Name: Playbook - Ashley Ta - 10 min abs
Uploaded: 2023-01-01T12:53:39.318Z
Duration: 10 min
Description: 10 min abs

Erica

Got 10 mins? Need a ab workout? I got you! Let’s go!

Get into a high plank position. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
Engage your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin.
Maintaining this form, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
This counts as one rep. Complete three sets of 8-10 reps.

Dumbbell pull through

Using a set of dumbbells (I’m using 5’s). Extend your arms over your head, and your legs straight out. Drive your knees towards you chest while you crunch up to meet your knees. Focus on keeping your core tight. Slowly extend legs and arms to starting point. That is one rep.

Weighted crunch variation

Holding two dumbbells straight up (you don’t need anything heavy), bring your knees up to a “table top” position.
Engage your core and slowly drop one geek down to tap the floor. Then return back to the start position. Drop other heel and back. That is one rep.

Dumbbell heel taps

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

KB Russian twists

Using with a set of kettlebells or dumbbells, stand two upright so you have a guide for this exercise. Sitting with your hands out, elbows bent to brace yourself. Put your heels (knees bent) on one side of the first kettlebell. Engaging your core, lift your legs and tap your heels in the middle of the two kettlebells, and repeat to bring your heels to the outside of the last one. That is one rep, go back for rep 2. And so on. YOU CAN DO IT!

10 min abs

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