Natalie Jill leads a 7-minute ab workout using bodyweight exercises like planks and flutter kicks. She includes a warm-up, core strengthening moves, and motivational tips throughout. Sign up for her free 30-day challenge at the end.
Hi, guys. Natalie, Jill. Welcome back to Happy, Healthy and Fit. Today we're working ABs, corn ABs, corn AB focus, all of that. Because a strong core helps you train functionally, fit everywhere. It helps make you happy, healthy and fit, and it helps you get that flat belly. So that's the goal. So we're doing all abs and I want to make sure you watch till the end of the video today because I've got two surprises for you at the end and I don't want you to miss them. So it's your reward for getting through the workout first. So do the whole workout with me. All you need is your own body weight. That's it. You need a little bit of space. That's it. Just the space you see right here. So you don't need a lot. No fancy equipment, no gym, no special location. Just yourself and the workout right now. Are you ready to get started? All right, we're going to start down on the ground on our backs. Get comfortable on your back. And now here we're going to lift up slightly here. So kind of like in a little glute bridge, fingertips, toes pointed. And we're going to shimmy it side to side, warming up those abs. Your head is lifted slightly off the ground. Just shimmying it side to side, keeping those glutes up, just warming it up. Take it down to the ground, but keep that shimmy motion, taking it up to a tiny little crunch. Not a full crunch, just a tiny crunch. Shimming it side to side. Keep that small of your back, your lower back press into the ground here. Two more. Nice job. Laying it flat down. Toes out in front, hands overhead. Here, watch me. First we're going to tap it toe to opposite hand like this with the lift up. Are you ready? Alternating, take it up and down, up. Making sure you're always breathing through this. So warming up those abs to opposite hand. Keep it going. Still in a warm up mode. Always keeping that lower back pressed flat into the ground. Few more here. Last one each side. Okay, now don't take a nap when you want to. Just lift it up slightly here we're going on to flutter kicks. So up on your forearms here we're going to cross our ankles back and forth over each other. Using those abs, especially that lower ab, holding them up. Ready? Flutter kick here and out over, crossing them. The lower you keep them to the mat, the ground, the more you're going to feel it in those abs. Always breathing. Don't hold your breath. Flutter kicks. Okay, now taking these flutter kicks, we're Going to move them up and down. Up. It gets easier as you come up. Back down to the ground. Breathe. One more time. Up, back down. Tab. Bring it up, back down. Squeeze it in. Breathe through it. Nice job. Okay, taking it over to plank, but a side plank. So watch me here. And come up onto our forearms here. Advance. I want your legs straight. If you're a beginner, you can have your knee tucked under to balance on your knee. Legs are straight. We're going to balance on our feet. We're going to take it up. We're going to. Ready? Bring it up. Hold. Lift your arm. Hold it. Hold it. Breathe. I want you to lift the leg up. Lift it up. Take it up. Hold. Working your core here. Working those obliques. Holding it. Nice job. Bring it back down here. Keep breathing. If you need to make it easier. Always. You can put a leg down here. Otherwise, advance. I want you staying with me here. Hold it. Arm up. Nice. We're gonna stay here. I want you to tuck it under. We're gonna tuck it under three times. Are you ready? Tuck it under and up. Under. Up. One more. Nice job. Whoa. Set it down. Good job. How you feeling? Turn around the other side. Same. Same thing on the other side. Taking it over to a side plank. Up on your forearm. Legs straight. Remember, beginners stay on your knee. Otherwise, try it with me here. Legs straight. Ready? Bring it up. Hold. Breathe. Arm up. Squeeze. Put your leg up. Can you hold it up? Breathe through it. Keep it up. Need to modify. Bring it here or tuck your knee here. But I want you holding it in this plank position. Keep breathing. Side plank. Up. Up. You ready to tuck it? Take it. Three tucks. We gotta tuck under. Up. Tuck up. One. One more up. Nice job. Breathe it out. Going over to a plank now. Regular plank this time. On our forearms. On our forearms. Not from hands like you've seen in some of my other videos. Do our forearms and a plank. Ready? Take it here. Now, as always, you don't want to be sinking down here. Keep it up. Need help with a plank? You can always go watch my how to plank video. The exact instructions so it doesn't hurt your lower back. It should never hurt your lower back. Remember, we're not here. Caved. We're squeezing our glutes. We're tucked under, holding it. Squeeze. And we're going to start dipping side to side. Watch me here. Side. Middle. Side. Middle. You ready? Take it side. Back to plank. Side. This is hard. You can always just stay in that plank position. Otherwise, you're with me here. Moving it side, side. Last one each side. Good job. Back to plank. Hold it, hold it. Breathe. Two more seconds. Nice mini break. Breathe it out. Going on to the last, last ab exercise here. It's a plank tuck walk. Does that scare you? Let me show you what it looks like. We're starting here. We're going to crawl all the way out to a plank, hold it and then tucking it back in. I want five of them. Are you ready? Take it out and then back in. Keeping those abs engaged the whole time out. Doing great. Three more. Never letting those abs loose. Always tight here. Hold it. Last one back in. Good job, everyone. You did it. Holy abs. You feel it? It doesn't take a lot of ab exercises. Takes a few really making them intense for you. You should have really felt those. You can always do more, add more, add longer times to them and make it more challenging. But you don't need to add weights to those. Just your own body weight will do all of that. Great work for you. Now, I promise you a surprise at the end. A couple things for you to check out. One, I do have a shredded ab program and I want to let you know that I have a special discount for you guys watching this video down below. Check it out. It's the biggest discount I've ever done for an ab program and I got it down for you guys since you stuck around and you watched the whole video. So I've got that down below. I also, if you don't know about it, I have a 30 day free challenge. A 30 day free challenge takes you through all my workouts in a different sequence. I give you nutrition tips, I give you recipes, all kinds of great ideas. All you have to do, it's all free, is go to the link below and take my 30 day challenge. Now, people started at all different times. We officially did one at the beginning of the month, but you could start it at any time. Everything's labeled in order from day one on. So take my 30 day free challenge below. Thanks for sticking around. See you guys. Bye.
