10-Minute Abs Circuit

Hey, hey, get healthy YouT. My name is Shannon, and I am bringing you a 10 minute ab circuit today. So, we are gonna do a quick warm-up. I've got a mat out, and I'm gonna use an 8-pound dumbbell today. You could use an 8, 10, or 5, whatever you choose, okay?

So, starting out, we're gonna reach our arms up and we're gonna go right into a toy soldier, which is exactly what we're gonna do with the dumbbell as well, okay? So, this is a standing ab exercise. Your whole core is working. Just like that, make sure you've got your mat. This is all designed to just be 10 minutes quick, in and out, either adding on to a workout that you've already done, or you've only got time for 10 minutes of something, so you want to throw this in there.

Great, right? All right, let's bring your feet wider apart, and I'm gonna have you tip to the side. We will do this exercise as well. How about that? Keep going.

Side bend, just warming up through the body, quick one-minute warm-up, and then we go right into it, okay? You got it. Give me four more each way, four. And three, two, one more each way, boom, there it is. All right, let's pick up this weight again.

You can use any weight you want or no weight. It's up to you. Bring your arms straight up, toy soldiers is the exercise. I'm gonna close my arms right down one leg at a time, obviously not both at the same time, that's tricky. I would love to see that, not right now though, we're going right here.

Core is engaged. You're breathing, arms are straight, trying to relax your traps as much as you can. This is a lever movement with our arms up, obviously. So, naturally, those shoulders are gonna want to shrug. You've got it, four more right here, four.

Three, two, and one. Set that down. Let's go wide with your feet, come into a low squat, hands behind your head. Let's keep them right here as we go into that side bend. Side bend, you got it.

Keep it going. Pulling that lower belly and especially. Going and tipping directly to the side. You got it. We're going to repeat both of these exercises one more time so they just can look better and better.

Remember to keep your core engaged right here. So I've got like a drawstring, a little cinch from my rib cage down to my pelvis, both sides in the front there, and I'm cinching it closed, two more each way. One more each way. You know it. Pick up that weight right back into it, toy soldiers, let's do it.

Exhaling every time I close, yes. Beautiful. Nice tall body, excellent smile on your face because you're doing amazing things right now for your body. Keep it going. It is strong.

We've got a long reach at the top. We got three more each side, two more. One more each leg, there it is. Excellent. Set it down, feet wide again.

Hands behind your head. Go ahead and tip side to side, belly buttons pulled in, chest is out, hands are behind your head, smile on your face, tipping directly to the side, not forward, not back, not rounding or hunching, just like that. You got it. Keep it going. Looking good.

We're staying in this squat so your entire core is working. Remember our core isn't just our belly and our low back. It's starting right at the rib cage down right underneath your glutes. You got it, two more each way, one more each way. Excellent, coming down to the floor.

That's why we've got that mat out. All right, we're going to come down. Into a tabletop. I'm just going to set my mat out of the way or my dumbbell out of the way for a second. I'm in a tabletop.

I'm going to let my knees hover and then I'm going to pop back into a downward dog. So I'm going to hover and downward dog tabletop downward dog. Well, I'm doing this, I'm going to keep my lower belly especially pulled in. I'm focusing on that. Again, keep moving through it.

Excellent. Give me 4 more here, 4. And back 3, you stay hovering when you come forward. 2. One more.

Excellent. Saying down here we're gonna stay in this tabletop somewhat position, okay? I'm gonna call this a spicy tabletop. So I'm gonna alternate, bringing 1 ft out to the side and the opposite hand reaches off to the corner as well. So I'm gonna reach that back leg to the corner.

And the opposite arm. So if you're having a problem with that, you can bring your knee to the floor. Same thing can be done right there with your knee on the floor, right? You do you. What does your body need today, right?

Every day is different, you know, we don't know till we wake up sometimes what it's gonna do for us, right? Keep it going. 4 more. We got 3 more each way. Keep those abs tight.

2 more each way. You know it. One more each way. Boom. Let's take it to your elbow.

We're gonna go into a clam. I'm trying to go to an easy transition here from one thing to the next, Okay? So I'm down here on my elbow. It's right underneath my shoulder. I'm gonna lift my hips.

This is always an oldie but a goodie, this exercise, right? You're just lifting the hips right with it. We've got a smile on your face and your hand at your waist. Keep going. Lift, pulling that belly in.

Excellent job. Squeeze. And squeeze 5 more here just like that, 5 and 4. 3, 2, we're gonna switch to the other side. And 1, spin it around for me, okay?

We're on the other elbow. It's directly underneath your shoulder. My knees are bent, my feet are stacked, my hands at my waist, smile on the face. Here we go. Open.

And close, you got it. Open and close, keeping that belly in. You're breathing, all good things are happening. Yes. From here we're gonna be laying down on the floor, flat on your back.

You got it. Boom, we got 8 more right here, 8. 7, 6, 5, 4 more. You got it, team. 3 more.

And one awesome job. All right, we're gonna go into a T sit-up. Just gonna turn my mic a bit. So my arms are gonna be straight out to the sides. Just like this, we're gonna sit all the way up, arms clap together, you can clap for yourself.

If you've done this with me in one of the other workouts, I think I did this in one with Sam and Tara, actually we come straight up, so with our arms out to the side in that T, it's a little bit more challenging to sit up than when we have our arms above the head or across our chest with our longer lever here out to the sides. It gives us more resistance on the way up, right? And we're not here to do it the easy way, are we? Right? We don't want to be too comfortable.

Nothing grows there. Give me 4 more reps like this. You got it. 4, make sure you're breathing. And 3.

And 2, last one, and we're going to grab that dumbbell because we can, and it's so close to us anyways, right? So now I'm going to lengthen everything out, but we're going to start out with just my lower half lengthening. I'm gonna hold this dumbbell up top. You don't have to use the dumbbell if you don't want. I'm going to lower my legs, but not quite to the floor.

Lower them. And back up as I'm doing this, I'm just gonna remind you you can lower just one leg at a time, the entire time or both legs. And again, we're not lowering all the way to the floor when we have both legs going. I want you to focus on pulling that lower belly in. Now we're gonna add the arms.

When my legs move away, my arms reach back. I've got my head, my neck and my shoulders down on the floor right there. Yes, you've got it. Keep breathing, really focus on pulling your belly into your spine and your spine down into the floor. You got it.

This is your last exercise, last set. That quick a burnout? Yes. I want 4 more reps right here. You got it.

You can do it. 4, come on, 3, you're breathing, 2. Last one and boom, fabulous. All right, we're gonna flip you over. I'm gonna turn and face you though.

I'm gonna go ahead and stretch out my abs, my spine, all the things that are happening right now, big stretch there. Good, lower your chest down and press right back up again. Big stretch again, through your abs, through your spine. Fantastic job. This is meant to be just 10 minutes.

Tack it on to any of your other workouts. Or if you're short on time, a quick little burnout for you. Bring it up to your knees for me. Side body stretch here. Fantastic.

Good. Switch to the other side. And release that, take a deep breath and you, my friends, are all done. Thanks so much and we'll see you next time.