10-Minute Weighted Abs

Hey hey, "Get Healthy U TV" family. I am Chris Freytag and I am coming at you with a 10-minute weighted abs workout. This is gonna be super fun. Weighted means dumbbell. I'm using primarily one dumbbell throughout the workout. One exercise I'll pick up two dumbbells but you could really do this with just one dumbbell, a water bottle, whatever it is, and honestly you could do it without any weights if you wanted to also. Let's talk about our abs really quickly so we're in touch with it and have some body awareness. You have your rectus abdominis, which is the long muscle, it's that crunching muscle. You have your obliques, which are your twisting muscles. And then you have what we call your transverse abdominis. It is like this belt I'm wearing for my microphone. It wraps around your body horizontally and protects your organs and your low back. Then your back is made up of 24 vertebrae and a bunch of back extensors which all makes up your core body. So we're gonna focus on everything today. We're gonna start with a couple deep breaths and get right into it. Adding a little extra outside resistance like a dumbbell makes it fun and challenging. One more big, deep breath right there. Inhale and exhale. And then just roll those shoulders back. We're just gonna rotate through our core to start to warm it up. So just rotate. Look behind you. Just turn around a little bit right there. You got it. Just a couple more times, rotate. Good. Awesome. And we're gonna halo all the way around so we're just gonna take our body on the axis of that core, halo all the way around, and then go the other direction. Oh, that feels good today. Right there. Come to center and I want you to cat cow. So you're just going to round up like cat, release like cow. Do that like three more times. Really exaggerate, warm it up. Right there. And one more and release. Okay, we're gonna get right into this 10-minute workout. One dumbbell. We're gonna start with a standing exercise. It's the only standing exercise. We're gonna come into a half lunge. Take one foot forward. It honestly doesn't matter which foot you take forward to begin. And we're just gonna be in that half lunge. We're gonna take the way up to the top and wrap it to your hip. Up to the top. Wrap it to your hip. You got it. Up to the top. Wrap it to your hip. That's three. We're gonna keep going. Four. Ooh, hold that balance. Five. Six, we got it, breathe. Seven. You got it. And eight, wrapping through those ribs. Okay, wrapping through that waist. Other side. Again a half lunge. It's isometric. Hold it. Take that weight up to the top and then pull it down and chop, one. You got it. Two, breathe. Three. Four. Come on, five. Bonus is you're feeling this in your legs. Six. Come on. Seven and eight. Good. We're warmed up. Now, I actually have a 12-pound weight. I might've used something lighter if I would've had it for that first exercise. But again, this is entirely up to you. We've got two, four, six, about eight more exercises to go so let's get right into it. Are you ready? I've got a timer to make sure I stay honest. Russian twist. We're gonna roll up and then wrap our rib cage. So we're gonna roll up, press out, and then wrap to each side. We're going approximately 45 seconds to a minute on each exercise. Here we go. Ready? Heels are on the ground, abs are nice and tight. Take that weight, press it up and out. And then rotate side to side for that Russian twist. All the way down. All the way up, press it. Russian twist. Now wrap your rib cage. Don't be in a hurry. Take it all the way side to side. Roll through those vertebrae. Pull your abs in nice and tight. Right there. And one last thing to remind you, breath. Inhale, exhale. Scoop out those abs, side to side. Come on, we've got it. You can do it. Right there. Side to side, we've got one more, one more, team, let's do it. Roll it up. Press it out. I love it. And done. Good. Let's take one weight. We're gonna take it side to side, right here. Side, boom, to side right there. Side to side. Now, we're trying to stay long in our spine. This is exercise two, right there. You pull it up and over. The weight is overhead. You gotta really pull those abs in tight to protect your low back. Sew your knees a little closer together to pull up in through your pelvic floor, right here. Breathe. Come on. Right there, oh baby. You got it. Keep it comin'. Let's go, four. Yes, you can. Three. This one doesn't look as hard as it is. Two. And one. That was awesome, my friends. Sprinter sit up. We're going to take one weight in one hand. Put it in your right hand to begin and bend your left leg. So one bent arm, one bent leg. We're gonna bend and extend on the way up. Press it out. Bend and extend. Press it out. You ready? Notice how I'm bending that opposite knee. It's up to you. You can add a little bend if your hamstrings are tight. Press. Bend, extend. I have my opposite hand out for balance, counterbalance. Man, I feel it in my abdominals. And if the weight is too heavy, I could have grabbed a lighter set to go with this heavy set, but I didn't, so I'm going to power through. Give me one more. And switch sides. All right, 30 seconds on each arm. Here we go. Bend both the opposite leg and the opposite arm. Extend, right there. Bend. Extend. Inhale and exhale. Roll through those vertebrae. Pull your belly to your spine. Woo. We're using all those muscles. Focus on those low abs. Really pull in. Tighten that belt, right there. You got it. Come on. Let's go. One more on this side. And very nice. Moving into leg loops. So we're gonna take that weight under our leg. So seated right here. You can keep your heels on the ground. Lift up underneath one leg, up, underneath the other leg. Now, if I had like a 5-pound weight, I might keep my heels off the ground the whole time, but because this is a 12-pound weight, it's pretty heavy. Right there. Right there. Right there. You got it. Come on, breathe. Oh. Hold tight. Ah. Come on. Feelin' it. Right there. Loop it underneath. Five, four, three, two, one. Nice job. I am panting. This gets to you. All right, both weights I'm gonna use for my overhead pulls with leg drops. Leg drops are an advanced exercise. So I'm gonna give you some other options for the leg drops. We're going to take the weights overhead. So let's focus on the upper body first. You're going to bend the elbows, slightly bend them, and then pull through your back up to eye level again. All right? So that's the upper body. The lower body. The long leg lift all the way down, all the way up is the hardest, most advanced. I want you to make sure that you're pressing slightly down in your low back and your abs are nice and tight. If that's too much, option two, bend your lever. So now this is a shorter lever with bent knees. Option number three, one leg at a time, put one leg down. Option number four, do a bridge and hold really tight right here while we do the overhead pulls. Here we go, team. Let's do it. Three, two, one. All the way over. All the way up. You got it. All the way over. All the way up. Come on. Head is down on the ground. I'm pulling that weight behind me and back up. Let's go. Woo. Right there, I've really gotta think about pressing my low back into the mat, keeping my abdominals nice and connected. Keep it coming. Breathe. Let's go, you got it. Two more right here, two more. One. Breathe. And two. And beautiful. We are cruising through those 10 minutes. We're coming this way into a plank because plank positions are also awesome for your core. We're gonna use one weight and we're gonna pass it through. So I'm going to take my weight and I'm going to place it on the outside. On your knees or your toes, you're gonna take it and pull it through. Then you're gonna take the other arm and pull it through. As you pull it through, you feel those pectoral muscles working, you're gonna connect your core the entire time. Here we go. It's just behind your wrist. Legs are long. You can either drop to your knees or even take your feet a little wider to stabilize your hips. Here we go. Pull it through. You've got it. Pull it through. Come on. Breathe. Now, when you take that hand off the floor I have to stabilize all through my core right here to hold on with just one arm. Pull it through, pull it through. You got it. Come on, baby, you got it. Don't give up. Yes, you can. Believe to achieve, right? Four. Come on. Three, opposite hand is pulling through. Two. And one. Excellent job. All right, moving on. Side planks. I love side planks. They get into all of the core muscles but we have to be smart about stabilizing through our shoulder. We're gonna come this way. And we're gonna lift up through our hips. Option, bottom knee to the mat. Okay, so that's your option. Make sure this is nice and stabilized. Hold that plank. Open it and close it. All core muscles are firing, side body muscles, back extensors, belly to the spine. Come on, you've got this. This is our big finisher. We can do this. Come on. Breathe. One more on this side. You've got it. And switch sides. Woo. 10 minutes flies by when you're having fun. All right, bottom knee to the mat is your option. Lift those hips. Feel those obliques. Here we go. Using that upper arm is gonna pull into that ribcage, bicep, tricep, core. Excellent work, my friends. Come on, lift and lower. Let's go. Hold tight. Strong. You've got it, three more. Yes, we can. Two more. Let's do it. One more for the win. We've got it. And that, my friends, is 10 quick minutes of weighted abs. Oh my goodness. That was awesome. Let's sit in butterfly, heels and soles of the feet together right here. Just open those hips. Excellent job, my friends. So 10 quick minutes. Now, I just had 12-pound weights. It was fairly challenging for me with that 12-pound weight. You could have a 10-pound weight or maybe even a 5-pound weight for those leg loops. You check it out next time you do it through. See how it feels. Just a great workout to add on to any cardio workout or a strength workout that you just wanna add abdominals at the end. Right there. And remember those low abs go around your body horizontally like a belt. Pull them in and they protect your low back. If you need more stretching, check out some of our mobility and stretching 10-minute workouts. It was fun to see you today. I hope to see you at the next workout.