10 MIN ABS + YOGA - Slow and Controlled Core Workout (No Equipment)

Transcript

[Music] [Applause] [Music] hello everyone welcome back today i'm going to lead you through a 10 minute yoga and abs workout so today's workout is going to be a very slow and controlled core focus workout and we'll also work on a little bit of our flexibility at the same time you don't need any equipment just make sure you have something soft beneath you make sure that you can see your screen so you can follow along with me and without further ado let's get to it [Music] all right we're gonna start off on our backs nice and simple we're going to bring one leg into our chest pull that knee as close as you can to your face both feet are lifted up off the floor hold and switch so each of our exercises today are going to be 50 seconds on with a 10 second rest in between if you're feeling like you want to make this a little bit more intense increase the stretch you can stretch that leg up and switch [Music] try not to crunch this neck keep your gaze looking toward the ceiling [Music] good taking a 10 second rest next up you're going to extend your legs outward you're going to come up on one hand reach that arm as far as you can toward the opposite wall and coming down control and switch so press those hips all the way up to the sky [Music] try and engage that core do [Music] [Music] good coming back down on your back next up you're going to do a reverse crunch except we're going to take these nice and slow and when you come up from your reverse crunch you're going to try and come up on your shoulders so you're going to hold here and then slowly lower the body down extend those legs if extending is too much you're just going to tap the toes to the floor bring it up for a crunch slowly control roll through the spine and come down [Music] remember to press that lower back into the floor when you're tapping those toes or extending those legs at the bottom [Music] good we're gonna flip it over into a plank on our hands from here you're gonna bring one leg into your chest and we're gonna hold you're gonna count to three two three back to center and switch [Music] nice and slow body's in a straight line [Music] remember to breathe [Music] good coming out of this plank just for a couple seconds because we're going to go right back in it from here you're going to do some plank toe taps you're going to reach back with your opposite fingertips for toes slowly coming through back to center you can take these nice and slow [Music] think about using your lower abs to drive this motion upwards [Music] [Music] good coming on your backs next up we're going to do some wipers so your legs are going to be at a 90 degree angle arms are out to the side thinking about pressing that lower back to the floor keeping it glued dropping those knees then from here squeezing that core pressing that lower back to the floor back to center [Music] so [Music] good we're going to stay down here on our backs next up you're going to do a full extension so you're going to extend both arms and legs back is pressed to the floor extend here hold and then bring it in almost for a crunch but we're going to give ourselves a nice big hug around our legs and extend [Music] nice we're going to flip it over into a plank on our hands next up you're going to go into a single legged dog so you're going to feel that stretch in that hamstring then you're going to bring this leg that's up in the air across to the opposite elbow so you're in a straight line here in this plank back to center we're going to switch feel that stretch doesn't have to be super high bringing the knee across [Music] [Music] [Music] good flip it back over on your back next up you're going to do an elbow to knee crunch but we're going to take these really slow so legs are at a table top backs pressed to the floor you're going to come up for a regular crunch then from here you're going to hold this position bring the elbow across to the knee back to center and lower so coming up then we're twisting center lower [Music] core should feel nice and solid lower back is glued to the floor neck is nice and long [Music] good last exercise let's flip it over we're going to be in a bear crawl position [Music] so legs are at a 90 degree back is straight you're going to extend one leg at a time so extending out coming in you're going to drop the knees bring them up extend the other leg back to center drop the knees you're just tapping them to the floor you're not resting any weight on them [Music] core is engaged you're not arching your back keeping a neutral spine this is our last exercise [Music] good extend those legs out we're gonna come down into cobra stretch out those abs let those hips feel nice and heavy [Music] good and press back into child's pose reach those fingertips toward the top of your mat [Music] go ahead and slowly walk yourself back up that is it guys great job i hope you enjoyed this quick but intense yoga and abs workout if you did give this video a thumbs up also let me know how you enjoyed this style in the comments down below if you're new here make sure that you hit that button turn on your post notifications so you don't miss another video from me and i'll see you guys very soon bye [Music] you