Name: Playbook - Pauline Perina - Daily Abs - Under 10 minutes!
Uploaded: 2023-10-13T15:02:21.244Z
Duration: 7 min
Description: Daily Abs - Under 10 minutes!

- Get ready for an intense daily ab workout! 
- This challenging routine consists of 16 exercises, with each exercise lasting 30 seconds. Brace yourself, because there are no breaks between exercises. 
- Push your limits and aim to complete one round of this ab circuit!

16 exercises 
30 sec each exercise 
No break between exercises
1 round

- 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

Place your hands in front of you between your legs

Crunch Variation

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Oblique crunches - left side

- Extend the leg that’s on top and bring back your knee to touch your elbow with your opposite side (ex: right leg on top, bring right knee and touch it with your left elbow) 
- Keep your core engaged

Oblique crunches Variation

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique Crunches - Right side

- Extend the top leg and bring it back to perform a knee to elbow touch 
- Keep your core engaged

Oblique crunches Variation - Right Side

Leg up crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- GO SLOW (hold the movement for 2 sec)
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- extend arms behind your head and perform a regular bicycle 
- core tight

Extended bicycle crunch

- Lie face on a mat with your hands on the side or under your butt. 
- Raise your legs about a foot off the ground, then lift your shoulders to come into a crunch, final position you should be on your elbow. 
- Keep your shoulders up as you alternate “scissoring” one leg over the other. 
- Continue for 30 seconds.

Leg scissors

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

Russian twists

- Do the plank position on your elbow 
- Bring one knee forward up to your elbow
- Return to starting position and repeat on the opposite side

Elbow plank knee to elbow

- Start by lying on your side with your forearm on the ground and your elbow directly beneath your shoulder. 
- Lift your hips off the ground, creating a straight line from your head to your feet. 
- Engage your core muscles and hold this position for the desired duration. 
- Repeat on the other side for a balanced workout.

Side Plank (Left)

- Keep your hand 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
- Extend arm to the ceiling and hold the plank position for 15 seconds

Side Plank (Right)

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Daily Abs - Under 10 minutes!

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