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10 MIN KILLER ABS WORKOUT (BUILT-IN TIMER, NO EQUIPMENT)
Don’t forget to breathe! 45 secs on and 15 secs rest.
1. Bicycle crunches - Lying down. Twist, left elbow to right knee. Right elbow to left knee.
2. Straight Leg Lifts - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible.
3. Flutter Kicks - Lying down. Hands by/under your butt. Legs lifted and held as low as you can and flutter your legs up and down.
4. Reverse Crunch - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs!
5. Russian Twists - Sit up position, feet off the ground, 90 degree angle. Slightly lean back, interlock your hands and twist from one side to the other.
6. Right Side Plank - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold.
7. Left Side Plank - Same thing as right side plank but on the left side.
8. Spider Plank - Straight arm plank. Alternate left knee to left elbow and right knee to right elbow.
9. Leg Tuck Ins - Seated. Hands placed placed behind you back. Fingers pointing straight. Slightly lean back extending your legs fully. Lift the legs off the ground. On your breath out, bring the knees to your chest. Extend and tuck, extend and tuck. Breathe out on the tuck.
10. Elbow Plank Hold
Music:
1. Time by ASHUTOSH-MUSIC from Pixabay
2. Cyber Synth Beat by Music by Quality_Online_Media from Pixabay
3. Comeback by TheEpicWarrior from Pixabay
4. Garage - Topher Mohr and Alex Elena (No Copyright Music)
Video Link: https://youtu.be/JQMpl4Peln8)
5. Dj Quads - Raw / Rocky theme song, Workout, Motivational, Training (No Copyright Music)
Video Link: https://youtu.be/PJXzFKNX2FU)
6. RKVC - Just Us League / Body Workout, Gym Motivation, Training (No Copyright Music
Video Link: https://youtu.be/Szk0Ba-bprk)
7. Joakim Karud - Vibe With Me (No Copyright Music)
Video Link: https://youtu.be/j7OlxXJZGRo)
8. Same Time - Spence / Gym - Workout (No Copyright Music)
Video Link: https://youtu.be/3tiWVDOId8M)
9. Dark Tranquility - Anno Domini Beats / Training, Workout, Gym (No Copyright Music)
Video Link: https://youtu.be/iT2nhJCCsZs)
10. Lox Beats - G_Herbo Type Beat - Reason (No Copyright Music)
Video Link: https://youtu.be/NS3jpfhXq7c)
---
This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/leyla-daulet/support
View all episodes
By Leyla DauletDon’t forget to breathe! 45 secs on and 15 secs rest.
1. Bicycle crunches - Lying down. Twist, left elbow to right knee. Right elbow to left knee.
2. Straight Leg Lifts - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible.
3. Flutter Kicks - Lying down. Hands by/under your butt. Legs lifted and held as low as you can and flutter your legs up and down.
4. Reverse Crunch - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs!
5. Russian Twists - Sit up position, feet off the ground, 90 degree angle. Slightly lean back, interlock your hands and twist from one side to the other.
6. Right Side Plank - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold.
7. Left Side Plank - Same thing as right side plank but on the left side.
8. Spider Plank - Straight arm plank. Alternate left knee to left elbow and right knee to right elbow.
9. Leg Tuck Ins - Seated. Hands placed placed behind you back. Fingers pointing straight. Slightly lean back extending your legs fully. Lift the legs off the ground. On your breath out, bring the knees to your chest. Extend and tuck, extend and tuck. Breathe out on the tuck.
10. Elbow Plank Hold
Music:
1. Time by ASHUTOSH-MUSIC from Pixabay
2. Cyber Synth Beat by Music by Quality_Online_Media from Pixabay
3. Comeback by TheEpicWarrior from Pixabay
4. Garage - Topher Mohr and Alex Elena (No Copyright Music)
Video Link: https://youtu.be/JQMpl4Peln8)
5. Dj Quads - Raw / Rocky theme song, Workout, Motivational, Training (No Copyright Music)
Video Link: https://youtu.be/PJXzFKNX2FU)
6. RKVC - Just Us League / Body Workout, Gym Motivation, Training (No Copyright Music
Video Link: https://youtu.be/Szk0Ba-bprk)
7. Joakim Karud - Vibe With Me (No Copyright Music)
Video Link: https://youtu.be/j7OlxXJZGRo)
8. Same Time - Spence / Gym - Workout (No Copyright Music)
Video Link: https://youtu.be/3tiWVDOId8M)
9. Dark Tranquility - Anno Domini Beats / Training, Workout, Gym (No Copyright Music)
Video Link: https://youtu.be/iT2nhJCCsZs)
10. Lox Beats - G_Herbo Type Beat - Reason (No Copyright Music)
Video Link: https://youtu.be/NS3jpfhXq7c)
---
This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/leyla-daulet/support