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Muscle-Building Workout and Diet

hey everybody it’s your a personal
trainer coach Kozak and I’m Claudia and this 10 Minute Abs Workout for Beginners 10 Min Easy Beginner Ab Workout for Women Men this
workout doesn’t require any equipment but you may want to use a mat for
comfort I’ll be performing the true beginner exercises and if you’re up for
the challenge I’ll be providing the intermediate progressions all right
we’re going to go ahead and get started we’re going to the ground we’re gonna
get started in a high plank position I’m going to perform it from my knees where
Claudia is going to perform it up on her feet first we’re going to lower and drop
those hips and make a straight line from our shoulders down to our knees and now
we’re going to alternate touching side to side each shoulder keep your
shoulders square abs tight on this one you decide which variation is right for
you and throughout the course of today’s workout we’re not going to count any
repetitions we just encourage you to move and work at your own pace because
many reps in as you can in this allotted time period no matter which variation
you choose we want you to keep that core engaged and tight and keep that back
nice and straight and don’t forget to breathe through this movement definitely
any time you get one of these plank positions becomes very easy to forget
about breathing but it’s so important stay focused on it good keeping that
core tight you got it let’s hit this one for just
10 more seconds almost there in five four three two one zero
all right we’re going to turn over for the next one we’re both performing the
same move we’re moving into a hip up it’s a great one for your overall core
go ahead and lie on your back hands are at your side bring those feet close to
your glutes now press off of your heels squeeze your lower abs as well as your
glutes up at the top we don’t want you to do on this one is to hyperextend or
arch your back it’s all about those lower abs and your glutes on this one
now while your lower back will get some work on this one again that’s not what
we’re emphasizing just a great one for your overall core
again I know so many times we focus just on the ABS we got to have a strong lower
back at the same time it has to be even actually keep breathing and drive off
those heels on this one you got one rep right in the next being careful not to
bounce your backside off of the ground in between nice and controlled again
squeeze those glutes and your lower abs up and at the top of each movement you
got it keep it moving here we got 10 more seconds on this one
you got it keep it going focus on keeping that core tight four five four
three two one and zero okay so we’re staying here for the next one now we’re
going to do a reverse crunch so bring those knees up in air these are been a
90-degree angle now bring those knees into your chest and squeeze your abs
reverse crunch on this one just getting those hips off the ground you don’t have
to roll up too high squeeze and contract those abdominals on every repetition
nice work keep it up nice and controlled on this one you don’t want your legs
flipping and flopping back and forth but really controlling your legs using your
abdominal muscles you got a good job guys stay focused on that breathing and
as we get into this workout on those ABS start to burn it’s important that you
remember what brought you here today to begin with whatever it is what’s your
why stay focused on it whatever brought you here today got you
to start this videos going to be that same thing that gets you to finish gets
you to follow through today just keep moving keep pushing you got it
right here excellent so those ABS start to work and
that burning sensation kicks in you got to remember that’s just lactic acid you
don’t have to listen to that burn you got it keep it moving guys let’s hit
this one for just 10 more seconds we’re almost done I like to the finish on this
one you got it and five four three two one zero all
right returning back over for the next one
we’re going to get into a plank position I’m going to do a low plank from my
knees quad is going to be on her feet so we’re going to get onto those forearms
or weights evenly distributed I’m going to be on my knees both of us are
dropping our hips and we don’t have our hips way up in the air but instead our
hips are down so we create a nice straight line with our back again you
decide which variation is right for you this is just an isometric hold I’m just
going to hold and breathe again if this down on your knees is too easy for you
feel free to get up on your feet like Claudia goal on this one as you keep
those abs contracted throughout we don’t want to sink our but we don’t put our
butt up in the air what a nice and straight line on our back you got it if
you had a glass of water you could balance it on your back that’s what
we’re aiming for on this one excellent just an isometric hold and how it
doesn’t look like much but this one will catch up with you you got it again
another overall core move not just the Dominos on this one but also getting
that lower back as well again important to work you’re working train and
strengthen your entire core excellent let’s hit this one for just 10 more
seconds one what’s there hold and breathe the order that happy place four
five four three two one zero excellent ok let’s turn over we’re going
to sit down on our backsides for the next one I’m going to do a one leg knee
tuck Claudia’s going to do two legs at a time so I’m gonna have one leg up either
way we’re supporting ourselves leaning back on about a 45 degree angle I’m
going to pull one knee into my chest where Claudia is going to pull both
knees into our chest at a time you decide which variation is right for you
and notice I’m pulling both of my knees into my chest and resting my feet and
coming right back up if this is a little too easy for you then you’re more than
welcome to leave your feet up and bring them right back into your chest and you
can use the same technique with the one leg where you just
rest the one leg in between again we encourage you to make this workout your
own make it work for you and your fitness level if you’re doing the one
leg version go ahead and switch legs you’re doing two leg version just keep
on moving you’re halfway done excellent again focus on that breathing feel those
abdominal muscles contract as you bring that leg into your midsection using as
much control as you can to take your legs back out without flopping them on
the ground yeah we don’t want to bounce that leg off the ground and bring it
back it’s going to defeat the purpose we want constant time under tension on
those abdominals and that’s really where those results are going to come from all
right only five more seconds on this one and four three two one zero excellent
okay we’re going to get on all fours for the next one we’re going to move into
what’s called a bird dog so again on all fours we’re going to put up opposite arm
and leg kick-out at the same time where Claudia is going to do a knee to elbow
and then she’s going to kick out with opposite arm and leg so she’s going to
get a little extra crunch in there bringing that knee to her elbow you
decide which variation is right for you but either way we want you to try to
keep that upper body parallel to the ground back in core state Isis tight and
straight as you kick that leg and arm out again this one is in a race just
focus on form and posture focus on that nice consistent breathing one wrap into
the next again think about what brought you here today to begin with whatever it
is whether you’re trying to just get stronger lose weight just be better at
life as a whole whatever it may be stay focused on it one wrap into the next you
got it just getting a little bit stronger with every rep getting a little
bit closer to that goal keep moving guys are almost there
let’s do this one for five more seconds and four three two one zero
excellent okay we’re going to move to our sides next we’re going to hit some
obliques so I’m going to do this one from my knees glad you can be up on our
feet we’re doing the side planks or on one forearm either way we have a nice
straight line squeeze those obliques and just hold you decide which variation is
right for you today we’re going to switch halfway through
and if you start doing the easier one it’s too easy you need to pop up onto
your feet feel free to do so or the opposite you start up on your feet and
it becomes too much it’s okay to drop to your knees again make this workout your
own let’s hold this one for five four three two one switch sides now I’m going
to flip over on the opposite side try to eliminate the downtime right into it
going hard and fast today and up begin you got it again core tight want a nice
straight line from either your knees to your upper body or from your feet to
your upper body depending on which variation so it’s really hitting those
obliques on this one being I’m working make sure to contract keep them nice and
tight and just hold whatever you do you’re not holding your breath on this
one good almost there not much left on this one let’s just hold this one for
five four three two one zero all right moving to our backs we got one
last one we’re going to do a hollow body excellent gymnastics and spider move
going first move we’re going to do is lie down on our backs
go ahead and bring that chin up and into our chest so lift your head up off the
ground next going to pop your lips are your
arms back now I’m going to bring my knees bent and hold where Claudia is
going to have her legs out straight and hold you decide which variation is right
for you the more bent your knees are easier
will be the straighter out your legs are the harder it will be either way I want
you to keep that chin tucked into your chest and what that’s going to do is
take the pressure off your of your lower back
want to make sure that your lower back isn’t coming off the ground on this one
and just hold totally ok if you need to bend those knees more just hold hold
hold stay tough this is it right here guys you versus you it’s what you came
here for not much left come on right to the end we got ten
seconds that’s it you got it almost there
keep breathing go to that happy place here four five four three two one zero
nice job guys you made it whoa thanks for talking me through that one I get so
cloudy with rejoined the hollow body hold we hope you guys liked it out there
as well if you liked this workout you’ve been working out with us for a while
you’re starting to see some results we’d encourage you to please go check out our
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much for working out with us today it’s been our privilege I’m coach Kozak and
then Claude Yan and we will see you at your next workout

42 thoughts on “10 Minute Abs Workout for Beginners – 10 Min Easy Beginner Ab Workout for Women & Men

  1. As always, great workout. my day is now complete. I love hearing the notification alarm on my phoneπŸ‹οΈβ€β™‚οΈπŸ‹οΈβ€β™‚οΈ Ty coach

  2. πŸ™ Please help us spread the word by telling your friends and family about us!
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    πŸ—“ Start a Free Fitness Calendar: πŸ’ͺ Foundation (beginner) – πŸ’ͺ Motive: (intermediate thru advanced) –

  3. hey HASFIT! I have been following your videos and did every single one of them ..I am now a real machine!( I introduce also my wife into the fitness) two year ago and she follow Claudia all the way long! if you need me by your side one of those days Claudia got another baby let me know! see my profile no joke about that! 12 minutes 07 sec on a handstand hold.. hope Claudia let you see this message πŸ™‚ that training was not too hard for you as I can see.I have to follow Claudia for the first time πŸ˜‰

  4. wow glad that Claudia doing the intermediate exercises this time! Hope to see more! πŸ˜€ anyway thanks for those amazing workouts!

  5. in a 30min arm workout session, should i do a 20min biceps+10min Triceps OR 20min Triceps+10min biceps OR 15-15min of both

  6. I'm going to be starting the 30 day challenge to get in shape Monday! I really look forward to trying this out! I worked out a month to these other videos but unfortunately I saw little to no results to my dedication… I hope I will be able to say differently with these videos!! πŸ˜€

  7. Is it okay to exercise three muscle groups everyday for 10 mins? (e.g. abs, shoulders & legs) Btw, thanks a lot I have come to love exercising because of you two!!

  8. Kozac Your voice is so soothing….it helps me to stay focused πŸ‘πŸ˜….Well Tomorrow i will try theseπŸ‘πŸ‘…Thanks Claudia For doing the hard ones πŸ‘πŸ‘πŸŒΊ…I haven't seen all the videos yet…I am curious though do you have a Full body excercise…that works everything in our body in a workout session?…let me know…and Thank you so much for all these exercisesπŸ’—

  9. hye HASfit , just wondering how many times we need to do this for a week ? im beginner , and really wanna try this out ,, sorry for bad english , and peace from Malaysia 😊

  10. Whoo! Not easy for this total beginner, but am loving the challenge! My mantra henceforth: It's just lactic acid! Thanks so much, Coach and Claudia ❀

  11. Coach, you and Claudia are great. Your workout is the only one that I never get bored or frustrated and I can complete it. Thanks

  12. I'm a huge fan of your workouts! They Have become a big part of my life. I thank you so much for doing These! I also wanted to add that I love the calorie counter. It makes me feel even more accomplished.

  13. When I started I was doing mostly the easy version and now after a little while I'm getting close to doing the harder version(that plank is tuff lol). I love how you structure that because it gives me something to work for. I am looking forward to the time when I can move up to your 15 min workout. Thanks guys these videos are Awsome.

  14. Although this is an old video, I’ve honestly been doing this and some of your other videos now since January and it’s honestly changing my life and giving so much more confidence in my everyday life ❀️

  15. Massive thanks to you guys, I lost 2 kgs in one month by doing your resistance bands workout. Please make more resistance bands vids please.

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