10-Minute Abs Workout With Katie Austin | WH Strength Transformation Challenge - video Dailymotion

Women'sHealth

This quick bodyweight core workout video featuring Women's Health cover star Katie Austin leads to fast results with planks, bird dogs, bicycles, and more.

Transcript

00:00 Hi, Women's Health.

00:01 It's Katie Austin here,

00:02 and welcome back to the Strength Transformation Challenge.

00:06 I'm here to show you guys

00:07 an amazing 10-minute core crusher ab workout.

00:11 All you need is yourself, so let's get to it.

00:13 We're gonna start right here with your feet

00:14 a little bit more than hip distance apart,

00:16 and arms out wide, opening up that chest.

00:19 Inhale, and as you exhale, give me a big bear hug,

00:24 opening up your chest,

00:25 and almost like you're hugging a tree,

00:27 getting your abs nice and warmed up.

00:29 And breathing in through your nose,

00:33 and exhale.

00:34 Wonderful.

00:36 Who cares what you look like?

00:37 We're gonna have some fun.

00:38 We only have 10 minutes.

00:40 It's gonna be efficient.

00:41 It's gonna be effective.

00:43 Last two.

00:44 Last one, leaving your arms out wide, just like this,

00:48 and I want you guys to give me some side pulls

00:50 from side to side.

00:51 Now, here's where we're just warming up our abs

00:54 just a little bit.

00:55 I want you guys to add that pretend resistance,

00:58 almost like you have a rope pulling on each side,

01:01 cinching in that side belly,

01:03 keeping the good posture, shoulders back.

01:07 Nice work.

01:09 For four, for three,

01:11 give it all you got for two and one.

01:15 On that last one, hands come right behind your head.

01:18 I want a standing march in place.

01:20 So driving those knees towards your chest.

01:23 Inhale and exhale.

01:26 Working those lower abs now.

01:28 I just wanna get your heart rate up just a little bit

01:30 before we really get in to the workout.

01:33 Let's give me a nice crunch, cross, great.

01:37 Cross, crunch, and exhale every time.

01:40 Driving that elbow.

01:41 Driving that knee towards that elbow, wonderful.

01:46 Exhale each time.

01:48 Working those obliques right here, you guys.

01:53 Keeping those hands behind your head with great posture.

01:56 Here we go for four, three, two, and one.

02:01 Now, step to the end of your mat.

02:04 I want you guys to walk your hands down into a high plank.

02:08 We're really about to spice things up.

02:10 So walk your hands down into that high plank,

02:12 holding tight, core is in tight,

02:15 butt is nice and squeezed, breathing in.

02:17 I want you guys to start bringing one knee

02:19 towards your opposite elbow,

02:21 almost like a mountain climber,

02:22 but slow and steady and crossing it right here.

02:26 Wonderful for your obliques.

02:28 Getting a little bit of your upper body as well.

02:30 Keeping great plank positioning as well.

02:33 Here we go.

02:34 Keep breathing.

02:37 Now, because this is only 10 minutes,

02:39 we're moving through these moves kind of fast.

02:42 So stick with me.

02:43 You got it.

02:44 Four, for three, two, holding that high plank in, one.

02:49 Pushing the booty back towards the sky into a down dog

02:54 and reaching back, opposite hand coming towards that ankle,

02:58 down dog, ankle taps.

02:59 Here we go.

03:00 You got this, you guys.

03:03 These are some of my favorite ab moves

03:06 that I'm gonna lead you guys through.

03:08 Plus the best part about this,

03:12 all you need is yourself to feel that burn.

03:15 Nice work.

03:16 Squeeze your butt as you come back to that high plank

03:22 for three, great, two, and one.

03:27 Meet me back in that high plank.

03:31 Now, as you're in this high plank,

03:33 I want you guys to bring in for a floating tabletop.

03:35 So both knees in, but do not touch your knees to the mat.

03:39 I want you guys to float just an inch or two above.

03:41 And then what we're gonna do is come back

03:42 into the high plank position.

03:45 Repeat this, three, breathing in,

03:48 staying strong with your upper body,

03:51 for two, almost there, hold strong.

03:56 Here's where your power is gonna come in.

03:58 Here's where your strength transformation

04:00 is gonna come in.

04:01 Last one and release those knees towards the mat.

04:05 Now we're gonna do a bird dog,

04:06 one of my favorite ways to really work the core.

04:09 So I want you guys to drive opposite knee to elbow,

04:11 hold, stabilize through your core

04:14 and extend each limb out,

04:16 lifting, reaching through your fingertips.

04:19 Beautiful and back together.

04:21 Really lengthen through your fingertips and those toes.

04:25 And exhale.

04:28 Catch your breath right here for two.

04:34 Reach even further on this last one.

04:38 And let's switch.

04:41 Take a nice deep breath in,

04:44 opposite knee to elbow and release.

04:49 Beautiful.

04:50 Nice work, you guys.

04:56 I'm proud of you.

05:00 Thank you for joining

05:02 the Women's Health Strength Transformation Challenge.

05:06 So happy that you are here.

05:08 We have three more.

05:11 Last two.

05:14 Really reach with this last one.

05:18 Extend, hold and as you release,

05:22 spin around onto your booty.

05:24 Now plant your feet on the mat right here.

05:27 Bend your legs.

05:29 I want your palms facing the sky.

05:32 Roll down those shoulders

05:34 and we're gonna do some Pilates roll downs

05:35 where each vertebrae at a time is slowly hitting the mat.

05:40 And exhale on the way up.

05:44 Try your best to keep those feet planted on the mat.

05:48 Slow and steady.

05:51 Nice work.

05:53 Last two.

05:57 Keep those arms up there.

06:00 Last one.

06:02 We're holding at the top

06:04 and I want you guys to give me a pulse.

06:06 Yes, pulse it out right here.

06:07 Now, if you're challenging yourself,

06:09 even sit back further, right?

06:11 If you guys want a modification,

06:13 come towards your knees a little bit more

06:15 and just pulse right there.

06:16 Nice work, you guys.

06:17 Beautiful, four and three and two.

06:25 Holding in one, shoulders back.

06:28 I want you guys to open up towards me.

06:30 One side, open up your chest

06:32 and coming right back to center.

06:33 Here we go.

06:34 Twisting that torso just a little bit to open up.

06:38 We only have a few of these right here.

06:40 Stick with me.

06:43 Breathing in and exhale.

06:45 Reaching back with those fingertips.

06:47 Last two.

06:50 Last one.

06:53 Coming back to center and rolling down slowly.

06:58 Beautiful, as you roll down,

07:00 I want you guys to pick up those feet.

07:02 Now, your knees are at a 90 degree angle.

07:04 I want no space between your back and the mat right here.

07:08 I want you guys to give me a simple toe tap.

07:11 Toe tap right here, slow and steady.

07:15 Now, place those hands right behind your head,

07:18 picking up your shoulders off the mat just a little bit

07:21 for that extra challenge.

07:23 Beautiful, it might not look like much,

07:25 but this move right here really is a core crusher.

07:31 How are we feeling so far?

07:32 Good?

07:33 Here we go.

07:34 First seven, slight taps.

07:39 Keep those knees up there.

07:40 Shoulders even further up off the mat for four,

07:45 three, two, great.

07:50 Last one.

07:51 Leaving your feet up here at a 90 degree angle,

07:53 just propping yourself up, holding this position.

07:56 I want lifted bicycles.

07:58 So shifting your shoulder towards your opposite knee

08:01 just slightly to twist and get those obliques.

08:07 It's a little bit of a slower movement

08:10 than a regular bicycle right here,

08:12 but it's still amazing low impact cardio.

08:16 Nice work.

08:18 Don't forget to breathe.

08:23 Your breath is one of the most important things

08:25 with ab workouts.

08:27 Finish strong for four, for three, two, great work, and one.

08:33 Now, I'll give you a little bit of a breather,

08:36 but what we have next is a boat position.

08:38 So what I want you guys to do is pick those feet up

08:41 once again, up off the mat, 90 degree angle.

08:44 I want these hands out and I wanna flutter just like that.

08:48 Now, here is the chance

08:50 where you're really gonna feel this.

08:52 Here we go.

08:53 Flutter those hands, almost like resistance below.

08:56 Get those shoulders nice and back.

08:58 Good posture.

09:00 And if you guys feel like you need to modify this at all

09:03 for extra balance, lightly place your feet

09:05 right here on the mat.

09:06 But of course, do not forget to flutter those arms.

09:09 I, in fact, feeling spicy today, so I'm full throttle.

09:13 Four, three, two, and one.

09:17 Relax.

09:18 I want you guys to spin around to the front of your mat.

09:22 You guys crushed that.

09:24 Take it on back.

09:25 Feel free to pedal out your feet right here.

09:28 Slowly lower down onto your triceps.

09:35 And we're just gonna feel that stretch for our core.

09:38 Beautiful.

09:39 How are we feeling?

09:41 We feeling good?

09:42 We feeling like we just burned out our core.

09:45 We feel amazing in just 10 minutes.

09:47 We feel stronger.

09:48 We feel more confident and energized.

09:50 And as you exhale, meet me in a kneeling position.

09:55 I just want side to side reaches.

09:59 Slowly down your heart rate right here.

10:01 Inhale.

10:04 (exhales)

10:05 And exhale.

10:08 Wonderful work, you guys.

10:09 Thank you so much for joining me.

10:11 I really appreciate it.

10:13 And I will see you at your next

10:15 Strength Transformation Challenge workout.

10:17 Bye, guys.

10:18 [MUSIC PLAYING]

10-Minute Abs Workout With Katie Austin | WH Strength Transformation Challenge

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