15 Minute At-Home Abs Workout with Charlee Atkins | Good Moves | Well+Good

hey well and good I'm Charlie Atkins and this is a quick body weight app series that you can do anytime anywhere let's go ahead and get started so what we're gonna do today are two sets of exercises that we're gonna do two times through and each exercise is

gonna be 40 seconds long so there's gonna be a set one four exercises forty seconds each we're gonna do it two times through and then there's gonna be a set to forty seconds each for exercises two times through let's go ahead and get started with set one starting

the clock now first exercise is gonna be the classic crunch so we're gonna be doing this exercise for forty seconds hands are behind my head I'm lifting my chest up towards the ceiling and wallet crunch my lower back is pressing into the map now while you're working on

that one let's go ahead and talk about a few other form cues first of all my heels should be your tip length from my booty again hands are behind my head elbows are open and I'm lifting my chest up each time I crunch I'm breathing out and I'm

pressing my lower back into the mat targeting the ABS we got about eight more seconds left to go this one finishing nice and strong give me a few more and then recover so we're gonna do a quick ten-second recovery exercise number two is gonna be the reverse curl

so we're gonna be laying down on our backs again this time knees are gonna come up to a 90 or your bend head is resting on the mat all we're doing for a reverse curl go ahead and get started is you're drawing the knees into the chest so

that the lower back comes off the map you always want to exhale on the hardest part of the exercise so in this case you're exhaling when the knees come in so this is a little bit more focused on the lower abs but by the end of these four

exercises that we're doing two times through we burn it we got about 20 seconds left to go halfway through this one again make sure that the head rests on the ground palms are down by the hips and you're just pulling the knees into the chest and getting the

lower back to lift up off the ground can you last three to recover okay exercise number three again will be laying down on the mat we're gonna be doing leg lowers forty seconds of this guy so I'm laying on my back hands are down by my hips feet

are extended straight up into the air and let's go ahead and get started now all you're gonna do heels are reaching up towards the ceiling one foot is gonna drop this foot is coming six inches off the ground and then I'm gonna slowly bring it right back up

and just alternate legs make sure that the head is resting on the ground press the shoulder blades into the mat and you want to always make sure that the lower back is pressing into the mat as you lower one leg down exhaling on the hardest part which is

when you're bringing the leg up this again targeting the lower abs so we have one more exercise after this our sit-up and then we're gonna do all those exercises one more time through a few more seconds five more seconds oh my gosh and then recover okay last exercise

is set one and then we're gonna do everything over again we're doing the classic sit-up if you need a modification go ahead and do the classic crunch again otherwise we are getting started right here so coming up into a sit-up I can bring my hands up overhead I

don't want to use too much momentum but all I'm doing is I'm bringing my chest up towards my thighs and lowering right back down now it's totally normal to shift on the mat so if you need to shimmy your way down the mat in a few sit-ups to

get yourself Center again all good now if you want to use the momentum of the hands you can but if you want to challenge yourself a little bit more you can leave your hands down here by the thighs there's we got 10 seconds we're just cooking through these

guys Wow exhaling on the horse part last three seconds oh my god him to get one more okay quick ten-second recovery so now we're gonna start with the exercises from the top we have classic crunch reverse curl leg lower situps sake it's half through 40 seconds each are

a classic crunch here we go hands are behind my head and knees are bent lifting the chest up the great thing about bodyweight exercises is that you can do them anywhere anytime exhaling on the hardest part that means when you're coming up make sure that the lower back

is pressing into the mat and you're lifting the shoulder blades up off the ground chest comes up you guys just really starting to burn this is a really great choice we're about 15 seconds so when you're doing these crunches try not to jerk your neck up you really

want to lift oh we got the last five no five seconds we're gonna get four were there four three two and then recover oh my gosh recovery so we're gonna do our reverse curls all I'm gonna do is I'm gonna bring my knees up to a 90 degree

Bend and then I'm gonna put my hands down by my hips palms down on the ground and I'm curling my knees into my chest on my market set and let go exhaling on the hardest part slowly lowering the hips right back down now if it becomes challenging for

you all you have to do is slow it down don't feel that you need to go super quick we're trying to make this an effective workout which I don't know about you but it's totally effective lower abs exhaling on the curl all right oh man great idea five

seconds left to go push it through give me one more 100 and then recover okay two more exercises set one we're gonna do the leg lowers and then we're gonna do sit up here we go leg lowers leg away back feet strengthen their hands down by my hips

one leg lowers and then it comes right back up when you're lowering your foot down see if you can flex your foot meaning you want to pull your toes towards your shins leg comes right back up heel is about six inches off the ground exhaling on 'hardest on

man this is a doozy lower abs targeting those puppies here we got about 15 seconds left to go make sure that you press the shoulder blades into the mat opening up the chest one more quick ten-second recovery Oh final exercise have set one we have sit-ups on our

marks get set let's go so if you want to bring hands up overhead you can more challenging hands are gonna stay by the thighs lifting all the way up so that the chest comes towards the thighs modification if a sit-up is challenging for you two things that you

can do number one is you can hook your feet underneath a couch or a chair or if you're at the gym there's a bar of some sort or you can have your best friend also sit on your feet or you could do a classic crunching Oh this is

a lot more challenging exhale in the heart five more seconds we're gonna get three more three gimme two and then there's one yeah all right we're gonna flip it over onto the mat for exercises first one is gonna be a plank climber so I'm gonna be on my

elbows shoulders are right over my elbows I'm gonna pull my knee into my chest so I'm trying to keep my body nice and flat my hips are obviously gonna come up a little bit as I'm pulling the knee into my chest otherwise oh this is like climbing a

mountain at the gym play position of course we get about 20 seconds left to go make sure that the shoulders are right over the elbows that the back stays nice and flat whenever you're coming into that plank hips are of course gonna come up when you draw the

knee in towards the chest total body with it exhale on the knee pool we got about seven seconds I'm sliding on the mat it's okay we got oh man heel reaches flip and right back over onto the back knees are bent hands are by my side it's kind

of like a crunch this is also called a penguin crunch all you're gonna do is you're gonna hold yourself up neck is gonna stay nice and neutral and then all I'm gonna do is that I'm gonna tap both sides of my heels heel touches aka penguin crunches make

sure that you leave the neck neutral so that you can breathe if it's helpful look up towards the ceiling exhale on the hardest part which is the crunch so again we're doing four exercises two times through is to set two you have 15 seconds left to go if

you want a little bit more of a challenge you can reach for the inside of the ankle ooh just adds a little bit more of an oblique work we got three more seconds and then recover oh okay we're gonna hold the plank all we gotta do is hold

the plank we just got to stay nice and steady nice and still we got 40 seconds on our marks getting set here we go all right setting up plank position I want to make sure that my feet are together shoulders are right over my elbows body is nice

and flat I want a straight line from my head to my heels now all I'm gonna do is we're gonna haul this nice and strong it's helpful and it will be fire up your glutes fire up your quads exhale we got about 20 seconds love a good old

classic plank if you can't push your elbows into the mat should push you away from the mat firing up the core that guy should be lightened up we got about eight more seconds hold this plank stay strong last three two and then recover oh man ten-second recovery all

right final exercise have set two then we're gonna do every exercise over again it's a three point crunch we're connecting three different exercises what we're gonna do is feet are straight up in the air hands are gonna touch my ankles I'm gonna lower back down I'm gonna lower

both legs down and then I'm going to lift my hips up so I have one toe touch to leg lower three heel rates toe touch leg lower heel rings make sure that you're using your breath halfway through this guy Oh targeting the entire thing it's okay if you

mess up here's three three different crunches I messed up by the way it's okay we got eight seconds Oh feeling nice and strong oh yeah last three two and then one oh man last time we have to go through these four plant climbers heel reaches plank hold three

point crutch three seconds left to go plank high murmurs oh my gosh okay heels are right in line with the head shoulders are right over the elbows and then I'm pulling my knee into my chest this is where we climb the gym I'm sorry we climb the mountain

in the gym so again when you come into the plank position you want to make sure that the head is right in line with the heels when I'm drawing my knee up into my chest my hips are gonna raise that way I have a little bit of clearance

elbows right in line with the shoulders exhaling on the hardest part which is the knee drive three two and then recover home flipping over three exercises left heel touches aka penguin crunch coming down really using that recovery here we go lifting up again I want my neck neutral

I'm just gonna touch the outsides of my ankles reaching for the heels hitting the obliques sides of the body making sure that the gaze is up towards the ceiling that way the next day is nice and drop we have at 25 seconds I'd tell on the hardest part

15 seconds left to go challenge if you want it you're gonna reach for the insides of the ankle as a little bit more flexion we got five more seconds maybe three to never cover okay we're getting there plank hold forty seconds coming over here onto my elbows here

we go all right resting on my elbows hands are gonna come together straight line from my head to my heels nice flat body pressing my elbows into the mat firing up my glutes and my quads and breathing breath is key in these ab exercises any exercises in general

breath is great exhaling and just when you hit that before we were like I don't know if I can do it anymore just tighten everything up press the elbows into the mat breathe out we've got about ten seconds left to go you're gonna make it we're gonna make

it have a good plank hold last five four three two and then recover oh my gosh we're on to the final exercise where AB set we're gonna rock it is the three point crunch we're combining our three favorite Kunduz into one toe touch crunch leg lower heel race

on our marks get set toe touch leg lower heel raise exhale on the hardest part lower down lift up so we are targeting the entire abdominal region if you mess up it's all good all right we've got about 15 seconds left of our workout today fill a nice

and strong I have my toe touch leg lower heel raise toe touch leg lower heel raise give me one more one two last one this has got me last one recover that was it that was our apps out we're done now four more of these little workouts tune

into well and good you can do this whole exercise anytime anywhere thanks for working out with me my name is Charlie Evans

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