Name: Playbook - Mariana Morais - 10 Minute Abs
Uploaded: 2022-01-31T05:57:52.156Z
Duration: 10 min
Description: 10 Minute Abs

Katrina

Dana

Mila

Christina Kohfield

Love your workouts!! Would love to have a few additional core circuits!

ashley canupp

Ileana

Victoria

Shyanne

Stefania

Kira

Core:
45 seconds active, 15 second rest
- Russian Twists
- Crunch
- Reverse Bird Dog
- T Cross Sit Up
- Plank Jacks
- Alternating Plank Step outs
- Plank Crossbody Knee To Elbow 
- Toe Reach Crunch
- Toe Taps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Reverse bird dog

- Lying with both legs and arms extended
- Lift one leg and bring the opposite hand up
- Touch your toes then lower back down and repeat with the other side

T-cross sit up

- From an elbow plank position
- Jack your feet out and in

Plank jacks

- From an elbow plank position 
- Alternately tap one foot out to the side then back in

Alternating plank steps outs

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Cross body knee to elbow plank

- Lying with both legs up to the ceiling
- Crunch up and touch your toes

Top reach crunches

- Lying on your back with your legs up and knees bent to 90 degrees
- Alternately lower one foot to tap the ground

Toe taps

Core Circuit

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Sonia

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Normal girls give me butterflies but you make my stomach burn😂

Simon Stannard

I sure hope I clicked all 5 STARS!!! Loved it girl! YAAAASSS!

MZHUNT

Tarsha

Ab Attack!

Yaya

Megan

Super helpful, great workouts, easy app to use. Highly recommend

10 Minute Abs

Community

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