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Muscle-Building Workout and Diet


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a 13 Min Standing Ab Workout for Women & Men at Home – Cardio Standing Abs Workout Abdominal Exercises we’re going to get
your heart rate up and work your core without ever getting down on the floor
there’s absolutely no equipment required for today’s workout but you may want to
grab either a couple of light hand weights or water bottles for extra
resistance let’s get started Oh you all right we’re going to get started
with either a standing leg raise and crunch or a standing knee raise and
crunch you can decide which variation is right for you but we’re going to start
with those arms straight over our head we’re going to crunch and contract those
ABS and at the same time you’re either going to keep your straight leg up or
you’re going to bring that knee up and into your midsection and bring your knee
as high as you possibly can of course if you’re not bringing your
knee quite as high as me that’s okay do the best that you can and just
remember to crunch and contract those ABS on the movement down stand up nice
and big and tall in between repetitions so you’re able to actually stretch those
ABS and then contract them now throughout the course of today’s workout
we’re not going to count any reps so it’s just going to be all about you
working at your own pace and give me as many reps in as we can and they had a
lot of time period making sure to breathe one rep right into the next here
we are let’s do this one for ten more seconds you got it come on keep moving
and five four three two one zero all right we’re going to grab our light hand
weights for this next one you decide if that’s right for you you could just do
it with your arms we’re going to do a bent over T rotation on a 45 degree
angle arms are hanging down straight I’m gonna rotate and look up at that hand
and arm and then opposite side keeping our back nice and straight on this one
even as we rotate that weight back in your hips now I’m using just a three
pound pair of dumbbells claudia has just a couple of water bottles but like we
said we encourage you to make this workout your own and use a weight that’s
appropriate for your fitness level make sure to breathe get that core tight
weight is back in your hips you don’t want to be coming forward onto your toes
on this one remembering to keep our core nice and tight keep that belly button
drawn in towards our spine one rep into the net
and as we get into this workout and it starts to get a little bit tougher I
want you to focus on what brought you here today to begin with what’s your
goal what motivates you what’s your why just keep that at the front of your mind
rep by Rep when it starts to hurt just remembering why you’re here will help
you make it through to the end you got it come on keep pushing the guys 1 wrap
into the next nice and controlled it’s at this one for just 10 more seconds
keep it going you got it you got it breathe four five four three two one and
zero set those hand weights down keeping the pace up we’re going into an opposite
elbow to knee so my feet are a little wider than shoulder-width apart I’m
going to bring that opposite elbow up to my knee for this one of course if you
can’t bring your knee to your elbow just bring your knee again as high as you can
as well as high as your fitness level will allow you to go at your own pace
but just keep moving and you keep coming back repeating this workout and you’ll
be able to get that knee up just a little bit higher it actually works as a
bit of an active stretch at the same time so definitely getting multiple
muscles today not just your abs and at the same time working on some added
mobility call that a little extra credit that’s right where you are now is not
where you’re going to be two or three weeks from now as long as you keep
coming back and being consistent that’s what it’s all about just that
consistency day after day putting in that effort getting to enjoy the results
afterwards breathe come on keep it moving guys how many can you get keep
twisting in the opposite elbow to me contracting those abs every rep actually
squeeze those at you got it let’s hit this one for just 10 more seconds how
many can you get in these next 10 seconds almost there come on keep it up
keep it up and five four three two-one-zero we’re going to get the hand
weights if you’re using them we’re going to move into a chopper so we’re going to
bring those dumbbells up overhead feet are shoulder width apart little bend
back in the waist we’re going to bring those dumbbells down into our midsection
contract and reach them back up so we’re actually chopping down bringing those
dumbbells up overhead through that stretch and the abdominals in and
contract so every time you’re stretching them bring those dumbbells our hands
overhead and then as you bring them into your midsection I want you to contract
or crunch very similar to a a crunching movement but again without having to get
down on the ground focus on your breathing and every rep I want you to
squeeze those ABS don’t just go through the movement but instead really focus
every time I’m getting a good squeeze right there you got it come on keep it
moving guys one wrap into the next come on you got
it you got it if this one for just 10 more seconds how many can you get in
this last ten seconds you got it come on almost there four five four three two
one zero alright we’re going to work on a
different plane now we’re going to go side to side standing twist feet
shoulder-width apart weights out in front of you we’re going
to twist side to side on this one it’s so important that you’re actually
engaging that core not just swinging your arms back and forth right but
instead we want that your hips and your abs to come along for the ride and
actually turn try to keep those weights or your hands but centered in the middle
of your chest your sternum there it is come on keep that weight in your hips
through those obliques working on this one you got it you’re doing great one
rep into the neck every reps get you just that much closer to your goal you
got it come on right through it fight too much
you squeeze those ABS I can feel it we feel it too you’re not alone number
thousands maybe millions doing the same workout feeling that same burn we’re all
fighting together come on how to fit tribe let’s go come on keep it twisting
you got it and if you’re not feeling challenged on
this one enough off the wait use a heavier weight if it’s too hard just no
way to dog encourage you to make this workout your own either way let’s grind
this one out many reps as you can get 4 5 4 3 2 1 0 all right only one hand
weight if you’re using them for the next one we’re going to move into a diagonal
chop if you’re not just follow the same arm movement if you can show that the
part little bend in your knees its reach to your right left arm is on top now as
I turn I’m going to pivot my right foot and twist diagonally and then back so
now my right hand is on top left hand is on top so that arm the arm is on top is
going to alternate as you chop diagonally and up every time you get a
nice full twist in and all this one takes a couple repetitions to kind of
get the hang of it you notice we’re pivoting on that one foot as we rotate
nice full range of motion coming all the way up with your arms core stays engaged
you got it and you don’t have to do a full squat as you come down just put a
bend in your knees and in your hips if you want extra credit feel free to go
ahead and come off we count and do a squat but it’s not required
let’s hit this side 4 5 4 3 2 1 opposite side same loop assigned to the left side
right arm is on top as we go down and then left arm sure to breathe they
focused on this one guys you got it one rep into the neck pushing yourself
because nobody else can do it for you guys let’s hit it right here come on
working together again go at your own pace feel like you have to keep up with
us no one by no means keep coming back in a little bit better every time look
in the mirror that is your one and only competition not competing with us come
on you got it guys hit this side four five
four three two one zero hanging on to that one dumbbell if you
using it we’re going to do it around the world so feet shoulders apart Press that
dumbbell straight up and overhead we’re going to do a side Bend to your right
side only bend over at the side as far as you can when you can’t bend over
anymore go ahead and twist your body reach down and it’s around the world so
then we’re going to come back and the opposite so we set as far as you can
bending and then twist down and return back up again this one is going to take
probably a couple reps where you really get the hang of it we should be feeling
that big stretch in your obliques as you perform that side Bend and then you’re
calm and back up it’s a great one for those obliques and if you can’t quite
reach as far as we are again no big deal if you’re only getting down to your knee
and then you come back up the move will still work great and we encourage you to
customize this to your own needs but this is not a one-size-fits-all solution
that is for sure come on all right there with you guys
rap my rap keep it going keep breathing do not hold your breath keep that core
engaged throughout let’s hit this one for just ten more seconds we’re getting
close getting close and five four three two one zero
all right fast transitions we’re going right into a knee Chop beater shoulder
width apart staggered stance we’re going to reach up at the same time we’re going
to pull our our hands and/or weight down bring that opposite knee up and crunch
so kick that leg back every time light touch on the ball that foot and then
back up trying your best to extend all the way up and every time not just about
the contraction it’s also about that stretch one wrap into the next as you
get the hang of it a little bit faster you can pick up the
pace try again get those arms all the way up
in between reps though keep bringing then keep moving that’s the name of the
game doing great so far don’t give up now think of how good you’re going to
feel and this workout is all done you can check this off of your list let’s
switch sides in five four three two one opposite side now arms are up again
bring that knee into your chest boom can’t get that knee up all the way it’s
alright remember don’t doesn’t matter how slow
you’re moving still laughing everybody on the couch just keep it going right go
at your own pace what if you do don’t hit that pause
button just keep moving come on guys are doing great come on
fighting through that burn right through that burn think of the consequences if
you don’t work out what happens if you get this pause button and never come
back that’s not a life you want to live come on let’s go right here and five
four three two one zero no weights for the last one look weights are down I’m
gonna start in a staggered stance quad is gonna have her feet in a neutral
position hands are on route bot behind my head it’s like bending my knees we’re
both going to kick our hips back as we bend over into a good morning and as we
come up we’re going to rotate to our left and stretch those ABS then back
opposite way now to the right a little harder with the split stance activates a
few more stabilizer muscles you decide which variation is right for you maybe
start with a neutral one and move on to the split if you feel good so we’re
bending over kicking those that weight back in our hips and as we stand up or
twisting so don’t stand up and then twist but twist as you’re standing up
full range of motion bring that upper body till it’s about
parallel to the ground and then coming all the way back up and
on the neutral one when I come up to the top I’m giving my glutes a nice big
squeeze right at the top perfect just a little extra credit and double work
right you’re doing the staggered stance go ahead and switch those feet same move
just switching the legs working at a pace that’s comfortable for you you got
it one rep into the next you’re doing great you’ve made it this far
keep fighting right to the end guys don’t quit now now’s not the time to
quit so time to sprint to that finish line let’s go
don’t quit when it hurts don’t stop when it hurts stop when you’re done that’s
we’re going to do right here come on minutes and strong we don’t have much
left come on one wrap into the next what do you got here four five four three two
one and zero workout complete excellent legs don’t work out there we got a lot
of work in and it’s short period of time do their head I hope you enjoyed this
workout as much as we did you did like this workout you’ve been working out
this for a while we’d encourage you to please go check out our patreon page we
can find out more about how you can support our mission
keeping these great workouts free and if you enjoyed this routine with us today
we ask that you give this video a big thumbs up and please subscribe to our
youtube channel so that you never miss a brand-new workout from Aspen
make sure to check out hats sitcom where we have hundreds of free workouts free
meal plans and our free complete fitness programs and if you are on Facebook
Instagram Twitter or snapchat every social media platform you’re on come
find us because we want to connect with you thank you so much for giving us the
privilege of working out with you today I’m coach Kozak and I’m Claudian and we
will see you at your next workout

100 thoughts on “13 Min Standing Ab Workout for Women & Men at Home – Cardio Standing Abs Workout Abdominal Exercises

  1. ๐Ÿ™ Please help us spread the word by telling your friends and family about us!
    ๐Ÿ‘ Don't forget to hit the LIKE button and SUBSCRIBE
    ๐Ÿ—“ Start a Free Fitness Calendar: ๐Ÿ’ช Foundation (beginner) – https://goo.gl/Ay3m3t ๐Ÿ’ช Motive: (intermediate thru advanced) – https://goo.gl/qH3aSF

  2. I am 171cms 220lbs with a 46in waistline… I am gonna do this everyday! It's time to change and get fit! Thank you! ๐Ÿ˜Ž๐Ÿ‘๐Ÿป

  3. hey guys whenever I do ab workout on the floor my back and neck hurts. can this exercise give me a six pack lol

  4. I did it! i did sweat. I love it ! I will do a different one everyday. I am happy to find one that can make me sweat but at the same time it doesn't kill me.

  5. Thank you for this video. I am a 68 yr old female diagnosed with stage 4 breast cancer with mets to the bones. Your workout video was just what I needed since I can't get down on the floor – lol! But most importantly, both of you are so encouraging for folks like me who can't completely do it as well as you, by simply saying "do as much as you can, but don't stop moving"! You are very encouraging – thank you so much. I will share this video with folks on my Facebook page as well as add it to my exercise playlist on my channel!!!

  6. The around-the-world-part nearly killed me. But great workout. Thank you guys for all the hard work you put into your videos!!!!! You are awesome!!!!

  7. YA MAN, I PREFER YOUR OTHER VIDEOS WHEN YOU ARE ON YOUR OWN ON THE FLOOR REALLY MOTIVATING PEOPLE…. THIS VIDEO SUCKS! you are much better than this because i still use many of your other exercises and teach them too!

  8. my current weight is 75kg i want to reach 55kg can these excercise also help me to reduce weight?suggest me something effective

  9. Great workout for when floor is not an easy option ( e I when traveling ) definitely added to my faves

  10. I need some advise for weight loss. My currently weight is 153lb would like to loss approximately 20lb. My idea is to do bothย  that 30 day ab challenge and 30 day challenge to get in shape to get a faster result. What do you suggest?

  11. Hi Guys! I am a new subscriber, though I've been doing some of your workouts for a few months now. I like to alternate with some of my favorite trainers on YouTube, and you have become one of my favs!
    I really like this standing abs routine, because I have neck issues that a lot of the "on the ground" abs exercises aggravate. I want to strengthen my abs, but not hurt my neck, so this is the perfect solution for me!
    I have done some of your HIIT workouts, and also strength with dumb bells, and those have been great, as well.
    Thank you so much for all the hard work you put into creating these videos. I really appreciate it ๐Ÿ™‚

  12. Yep, just gained a new subscriber. This is better than paying $40-50 for a gym membership at a gym that's 30 minutes away.

    I can come home from work or wake up and do this and your cardio workouts in the comfort of my own home.

  13. Really liked this video, nice and easy to follow, not too fast and not too slow. Liked it because you don't have to go on the floor, like a lot of videos on YouTube .Keep up the good work!!

  14. I've done this workout several times now and my lower back is always sore the following day. Can you tell me what I might be doing wrong? Love following your workouts by the way!

  15. nice workout it's good that it's not on the floor! Something that I can do after surgery. I am finally allowed to workout! Thanks for sharing!

  16. I did this workout and the 15min one brilliant I usually do this kind once a week then Monday to Thursday different ones each day plus 3 miles walk twice a week thanks guys love ye xx

  17. Shared to fb & twitter…such a great workout!!! I'd love to share on IG, but haven't figured that out yet!!ย  ๐Ÿ˜€

  18. You guys are a great positive influence for our journey to become more fit and healthy…..Keep up the good work…

  19. You guys are the best, will it possible if you can give us boxing exercises I always do it in my gym but need more challenge. Knowledge from South Africa.

  20. I wish I had found out about your videos back when I started college six years ago. But it's never too late to make time for exercising! Thank you!

  21. You guys are doing great job
    Thank you very i can feel that you talking to us like you see us you show that you care of us and you showing that for our good
    Thank you

  22. I'm starting this workout today from Jamaica๐Ÿ‡ฏ๐Ÿ‡ฒ๐Ÿ‡ฏ๐Ÿ‡ฒ๐Ÿ‡ฏ๐Ÿ‡ฒ๐Ÿ‡ฏ๐Ÿ‡ฒ๐Ÿ‡ฏ๐Ÿ‡ฒ๐Ÿ‡ฏ๐Ÿ‡ฒ๐Ÿ‡ฏ๐Ÿ‡ฒI'm loving it good workout

  23. I did 3 of these short abs workouts and now Iโ€™m sweating like a pig. I get bored easily so I like that the 3 I did are different enough for me not to loose interest. My arms are super sore, especially my elbow from all the pushups and planks and heavy weights Iโ€™ve been doing from the last couple of weeks, so the standing abs workouts are perfect. Thanks for taking the time and putting workouts for various people and conditions.

  24. What a great ab workout!!! Thank you so much!!! You are really helping me keep toned as I work on getting off my baby weight.

  25. I'm 57, and my job is very sedentary. I enjoy jogging, so my heart and lungs have always been in decent shape, but there were so many things I couldn't do that I did when I was young. For example, if I sat on the floor, it would take a lot of effort to get back up (and it was embarrassing if others were watching). But thanks to you guys, I am getting back into shape. I love that you have exercises for every part of the body. BTW, I so appreciate that Claudia is always dressed modestly. (My wife appreciates that even more!) ๐Ÿ™‚

  26. Added this one to day 7 of my Motive program! Perfect and workout ๐Ÿ‘Œ Thank you ๐Ÿ’ช๐Ÿ˜๐Ÿ‘™

  27. Great workout. Short, beneficial and enjoyable. Great variety of exercises. Much obliged.
    Helpful cues and explanations, though it would have been even more if you mentioned when to
    inhale/ exhale, especially in the twisting.
    Thank you ๐Ÿ˜Š

  28. VERY COOL!!! this is the first time I think I've ever done this workout! I just finished your 20 minute arm workout and did this to round off my workout!! THANKS COACH AND CLAUDIA!!! AMAZING!!!

  29. Hubby and I have been doing your guys workout for some time now and we enjoy it very much!!! Nothings better than working out with your partner and being lead by your coaches who are both married. You guys have been helping us achieve our goal! Thank you!

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