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this is another one of Fitness Blender
10-minute ABS
workouts we're going to be doing 10
different exercises 50 seconds each with
a 10-second break in between to move to
the next exercise let's go ah and get
started with our first exercise the
first one is going to be a pulse
Crunch and
begin nice tight squeeze the top of that
range of motion this is just basically a
typical crunch but you just don't want
to let those shoulder blades touch back
down to the ground you want to keep
those shoulder blades up nice and high
get a nice tight squeeze every single
time just keep that motion going keep
those lungs
open remember focus on trying to get to
the top of that range of motion with
every single crunch only dropping back a
couple of
inches 20 seconds left
remember keep those lungs open nice
tight
squeeze got five seconds left till we
move to Bicycle
Crunch and let that relax you got a
10-second break our next one is bicycle
crunches Four 3 2 one and start up just
alternating those knees back and forth
forth left elbow to right knee right
elbow to left knee just nice tight
squeeze getting those shoulder blades up
off the ground as high as you possibly
can you're doing actually a cycling
motion with those legs so you're not
just going straight out and back you
actually want to make a little bit of a
circular motion with that foot kick that
foot up high bring it down as you tuck
it back
in again keep those lungs open
concentrate on get getting as much range
of motion as you can a nice tight
squeeze with each crunch got just under
20 seconds
left 10 seconds
left 5 4 3 2 one and let it relax we're
moving to Mountaintop ABS next so go
ahead and sit up on this one you be
leaning back about a 45° angle 3 2 1 and
start them up just alterate back back
and forth swinging one arm back behind
you touching the mat behind you try to
keep that torso at the same angle the
entire time nice straight back rotating
those shoulders left to
right whatever you do try not to let
yourself lean back any further and try
not to come up any higher you want to
try to stay back at that around a 45 Dee
angle nice smooth controlled motion make
sure you're not swinging back and forth
really quickly got 20 seconds left
10
seconds 4 3 2 one and let it relax go
and lay back down your back again we're
going to be doing Pilates toe Taps next
so laying flat on your back press that
lower back into the mat you're going
bring those knees up to a tabletop
position then one leg at a time drop
that foot down tap that foot go ahead
and
start bring it back up alternate over
the other side then switch back just
make sure you're keeping those abs nice
and tight never let them
release don't let that knee come in past
that hip joint you want to keep it right
above that hip joint when you come back
up to that tabletop as you get more and
more tired that knee is going to try to
start creeping over top of your stomach
so just try to keep that knee out away
from you the further you keep it the
harder it's going to be got 20 seconds
left
keep those lungs
open 10 seconds
left 4 3 two one and let it relax we've
got alternating jack knife crunch
next lay those feet and hands out flat
against the ground arms over your head
two one and start them up alternating
back and forth from left to right that
left hand comes up to that right foot
that right hand comes up to that left
foot just a nice tight squeeze trying to
get that hand up past that ankle trying
to make sure you get those shoulder
blades up nice and
high just altering back and forth again
keeping those lungs
open make sure you keep those abs
contracted the entire time when those
feet and hands drop back down to the mat
make sure you don't let those abs
release again 20 seconds left
almost
done 5 4 3 two one and let it
relax we've got a reverse crunch coming
up next so those legs are come straight
up in the air hands flat down against
the mat just outside those
hips and start up pull those hips up on
off the ground try not to swing those
legs you want to just squeeze those hips
up as high as you can without getting
that momentum of those legs in
there the main focus is just to pull
that lower back up off the ground get
those hips up as high as you can again
keep those lungs open keep those abs
engaged every single time you drop those
hips back down make sure those abs stay
contracted this is a pretty small range
of motion but try to get as much out of
it as you possibly can got 20 20 seconds
left 10
seconds 5 4 3 two one and let it relax
all right our next exercise is going be
oblique crunch removing just to one
side 3 2 one and start up a foot cross
over top crunching up towards that
knee bring that elbow to that opposite
knee trying to rotate that shoulder
across as much as you can getting a nice
contraction to those abdominal muscles
as well as those
obliques again try to get those shoulder
blades up nice and high tight squeeze
every single time keep those lungs open
breathing as normally as you
can 20 seconds left
10
seconds 5 4 3 two one and let it relax
we're going to do the same thing on the
opposite side bring that leg over on the
other side 4 3 2 one and start them up
nice tight crunch again get those
shoulder blades up as high as you
possibly can pulling that elbow across
that opposite
knee rotating those shoulders getting up
as high as you can with a nice tight
crunch on those abdominal muscles and
those
obliques just keep that motion going
nice and
tight make sure you're not throwing that
shoulder up there you want just a nice
tight squeeze a slow controlled motion
is always better than a fast motion
20 seconds
left 10
[Music]
seconds 5 4 3 2 one and let it relax all
right we've got reclined punches next so
this one you're going to sit up on that
tailbone again about a 45 de angle those
arms out in front of that
chest and start them up just punching
left to right rotating those shoulders
back and forth try to keep that back
nice and flat don't let that lower back
around just punching back and forth
rotating those shoulders there's a
relatively quick motion just make sure
you keep those lungs open make sure you
don't start P coming up too high and you
don't start leaning back too
far just keep it going nice even
Pace 20 seconds left
almost done 10 seconds
left 5 4 3 two one and let it relax all
right we have one more exercise to go
this is a traditional toe touch crunch
so those legs straight up over top of
those
hips crunching up towards those toes and
start it up
main focus of this one is getting those
shoulder blades up as high as you
possibly can trying to get as much of
that upper back off the ground as
possible try to Crunch up towards those
toes keep those legs as straight as you
can if you have really tight hamstrings
it's okay to go ahead and bend those
knees but try to keep them as straight
as
possible every single time you drop
those shoulder blades back down on the
ground make sure you're not letting
those abdominal muscles release you want
to keep them nice and tight the entire
time
got just under 20 seconds
left remember to keep those lungs open
don't hold that breath we're almost done
just 10 seconds
left 5 4 3 2 1 and let it relax nicely
done this workout is complete
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