10 Minute Barre Core Workout

Hi, I'm Lindsay Bomgren, Get Healthy UTV trainer. And this is your 10 minute barre core workout. We're going to be sculpting and toning all of that midsection and getting a little bit of our glutes and low back too because it's all part of our core. A foundation to all the exercise movements that we do every day. So we're going to jump in with a quick warmup and get right into this core exercise. All right, starting with your feet about shoulder width distance apart, big inhale. Roll your shoulders up. Big open mouth exhale, roll it down. We're just going to march in place. So it's right and left. Just marching it out now as you march, I want you to start thinking about that core, this entire workout is core. I want you to pull that belly button backwards like march and march. Nice work. Lift right here. Pulling that core in, nice and tight, low abs engaged. Give me four, three straight legs in two, one straight legs kick and kick. Now you're really gonna feel those low abs as you go to a straight like, can we stick with that button? That feels better, but really feel those abs nice and tight. Pull and pull. Nice work. Reach and reach. for Four, three, two and one. take it back to the edge of your mat, you're going to roll it down. Feel the stretch to the hamstrings and we're going to walk out to high plank. So walk it out, engaging the shoulders core and walk back in. Tap the toe. One more time. Walk it back out and walk it back in. This time you're going to take it all the way out and hold your plank. Walk it out. Hold your plank. Take a full body scan here. Nice. Head to shoulders, cores nice and tight, now let's take this down to your fore arms or down to your knees if that feels better for you. Okay. Holding here, we're moving right into our working segments. 30 seconds per exercise. You're going to start. Lift your right leg long. Pulse, squeeze the glutes and lift and lift. Squeeze the glutes up and up. I want you to keep the but nice and low. Hips square to the mat. You can always drop down to one knee. And lift, pulsing it out, squeeze. Yes. 30 seconds in plank. You can do this. You get to go to table, tap, stick with it here, I'm with you for the final 15 seconds. Nice work. Squeeze those glutes. Glutes are part of our core. It's not our abs, we got abs and glutes right here. For five, four, three, two and one. Drop down to those knees. That feels good. Tabletop. Fire hydrant kicks. Lifting my outside leg here. Lift and kick. Take it down. Fire hydrant, kick, in. So glutes right here, down. You can make it more fluid If you want to speed it up. Lift and kick. Lift and kick Yes. Nice micro bend in those elbows. Lift and kick, squeezing those glutes. You're gonna feel your obliques turn on right here. Yes. You can feel those glutes and obliques. For five, four, three, two and one. Back that plank. left leg lifts. So you're squeezing through the glute here. Leg is long, toes pointed. Hips are staying square to the mat. Again options always to drop down to that one Knee, squeezing through the glutes. Squeeze and squeeze, finish strong here. Yes, you can. Give me five, four, three, two and one. Dropdown to that tabletop, fire hydrants other side. Lift and kick driving through the heel. Again, that option is always to speed it up and make it one fluid motion. Lift and kick, squeezing through the glutes, you're going to feel the oblique activate here as well. Nice micro bend in the elbows. punching through that heel lift and kick. Nice work. How high can you get it? Squeeze those glutes and obliques. Awesome work. Stick with it. Right here for five, four, three, two and one. Moving on to our backs, roll over and take it all the way down. Lying flat on your back putting one leg in, pull and switch. Switch. Now as you're getting into these exercises, it's easy to go for speed, but you'll find the slower you go, the more challenging. this can be your option is always to rest your neck and shoulders on the ground or lift them up. Pull, nice work here, for five, four, straight legs in three, two, one. Can you straighten that leg? Switch and switch again. Not a speed game, slow and controlled. Your option is always to rest that leg on the ground or hover and float. Pull. Again, you can always stick with those bent legs if that feels better for you, try and go for those straight leg kicks if you can. Challenge yourself. pull that belly button back towards the spine the entire time. Give me five, four, three, two, and one, nice work. Roll up to your forearm. Shoulders down out of the air. Spine first position, heels and toes out. First position. You're gonna kick out, two, pull in, for two, kick out, for two, pull in, for two, nice work. Push two and you're gonna start to see my feet tweak cause this is so much more challenging than it looks like so if you're watching, you better join in. Start doing this with me, come on, give me five, four, three, two and one. Roll up to a boat pose grabbing right behind your knees, shoulders down and back, hold here. It's a 30 second hold. So your option is to stay holding right here, sitting back on your sit bones. Option two, can you release the hands and hold here? Option three, you really want that challenge? Send those toes long, whoa. Hold it here, I'm shaking cause this one's challenging. Come on, stick with me. We're here for five more seconds. You can do anything for five, four, three, two and one. Pull in, roll back, And then we're going to roll up to that post, hold it here for three, two and one. Roller boat. So roll out through the spine, little spinal release and then finding that balance and holding for three, two, one, pull it back, up and hold. A lot of core strength to find this whole position. Pull it in and hold for three, two, one. Nice work. 10 more seconds right here. Awesome job. Hold for three, two, one. Give me one more. Up and hold, can you let it go? Hold for three, two, one, nice work. Let your feet rest on the edge of your mat. Sitting back on your sit bones. Arms contract, big inhale. I'm going to exhale and sweep to the side. Open and exhale. Inhale and exhale. So it's a tiny movement. Tiny sit back, lift, sit back and lift. Yes. Core is nice and tight and reach. Sweep and reach. Sweep and reach. Nice work. You got to sweep and reach. Yes you can. Right here for five, four, three, two and one. We're going to roll all the way back down to where we started. We're going to repeat those bent knee pose. We're repeating the sequence lying on the floor. Neck and shoulders can lift up the mat. Right here, you switch and switch. So you're getting a second shot at these exercises. Notice how can you challenge yourself more. Is that lifting your neck and shoulders off the ground? Maybe. Is it aiming for straighter legs? Maybe. keep that core nice and tight. switch and switch. You got this stick with me. Yes you can right here. Switch it out for five, four, moving to straight legs in three, two and one. Straight legs, send it long if you can. switch straight leg kicks. Yes, switch cores tight, switch, nice work. How straight can you get those legs? Can you point those toes? Yes, pull and pull. Pull those legs in. Nice and tight. You're doing so good. Hang in there with me. Awesome job you guys. Switch and switch. Give me five seconds. Five, four, come on, three, two, and one, nice work. Roll up to those fore arms. Find those fore arms. Shoulders down than ears first we join with the beat. Heels in, toes out. push out, for two, pull in, for two. It's slow and controlled. Let us begin pull, for two. You see my toes are quivering. This is challenging. Core is tight. Push out, for two. In, yes, out, for two and in, nice work. Give me five, four, three, two and one. Roll it up. Find your boat pose. Holding right behind your legs. Sitting back on the sit bone, shoulders down and back, cores tight, holding here 30 second hold. You can stay right here. You can release your hands if you want a challenge or really kick it long. Straighten those legs. Keep breathing. Keep breathing. 10 seconds. Yes you can. Let's do it. Moving roller boats in five, four, three, two and one. Oh, I'm so shaky. Roll it out up and hold for three, two, and one. Roll it back down it up. Nice work you guys for three, two and one. Now can you release as you curve it up can you release and hold for three, two, one. Find that extra challenge. Push yourself. You're halfway there with this one. Hold for three, two, and one. Roll it back. Should feel good for the spine up and hold. Find that balance and release and hold for three, two, give me one more right here. Roll and hold for three, two and one. Set those heels down on the mat. Sitting on your sit bones. Final one you guys. Big inhale. Reach up nice and tall. Get an open up, exhale, inhale as you sweep, exhale as you lift. Final exercise right here. Inhale, exhale, sit it back. Sweeping obliques, core, everything is nice and tight right here. Yes, it's normal if you feel hip flexors that's normal too. Right here the top of your hips. Open and close. You're almost there. Finish around 15 more seconds right here. And that's it you guys and you are finishing this 10 minute core workout. Woo. A great add-on to any workout or a great workout all by itself. Right here for five, four, three, two, and one nice work. I hope your core is nice and tight and nice and strong. All right, we're going to finish with a nice, cool down. Cross your legs right here. You're going to take your arms out in front of you. Eagle arms, interlace the arms to touch. Take the elbows away from the body and lift up. Open up to that back, neck, shoulders, that might get a little tight through this exhale, release down, left arm to the ground right arm sweeps over big side body stretch stretching through those obliques, back to center, interlace the other way, this time folding eagle arm, elbows go away, lift up, opening up to the back and gently release this time left hand to the ground, big side body stretch. Back to setting and that is your 10 minute barre core workout. Awesome job.