A short, instructor-led 10-minute abdominal (core) workout by Natalie Jill using bodyweight-only moves. The trainer demonstrates four exercises (lower ab lifts, curl-ups with slow lowering, slow bicycle extensions, and triangle plank foot-walks), explains the timing (1 minute per exercise, repeat the circuit, 60s rest, final minute to combine), and closes with a call-to-action to visit NatalieJillFitness.com for more.
Chapters
Hi, guys. Natalie, Jill, welcome back to Happy, Healthy and Fit. Today we're doing a 10 minute AB challenge. Are you in? Want to do it with me?
Okay, here's the deal. We've got four exercises I'm going to show you for this ab challenge. Now, the key is this is about doing this for 10 minutes. That's the goal. So my recommendation is you'll do each exercise for a minute each. After you do the first four through, you're going to take a break, take a little mini break. Then we're going to go back, we're going to do them again for a minute each. So follow me here. You've got nine minutes right there. Just with that. And then in that last minute, I just want you to knock it out. Combining them. That's it. We're doing it. We're going to really work to focus on those abs during this challenge. I'm doing it all with our own body weight. All right, let's go. This is the exercise I'm going to show you each first. Try it with me so you can get how it's supposed to feel. The first exercise is a lower ab lift. So laying on your back, you want to try to keep that lower back pressed into your ground, arms flat. We're going to lift our legs up here and it's a mini lift up. You're trying to push that ceiling up. Pull, squeeze. Try it. You'll feel it. Feel that in those abs.
All right, that's exercise number one. The next exercise. I love these. These are curl ups to a slow, lower down. We're really targeting those abs so it looks like this. We're going to tuck in. Pressing that back into the ground. Lift up and then slow and controlled. Roll that back. Roll it all the way down.
Breathe. Back up.
Really controlled down. What you don't want is this. Then you're just going through the motions. You want it really slow and.
Down. The next exercise are bicycle extensions. So you're going to come up to your forearms here and like you're riding a bicycle here, but very slow, keeping it low.
Make sure you're breathing right here. That's what I want. Bicycle extensions. Pull out. Okay, the final one. I know you can do this. I know it hurts, but that's how we're getting the results. Fusu. It's good pain up here.
To triangle plank position here. We're going to walk our feet in. All the way in, all the way in and then all the way back out. Hands are staying solid to a plank position here. Not caving, staying strong, squeeze and then walking it back in.
Alright, so now let's put it all together. You've got 10 minute AB challenge here. You've got four exercises I showed you. You want to focus on a minute of each of them. It's not about just going through the motions, it's doing what you can do to stay strong throughout that minute. Focusing on this abs. Do each through for a minute, then take a rest for 60 seconds, a full minute. Then you're going to go back, repeat it again and then your final minute, it's any of those or run through each one of them that minute. You've got it. That's it. You want more of my body weight exercises? If you want more from me and you want to work out with me in your living room, go to NatalieJillFitness.com first and be the first to know about my newest bodyweight DVDs. Bye.
