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

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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.

Transcript

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.

11:02 [BLANK_AUDIO]

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

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