Hey, you. You’re just in time. Grab a spot anywhere in the room and let’s get to work on some easy to do AB workouts for us women. All right, ladies, let’s get started and tuck those tummies since this is a beginner class. The workouts will be a bit easier today, so don’t sweat it. Oh, well, maybe a little.
Let’s start with one of the easiest ones,
The Prone Plank.
This one is great for warming us up first, we’re going to start off as if we were going to do a push up. Yep, that’s it. Up onto your feet and hands, flat on the ground. All right, ladies, make sure our arms are fully extended and your body is in a straight line. We’re gonna hold it right there for about 60 seconds. You can do it. All right.
Now onto another one to warm us up a little and prep OK, ladies, let’s flip over onto our backs now. Knees bent and feet flat on the floor. OK, from here, we’re not going to do a regular sit up. We’re just going to lift a little bit. So, start with a big inhale and we’re going to tuck that chin into the chest. Now exhale when slowly curl your head towards your body. Keep curling with the neck and shoulders. All right. Once the shoulders are off the floor, don’t go any further. And we’re going to pause here, take a deep breath in, and slowly roll back down onto your back to the starting position.
We’re going to do this eight times, ladies, and go. OK, ladies, we’re gonna stay on our backs for the time being and work on the lower part of the ABS with the leg drop starting out flat on your back legs together and straight with your arms by your sides, keeping your back flat on the ground, you’re going to raise both legs up into the air at the same time to start take a deep breath, then tighten the have muscles and raise both legs into the air in front of you, then exhale and slowly. This is the key. Slowly lower your legs until they’re just above the floor. But four inches or so. Make sure you keep the small of your back on the ground the whole time. If your back starts to lift, don’t lower your legs quite so far. The next time, hold there for a moment and take another deep breath in and lift the legs once again. We’re gonna do this ten times. All right, ladies. Don’t forget to breathe.
Now we’re going to do some cross mountain climbers. Everyone get into the pushup position. All right. Now, from here, we’re going to keep our arms straight and our bodies in a straight line. Make sure you keep those hips high. OK. Now we’re going to take the right knee and bend it up to your opposite elbow. So in this case, your left one, then you’re gonna switch. Bring your leg back to the starting position and take the left leg, bend the knee up to the right elbow, return to the start. And that is one full round. We’re gonna do this one. Both sides 15 times. Ready? Let’s go.
All right. Next, we’re going to head into the toe reach. So, for this one, we start on our backs, so everybody flip over onto your back. All right.
Now keeping the legs together and straight. Lift them straight up into the air. You can also cross the legs while keeping the mostly straight, if that’s more comfortable. From here, you’re going to reach up and try to touch your toes. The goal with this one, ladies, is to try and use your lower abs less with momentum. All right. So, lift up and reach those toes hits. OK, began. Touch them. The goal is to reach as high as you can, then lower back down to the start. Keep the legs up the whole time. That’s one rep. We’re going to do 15 in total. And here we go.
Let’s ramp up the intensity with some bicycle crunches. Don’t worry, ladies, we don’t need a bicycle for these. All you need is to lay flat on your back legs bent at a 90-degree angle. Feet up in the air. It’s sort of like a regular ab crunch, but twisted. So, with your arms behind your head, you’re gonna take one knee and bring it to the opposite elbow. Then you’re gonna do the same on the opposite side. Don’t push your head around with your hands. One time through on both sides is one rep and we’re gonna do 15 reps in total. Don’t forget to breathe.
Let’s keep that energy up. We’re gonna go into the Russian twists, sit on the floor with your knees bent and feet lifted. You can use a medicine ball if you’d like, but if you’re just starting out, maybe we’ll just try without first. OK. So from here, you’re going to lean back at about a 45 degree angle or so. You can clasp your hands in front of you. And from the waist, you’re gonna twist from one side to the other. Twist to the right. Pause in the center and twist to the left. Then returned to the center. That’s one wrap. And we’re gonna go ahead and do 15 of these. Ready? Let’s do it.
All right, let’s take a bit of a breather with the Cobra. This will stretch out those AB muscles you’ve just worked so hard on and stretch out that rib cage. It’s also a wonderful part of yoga that helps strengthen your back muscles. You’re going to start by laying on your belly face down. Place your palms near your chest, slowly. Lift to the head and shoulders. Then the chest off the floor, bringing your shoulder blades together. You can increase the intensity, if you’d like, by lifting the thighs and hips off the ground as well. But this one is meant to be less intense on purpose at this point. Hold this for two counts and then lower yourself back down. We’re going to repeat this one eight times. And here we go.
Give yourself a pat on the back. Even if you didn’t get through all these exercises today, how do you feel? These are all bodyweight exercises, so no need to use any dumbbells or fancy gym equipment. You can do these altogether or just a few of them in the morning before you head to work or even on your lunch hour. Do you exercise every day? Let us know in the comments section below.