Name: Playbook - Nicole McCahan - 10 min. Abs
Uploaded: 2023-02-17T01:57:20.487Z
Duration: 10 min
Description: 10 min. Abs

Quick 10 minute core workout. No weights needed.

- Run through all 15 exercises one time taking a 10 sec. rest between each exercise.
- Work at each exercise for 30 sec. 
- The very first exercise should be crunches.

Enjoy 😊

Quick 10 min. core workout.
No weights needed.

- 15 exercises
(Do all 15 exercises once).  
- 30 sec. of work at each exercise.
- 10 sec. rest between each exercise.

- 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 floor

Crunches

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank Toe Touches

- Gently lift head off the floor.
- Lower back stays in contact with the floor at all times.
- Keep the legs straight out in front while slowly moving them up and down.

Scissor Kicks

- Place your hands behind you.
- Lean your weight back into your hands and lift your legs off the floor.
- Keep one leg straight and crunch the leg into your chest.
- Your upper body and leg should meet in the middle. 

Work your left side for 15 sec. then immediately switch and work your right side for 15 sec.

Single Leg Knee Crunches

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold that position for 15 secs on one side and then switch to the other side and hold that side for 15 sec.

Side Planks (forearm)

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Work one side for 15 sec. then switch and work the other side for 15 sec.

Bird Dogs

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee
- Focus on engaging your core when you rotate.
- Work one side for 15 sec. and then immediately switch to the other side and work that side for 15 sec.

Single Leg Bicycle Crunches

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High Plank Shoulder Taps

- Lying face up with knees bent and feet flat on floor
- Curl the top half of your body off the floor.
- Engage the core as you sit all the way up.
- Return to starting position under control

Sit Ups

- From a high plank
- Bring your knee to the opposite elbow.
- Tighten the core as you twist 
- Switch from side to side for 30 secs.

High Plank Knee to Elbow Twist

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (Forearms)

- Begin by lying on the floor with legs straight up and arms straight up about your shoulders. 
- Roll your upper back off the floor while reaching up towards your feet with your hands. 
- Keep the lower back flat on the ground.

Straight Leg Crunches

- Make sure the lower back is flat on the ground at all times.
- Lying on your back bend your knees with your feet flat on the floor and place your hands by your ears.
- Bring your knee and elbows together at the same time, meeting in the middle.
- Tighten your core as you crunch together.

Tuck Crunches

- Start in a high plank position.
- Shoot the hips up and back keeping straight legs and straight arms
- Slowly move back into the high plank position.
- Repeat this motion for 30 secs.

10 min. Abs

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