A 10-minute core workout with instructors walking you through crunches, roll-ups, mountain climbers, bridges, and dolphin pose drills. The focus is on proper form: keep your lower back flat, don't pull your neck, and maintain a tight core throughout.
Okay, good morning everyone. We're going to work on our abs. You can leave your sneakers on or no sneakers at all.
You're going to lay down on the floor.
Play on the floor and lengthen.
Long, long body.
Good.
Now with your legs bent, we're going to tilt our pelvis. So in, bringing our pelvis up and down.
You might feel like you're curving your lower back.
That's what I want you to you so that you can wrap with your hands your whole core area. And notice how it works to tilt your pelvis in and out. You're gluing your tailbone, and then you're lifting your tailbone slightly.
Okay, now glue your—
lift your tailbone slightly, not lifted, but curve it up. So pelvis up, you're gluing your lower back, right?
You're staying in this position.
So abs are tight, core is engaged, and we're going to place our hands behind our neck. Now lift.
4.
And now lift your right And 4. Last one, drop. 4. Bring your left towards your right.
4. Drop.
Exhale on the lift up.
Don't pull from your neck up.
Good. Lift. Good.
Hug your knees and roll all the way up.
Okay, back onto the floor and roll up. Now vertebra by vertebra, you roll and stay here.
Vertebrae by vertebrae, you want to lift as if they were pulling you from the crown of your head.
Roll that down.
Lift.
Stay here. I want you to really Activate that core to lift yourself up.
See how I'm straight here? I'm not here, I'm here.
So open your chest, roll vertebra by vertebra, and lift.
Point here.
Breathe. 4, 5, 6, 7, 8, 9, 10.
Okay, move on to your knees, and on a mountain climber, you're going to line yourself head to hip, hip to heels. You're going to turn the eye of your elbow to face forward. Hands are going to be positioned 11 to 1, pressing firmly your thumb and your index finger on the floor. You're gonna alternate your knees coming in. We're gonna start with our right and then with our left. Right and left.
Right and left.
And when I say flip, you're gonna bring it all the way back, that right leg, and you're gonna stand with your left hand on the side crank. We're going to repeat this again several times. Right knee comes in, flick, straight line, shoulder over wrist, strong core.
We're going to speed it up a bit.
Okay, sitting on your left hip, you're gonna bring that right knee in. And then back on an attitude. So all the way straight on a straight line from your hip, and then all the way back bent on a 90-degree angle. Make sure to use your abdominals to bring that leg in. Use it as a crunch, as a sideline crunch. There are different ways to work our abdominal muscles, and this one is a great move.
You know just what you do, you do to me, play my emotions like a pair of puppets.
Okay, last one. We're gonna bring our body to bridge, lengthen your whole front line, drop, and we're gonna change to our other side.
Forward, good.
Starting on a plank, we're gonna do the mountain climber. And remember to flip with your left, lengthening shoulder over wrist, and keep that straight side plank, lifting from that inner part, from that lower part of your body.
Lift from your waistline.
I want to treat you that way. No, I've been running, can't catch up. Oh love, what I won't do.
Oh, you got me chasing waterfalls. Oh, you got me chasing waterfalls.
All of the times I've been there, times I came through. I'd meet you anywhere if it brought me closer to you.
Good. Moving on to dolphin, we're gonna bring our sitting bones up to the sky. We're gonna try to align our head with our shoulders. We're gonna bring those knees in without touching the floor. You're pedaling it on a dolphin pose. So while you're lengthening your whole back line of your body. You're working on that front line. Strong core, belly towards spine, and breathe.
You know I want to treat you that way. No, I've been running, can't catch up. Oh love, what I won't do.
Oh, you got me chasing waterfalls. Fall. Oh, you got me. Good.
Last one here.
You're going to stay here for a second, lengthening and stretching.
Good.
Drop towards your right hip. We're going to do the sideline crunch, bringing that left left knee in towards you and all the way back on an attitude squeeze. In, really take the advantage of engaging those abdominal muscles to bring that knee in.
Last one to the back end.
Good job, you're done. See you tomorrow.
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