right? 5, 4, 3, 2, and 1. Nice. Now we're just gonna go nice and long, opposite hand to toe. You're gonna alternate opposite hand to toe. Opposite hand to toe. Right. You're just gonna crunch it out. Rachel's again gonna shorten that lever by bending the knees. All right, that's where we go. Set it up. Arms go overhead. Nice. Big inhale here. Big exhale. Pull those ribs in nice and tight and breathe from here. 3, 2, and 1. Anytime we let those hands go overhead, it's really easy to just let that rib cage flare. Nice. You have the option. You can keep your neck and shoulders on the mat, or you can bring them up with you as you reach for that toe. Reach. Nice and reach. You got it. Option is yours today. Come on up. Nice. Exhale brings those arms and legs together. Yes. Stay in it, team. You're here. You got this right here. 10, 9. Awesome. Keep going. Last 5, 4, 3, 2, 1. Nice work. Rest and recover. Our final move. We're gonna come up onto our forearms here. Okay? Gonna pull those shoulders out of the ears. Get yourself nice and engaged here. Option to bring your legs up here, and I'm gonna drop the heel and drop the heel out to nice. Like a little 45 degree, like you're making a V. We go in three, two. Let's go again. Rachel's just shortening that lever, bending those knees. This is a challenging one. Guys, it's a challenging one. Spicy already, right? I'm gonna bend those knees just a hair. Keep that core nice and engaged. Had three babies, so this core I just modified. There's no shame in that. That's where I'm at today. I saw a little bit of like that real nice hard doming coming in from my previous existing diastasis recti. A little abdominal separation from those babies. I'm just going to shorten the lever. 10 seconds. Make it work for you. Let's go, team. Awesome. Right here. Last five, four, three, two, and one. Nice work. Those are your five moves. We're simply going to roll over and repeat it. I should have had a sweat towel. These forearms are nice and sweaty. Rub them off. Here we go. It's 40 seconds on back to those plank reaches. How can you make this round just a little bit better? Right? Maybe it's keeping those hips more square and stable. Maybe it's reaching just a little farther away from you. We go in 3, 2, and 1. Challenge yourself here. 40 seconds. How can you increase the intensity of just a hair? This second round, it's an awesome, quick 10 minute add ab workout at home on your own. Awesome. Add on to any workout. Nice work, guys. Travel friendly workout, travel friendly. No equipment, no jumping. No equipment, no jumping.

Apartment friendly.

Yeah, it's nice and quiet. All from the mat. Nice work, team. Awesome job. Stay with it. Right here. 10, 9. We're like rambling off these words. I'm like, can you tell? We do search engine optimization for our job. 5, 4, 3, 4, 2, and 1. That means we know what you're searching when you search for workouts, we're like apartment friendly. No jumping, no equipment, travel friendly. Right? That's all part of our job. That modified side plank, you're going to come up and over, lift and lower, lift. That outside leg lift. Totally optional. You decide if it fits for you today. We go in three, two, and one. Nice work. So, I mean, truth be told, we're trying to get our workouts seen just like everybody is, right? So we want you to find it by what you search for. So that's how we title them appropriately. But it also really helps us out if you're doing our workouts and you love them. It really helps us if you hit. Subscribe to our YouTube channel. Right? One of the more ways we can bring you more free content. Everybody loves a good free workout, don't they? You can do it at home. You do it anywhere. 10 more seconds. Let's go lower and lift. You Got it. Come on, right here. Final five. Four, three, two, and one. Whoo. Plug it that one. Up and over. Alternating leg lower with a good little hip lift on your backside, guys. On your backside. Nice. Get that ponytail just right. Nice. Here we go. Hands are at the side. Legs are gonna come up. Lower one leg, then reach those heels for the heavens. Pretend there's that towel on your feet, remember? Then there's that towel. Three, two, let's go. Lower and lift. Lower and lift. You got it. Nice work. Yes. Come on, you guys.

You know what's funny is I literally put in a higher ponytail today, knowing we were gonna be laying on our backs. There's nothing worse than trying to lay on top of a ponytail, right?

Sneaky, smart. Or like when I tie my tank top in the back sometimes, and then I'm like, going. I'm like, oh, gotta switch that lift. Nice big exhale. You got it. Nice work, guys. 10 seconds here. 10 seconds here. Nice. Opposite hand to toe. Really got two moves left. Yes. Come on. 5, 4, 3, 2, and 1. Nice work. Nice long body stretch. Nice long body stretch. Opposite hand to toe option to bring those neck and shoulders with you off the mat. If you want to. You decide. Ready? Let's do this, Rach. Let's go. Knock it out. Two more moves, quick and dirty. Two more moves opposite hand to toe. Crunch. You're there in three, two. Let's roll. Boom and boom. Nice. You could always add a dumbbell too, if you had one. A little lighter dumbbell to this move.

Everyone at home is like, I'm feeling my abs are allergy.

I don't need anymore no more. I'm just like, how can I make this harder? That's constantly where my brain is in. I'm like, how do I mix it up?

We love that about you.

Challenge it here to challenge you.

Right?

We're always striving to get just a little better every stinking day. 10 seconds, team. 10 seconds. Let's go. Finish strong. Right here. Nice work. 5, 4, 3, 2. You're out. Nice work.

You ready?

Final move, Rach.

Let's go.

Bring it up to those forearms. Bring it up to those forearms. Roll those shoulders away from those ears. Nice long neck, right? Bring it up. I'm going to bend those legs because that's just what feels good for me today. Going down, alternating heel taps, dropping the heel. We go in three, two. Let's go. Drop and drop. Almost like you're going to a 45 degree. Making a V with those heel taps. Nice. Really feel those low abs in this one.

We were calling this, like our beach pose earlier. You know, laid out at the beach, reading a book.

Imagine yourself on a beach somewhere reading a book. Very relaxed. Your core is just like, rock hard.

You're flexing so hard.

Just reflexing so hard. Come on. They say if you laugh, it makes your abs stronger. So we're here to, like, bring you laughter while you do your ab workouts. That's what we're here for, right? 5, 4, 3, 2, and 1. We did it. 10 minute abs, no equipment. Way to go, team. Proud of you. Thanks for spending with us and we'll see you back on the mat for some more workouts. Awesome work on that 10 minute ab workout. If you loved it, do me a favor and hit subscribe to our YouTube channel. If you want another ab workout. Like it? You can check this one out right here. Or find our entire playlist of abs and core right here. Have a great day.