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

Transcript

hey guys welcome back today i'm going to lead you through a 15 minute slow abs workout so this workout has some stretching or yoga involved and also some core work we're combining the two together in this slow and controlled 15 minute routine you don't need any equipment for this there's no repeats so make sure you can see your screen so you can follow along with me and without further ado let's get to it all right guys we're first going to start off on our backs we're going to focus on our breath here for the beginning of this workout nice deep breaths as you exhale you're going to walk those feet out all the way down as you press that lower back into the floor hold and then as you inhale bring those feet back up good we're taking a 10 second rest we're going to stay here on our backs next up we're going to do some slow reverse crunches so legs start out you're going to press that lower back into the floor bring those knees up and then you're going to slowly lower yourself down control use that core and then extend those legs [Music] so really roll through the spine as you extend those feet out good again staying here on our backs next up we're going to do some slow wipers so feet come up arms are out directly beside you you're going to drop your knees down one way feel a stretch in that back hold here and then you're going to press that core into the floor and lift those knees back up to center and then we're going to drop the other way [Music] don't forget about that core as you bring those legs up that's what should be driving those knees up and back to center [Music] good we are staying here on our back next up you're going to bring each leg in pull that knee as close as you can into your face and then stretch that bottom leg reach those toes to the opposite wall and switch [Music] [Music] [Music] [Music] [Music] [Music] [Music] good next up we are holding you're going to hold at the top count to four and then you're going to extend and hold at the bottom count to four [Music] don't forget to breathe focus on your breath [Music] [Music] so [Music] good all right sitting up legs are extended we are lifting one leg and twisting you can grab that big toe if you want you're going to feel that stretch in the back of that leg but also i want you to think about that core as you raise that leg up [Music] try to have a nice flat back and reach that heel to the opposite wall [Applause] good all right next up we are coming into a reverse bridge position and you are reaching reaching those fingertips to the back wall coming back down and in between you're going to extend and hold for two then bring it up and reach back toward the other side [Music] [Music] good all right next up we're just going to keep it nice and simple just doing some straight leg crunches but i want you to flex those feet send those heels to the sky so you really feel that stretch behind the legs press that lower back into the floor and reach those fingertips up behind the knees keep those legs nice and straight don't forget to flex those feet good all right staying on our backs you're going to open arms and legs into a star position and then you're going to press that lower back and squeeze everything up toward the center out extend and up toward the center press that lower back into the floor reach those fingertips and those toes to each four corners of the room feel nice and long and then squeeze everything as you come up toward the center i just wanna love you i just wanna hold you just flip it over into plank we are going nice and slow here you're bringing one knee to opposite elbow hold for four back to center and then you're gonna push into a down dog position feel the stretch in those heels you can pedal it out count to four back to center plank hold and opposite knee two three four back to center and push [Music] back i don't know what i do without you [Music] [Music] good all right flip it back over onto your bums we are almost there next up we are sitting back almost as if you're doing a russian twist but the arms are going to be nice and long and you're sweeping coming back to the back corner of your mat and then other side [Music] myself every single day [Music] [Music] good coming back on our backs you're going to do a full sit up with straight legs so arms are up you sit up and then as you flex your feet you're going to forward fold as far as you can and then control down sit up forward fold and roll through the spine all the way down [Music] [Music] [Music] good all right next up you are going to flip into a bare crawl position [Music] so back is flat you're going to tap either knee and then you're going to come and do a cat cow so extend arch that back look up to the ceiling and then come back up into the cat position back to center tap tap arch other way back to center make sure you're engaging those abs as you come into the cat position and then back to center keep that back nice and flat nice work flip it over onto your booties next up we are just pulsing for 50 seconds you're going to hold an ab pulse so sitting back just focus on your breath keep the tension on the core [Music] [Music] [Music] okay all right last minute we're going to stretch it out we're going to move from cobra pose into child's pose so from here you're rolling through the spine coming down arching that back feel the stretch in those hip flexors and those abs you can take this as slow or as fast as you want i didn't change [Music] so slowly roll up and that is it guys great job all right guys i hope you enjoyed this slower paced core workout if you enjoyed this style and you'd like to see more make sure to give this video a thumbs up and let me know in the comments down below and 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 will see you guys very soon [Music] bye [Music] you