This bodyweight core routine led by Denise Austin will sculpt your midsection. Some strength-training moves are side crunches, toe taps, and sit-up pulses.
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00:00 Hi, I'm Denise Austin and welcome to our 10-minute ab workout.
00:05 These are some of my favorite ab exercises that I've been doing for years.
00:09 They're tried and true, proven to see results.
00:12 Let's get started.
00:13 Let's begin with a great warmup for the abs, for the obliques, for the entire core.
00:21 It's a reach up, great.
00:22 Pull in the abs, kind of really contract your abdominals.
00:25 That's it, reach.
00:26 We've got two more, that's it, warm it up.
00:32 Last one and let's hold it right here.
00:35 And side crunch.
00:37 And feel like you're cinching it in.
00:40 This also works the lower part of the rectus abdominis.
00:44 Pull in that elbow to the knee.
00:46 Wonderful.
00:47 Do the best you can.
00:50 I'll give you a little bit of modifications on some of them, but you can do this.
00:56 Change those abs.
00:57 Yes, the center of your whole body.
01:00 Last one.
01:01 Great.
01:02 Now hold it up there, hold it up.
01:03 Good.
01:04 Feel the body reach up.
01:06 Wonderful.
01:07 Let's switch to the other side.
01:09 Lift it straight up.
01:10 Thinking about good posture, pull and reach.
01:14 It's a cinch in.
01:15 That's it.
01:16 Oblique crunch, really bend there.
01:18 That's great.
01:19 Just do the best you can.
01:21 That's it.
01:22 Wonderful way to really zero in on your abs and obliques.
01:27 Good.
01:28 We got two more.
01:30 Last one.
01:31 And hold it out, hold it out.
01:34 And relax.
01:35 Come on down.
01:36 We're going to slowly, one vertebrae at a time, take it down, using your abs to get
01:41 down.
01:42 That's it.
01:43 Bringing your hands right here to support your back.
01:48 We're now going to focus on flattening right here and do a toe tap, but make sure the back
01:54 stays nice and flat.
01:57 Relax your neck.
01:58 Let the lower part of the rectus abdominis below the belly button.
02:03 Feel the exercise right here.
02:06 That's it.
02:07 Good.
02:08 You're doing great.
02:10 Just toe taps, but make sure the focus is all here.
02:14 That's it.
02:15 Great.
02:16 We got two more of those.
02:19 Beautiful.
02:20 Flatten that back.
02:22 Belly button pressing to the floor.
02:24 We got last one.
02:25 Okay, now hold it right here.
02:28 Press your arms up and over, and now give it a try.
02:32 Touch and lift.
02:34 Touch and lift.
02:36 Good.
02:37 A couple more.
02:38 Now I want you to add a little more lift.
02:42 Great for the lower abs.
02:43 You got this.
02:45 Good.
02:46 Really lift up just a couple inches, but use the lift through the lower abdominals.
02:52 Initiate it from the lower abs.
02:55 That's it.
02:56 We got two more.
02:57 You can do it.
02:58 We all need to focus on the lower abdominals.
03:00 Good.
03:01 Last one.
03:02 Okay, now hold it right here.
03:03 Elevate your head and shoulders and do little reaches.
03:07 Reach up.
03:08 That's it.
03:10 You're now focusing on the entire rectus abdominis muscle, and relax.
03:16 If you have a little bit of some neck issues, go ahead and place your hands right here.
03:21 You're still getting the workout.
03:23 That's it.
03:24 Getting those abs to activate.
03:27 Yes, you can do it.
03:29 It's worth it.
03:30 Great.
03:31 Two more.
03:33 Last set, and hold it up.
03:35 Baby pulses.
03:36 Stay there.
03:37 You can do it.
03:38 You can go reach a little further.
03:40 Reach, reach.
03:41 You got it.
03:42 It's worth it.
03:43 Okay, and bring your knees to your chest.
03:47 Excellent.
03:48 Now lift your head, shoulders up, and hold the leg in front, and switch, and switch.
03:55 Beautiful.
03:56 Chest is up.
03:57 Good.
03:58 You can put your chin a little in if you need to.
04:01 That's it.
04:02 And really feel the abs working 110%.
04:06 All for your core.
04:07 You got this.
04:08 Beautiful.
04:09 Notice my elbows are out.
04:12 Very good to have better structure to this, more focus, more technique.
04:17 We got two more.
04:19 Last one.
04:20 Great.
04:21 Now, both legs come all the way up, and we're gonna rope climb.
04:26 Take it all the way up.
04:27 Come on.
04:28 Take it to the top.
04:29 You got this.
04:30 All the way.
04:31 Reach, and reach.
04:33 Good pull.
04:35 Yes, this is working obliques.
04:37 This is working the abs.
04:39 That's it, the entire core.
04:41 Got two more of these.
04:43 Last set.
04:45 Okay, and hold it right here.
04:47 Beautiful.
04:48 Now, if this is too hard, bend your knees slightly, but if you can, I'd like you to
04:53 do this stretch here, and switch.
04:57 Straight leg stretch.
04:59 That's it.
05:00 You got it.
05:01 You can do it.
05:03 It's worth it.
05:04 Yes, it is.
05:06 Really targeting your core, your powerhouse, your abs, the center of your whole body, keeping
05:12 your stomach nice and strong, your abdominal strong, your back strong.
05:18 Two more.
05:20 Last one.
05:21 Okay, and slowly lift those hips up.
05:24 Hold it up there.
05:26 Really lift.
05:27 That's it.
05:28 And come up and down, keeping the buttocks off the ground.
05:32 Good.
05:33 Really targeting all through here.
05:37 Beautiful.
05:38 Great.
05:40 Two more.
05:42 Last one.
05:43 Good.
05:44 And now, place your hands behind you, stretch them out, and little lifts.
05:50 Just take your time.
05:52 This is a little challenging, so you only have to do a couple.
05:56 If you want, go back to hands right here.
05:59 But if not, this is taking it to a new level.
06:02 You could try, challenge yourself.
06:05 Two more.
06:07 Last one.
06:08 Okay.
06:09 And roll like a ball all the way up.
06:11 Let me see your beautiful smiling face.
06:13 Good.
06:14 Okay, let's do some side obliques.
06:17 You're gonna lift your hips all the way up in a strong, straight line.
06:22 If you're just starting out, please just drop to one knee, just like that.
06:25 We're gonna lift and lower.
06:28 We're gonna lift and lower.
06:31 Very excellent for the obliques.
06:32 Good.
06:33 If not, you're gonna lift all the way up and down.
06:38 Really target all through here.
06:40 This is a really challenging core move.
06:44 Really focus.
06:45 Pull your belly button up and in.
06:47 Tighten up those abs.
06:48 Yes.
06:49 Two more.
06:50 Last one.
06:51 Hold it up, up, up, up, up.
06:52 Okay.
06:53 Excellent.
06:54 Let's go the other side.
06:57 Always think about good technique.
06:59 Is your shoulder in line with your elbow?
07:01 And lift up.
07:02 Good.
07:03 Lift and lower.
07:04 Lift.
07:05 Great.
07:06 Again, place your knee here if you're just starting out.
07:09 You're still getting those obliques.
07:12 Nice and strong.
07:14 Strong bodies, strong minds because we are worth it.
07:18 Yes, you are.
07:19 Last one.
07:21 Good.
07:22 Hold it up, hold it up, hold it up.
07:24 Up, up, up.
07:25 Excellent.
07:26 Let's go to our plank.
07:29 It's really important to do a plank in the right position so you really make it work.
07:34 We're going to do a low hover.
07:37 Hands in this position.
07:39 Shoulders in line with the elbow and squeeze your buttocks.
07:42 Tighten up that tushy.
07:43 Tight, tight, tight, tight, tight.
07:45 Thighs are tightened.
07:47 Lift the abdominals and now let's do our little knee tap.
07:52 Knee to the tap.
07:53 Pull the abdominals up and in.
07:55 You can do a strong core.
07:56 I love this move.
07:59 Two more.
08:00 Last one.
08:01 Okay.
08:02 And take it all the way down.
08:04 And slowly push yourself up.
08:07 Now it's time to work the entire back.
08:11 That's it.
08:12 Stretch it and release.
08:14 The other side.
08:15 Lift it up.
08:16 Hold it up.
08:17 Good.
08:18 And the other side.
08:19 Lift up.
08:20 This one.
08:21 Now we need a little bit of a knee kiss to the elbow.
08:24 And up.
08:25 Again, one more.
08:28 Last one.
08:29 Excellent.
08:30 Hold, hold, hold.
08:33 Good.
08:35 And now the other side.
08:36 We're now really strengthening the backside of our core.
08:41 That's it.
08:42 Your spine, your back.
08:46 Hold it.
08:47 One more.
08:48 Very important to work the opposing muscle groups like we're doing.
08:53 That's it.
08:54 And release.
08:55 And slowly sit up nice and tall.
08:58 Posture is the key.
08:59 Keeping the abdominals pulled up and in.
09:01 And we're gonna go side to side.
09:03 Just side to side.
09:05 Now if you want to challenge your abdominals, this is working all the core area.
09:10 You can lift your feet up.
09:12 This is a really great one for the waistline.
09:17 Great for the obliques.
09:19 That's it.
09:20 Excellent.
09:21 Two more.
09:22 That's it.
09:24 Last one.
09:25 And now I want you to go side and side.
09:27 It's a little more challenging.
09:30 Give it a try.
09:31 If not, I want your feet down on the ground.
09:33 Side to side.
09:34 Side and side.
09:36 Great.
09:37 Two more.
09:39 Last one.
09:40 All right.
09:41 And take a deep breath.
09:43 Inhale and exhale to the side.
09:46 That's it.
09:47 And inhale and exhale to the side.
09:50 And now I'd like you to do a reverse plank.
09:54 Sitting up nice and tall, place your fingers in this direction.
09:57 You're gonna lift up your hips, lengthen through the spine, tighten up through the core, hold
10:05 the position.
10:07 And now pull your knee in and down.
10:10 And in and down.
10:12 Give it a try.
10:13 If not, I want you right here.
10:14 If you're just starting out.
10:17 So great for the entire core.
10:22 Breathing is important.
10:23 Exhale on exertion.
10:26 That's it.
10:27 Two more.
10:28 Last one.
10:29 Great.
10:30 Okay.
10:31 Sitting up nice and tall.
10:33 Inhale all the way up and exhale out.
10:37 Wonderful.
10:38 And let me see your wonderful smiling face.
10:42 Lift up and over.
10:44 Great.
10:46 Take a deep cleansing breath together.
10:48 Bring in that oxygen.
10:50 And exhale.
10:51 Wonderful.
10:52 You did it.
10:53 I'm so proud of you.
10:55 And remember to check out all of our other workouts here at the Strength Transformation
11:00 Challenge.
11:01 You can do it.
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