9 Minute Sore To The Core Ab Workout - Beginner Babe Challenge Day 12

Hey hey squad! We are back in the Movement by MK studio and I am so excited to sweat with you here today as always. Today we have day 12 of the Beginner Babe Challenge and I am pumped to bring you a sore to the core core workout. So today's workout can be done of course anywhere, anytime without any equipment and you can do it as part of the challenge by downloading the challenge calendar and checking it off one by one or if you haven't subscribed yet make sure you do and it will get sent directly to your inbox. So let's talk about today's workout. This is such a good one and it is so effective. And I promise, anytime you want to tie it in or you just want like a really good core workout, this one is for you. So we are going to focus on 4 moves today, 2 times through for about 10 minutes of work. And that is it. Sound good? All right, let's go. Day 12, we are going to crush it. So we're actually going to meet down on the mat today and we are going to come into a basic butterfly crunch. So you're going to bring your feet together and we're going to roll it on down. We're going to bring our hands directly behind our neck. Gaze is going to come up to the ceiling or sky, and we're going to start out in a baby crunch.

So you guys, day 12, think about it. That is so great that you are on this journey dedicating time to yourself to feel better each day through quick, effective workouts. And honestly, at this point, you've probably realized it is so much deeper than just a workout. It is truly about staying consistent to yourself, creating that routine, creating a healthier lifestyle, healthier habits that will make you feel better mentally and physically. Honestly, the power of movement is so intense and it's so underrated. So I want you to think about how far you've already come. Let's go! We're here for 8, for 7, for 6. We come into an oblique tap in 4, In 3, that's right, in 2, and 1.

Feet are planted down on the mat.

We come side to side, alternating it out. Good. If this is too easy, you position those feet just a little bit further away from your booty. Let's go, tap it out. If you need a little bit of neck support, you're going to alternate hands just like me. If you can go all out like this, that works too. Okay, I'm telling you, at the end of this workout, 1, you're gonna feel amazing, 2, you're gonna feel accomplished, and 3, you're gonna—

my abs are on fire.

I got you, queen. Let's go side to side. We got 8 seconds here. It's 7, for 6, for 5, for 4, for 3, for 2, and 1. We're gonna come back down on the mat. Position your head in those hands. Gaze comes back up to the ceiling or the sky. Feet are elevated off the mat. We drive it in for a slow ab bike for 3, 2, and 1. We alternate it out. Slow ab bike.

Good.

It's really easy to just want to fly through this workout, but I'm telling you, you got to take it slow and steady.

Good.

Driving those knees in. Are you with me?

How are your abs feeling?

Honestly, mine are on fire. We got it. Good. You got about 15 seconds here, driving that knee in, alternating it out.

Breathe.

Good. Bring it in, extend it long. We're going to take a little bit of a breather here. In 6, in 5, in 4, in 3, 2, and 1. Rest your head on down for just a sec. Again, protect that neck, placing your hands behind your neck. You're going to bring your feet up and we're going to start with a little hip Up. So you're going to bring those hips on up for a little reverse crunch. Good. Little lift. If you feel like you're having trouble getting those hips on up, make sure you're engaging that core, squeezing your glutes, and bringing it all up. Good. That's right. Yes, day 12, come on! Oh yeah, a little lift. Good. We're gonna hold it down in 5, in 4, in 3, in 2, and 1.

Plant your hands on down for just a sec.

Take a second, big deep breath in, sigh it on out. We're gonna start it from the top.

I'm gonna give you about 10 seconds to rest.

Just so you can give yourself a little bit of a breather. If you need to take a quick sip, go ahead and take it. But we are going to start it from the top. I know that you've already been feeling a little bit better within the 5 minutes. So we're going to bring those feet together, gaze is up, and we're going to bring it right to the top. Let's go! Okay, second time through, you're gonna feel this a little bit more. I know I'm not alone right now. I know you're like, oh Wow, this really snuck up on me. But I'm telling you, that's what it's about. Sometimes we're like, oh, we need this long, long workout. But I'm telling you, if you do the right moves paired together, you will be surprised at what a good workout you can get in in a short amount of time. Good. It's that little crunch. Yes, come on, stay with me here. Quick, quick burn. We got 8 seconds. For 7. Yep, you got it, you are killing it. It's 4, for 3, for 2, and 1. We're gonna bring those feet on the mat. We're gonna reach across, hitting your obliques this time. Come on, you are feeling that burn all along that core. Side to side. Good. Again, if this is too much for your neck, remember, place your hands behind and reach. Bring it center and reach. Either one works. Side to side. If it's too easy, move those feet just a little bit further apart.

Good.

We coming near slow ab bikes in 5, in 4, in 3, 2, and 1. Hands come behind, feet come on up. Let's go, drive in those knees for 3, 2, and 1. I know it's adding up for you too, and you're like, MK, I am feeling the burn. Come on, drive it in. Good work. We're gonna finish it together. We got 8 seconds. First 7, first 6, it's 5, 4, 4, 3, 2, and 1. Down on the mat, we come into your reverse crunch, and I'm gonna give you a 45-second finisher. So we're gonna bring those feet up again, we're gonna get a little hip lift, and we're bringing them back center. Little hip lift, Back, center. Let's go. You're here for 30 seconds, so it is slow and controlled. If you feel yourself speeding through this, just take a second to pause and take it a little bit slower. Come on, 15 seconds and we go into your 45-second finisher. That is it, you guys, for day 12. You are so close. Come on, we're gonna check this off together. 7, we roll it up in 6, in 5, in 4, in 3, in 2, and 1.

Roll it on up to the top. Stay right here.

Your feet are staying lifted.

If you need to place your hands right here, you can do so, but I really want those hands to be to your side. Hold it here. 45-second hold. Okay, I know it's hard, it is challenging, but think about that is why you signed up for this challenge. You were looking for something to push you out of that comfort zone, right? You are looking for that transformation to feel and embrace that positivity that your body can bring you. Come on, keep those feet lifted. I know you want to fall. We stay. We got 15 seconds. You're doing so great. Stay with it here. Come on, we are in it together. Yep, feeling the burn. We got it.

7, 6, 5, 4, 3, 2, and 1.

Roll it back down.

Whoo! Take a second.

Roll it on up when you feel ready for it. Oh my goodness, I know I'm not alone in feeling that entire core workout. Literally, that was so intense. But what do I want to say about it is that it probably felt so good. So you have just completed your quick core workout of day 12 of the Beginner Babe Challenge., and I want to hear about it.

I want you to show me that calendar, check off that workout, send me a picture, let me know you did this workout, and I will see you for day 13.

Have a good day.