10 MIN BEGINNER LOWER ABS (No Equipment, No Repeats)

TopShop · May 24, 2024

10 MIN BEGINNER LOWER ABS (No Equipment, No Repeats)

By TopShop Bodyweight Workouts 10 min lower abs, 10 minute workout, at home abs workout, at home lower abs, at home lower abs workout, at-home workout, beginner abs, beginner lower abs, beginner workout, beginner workout no equipment, belly fat, burn belly fat workout, easy lower abs, lower ab workout, lower abs, lower abs beginner, lower abs workout, lower abs workout at home, madfit beginner, madfit lower abs, no equipment abs, No Equipment Workout, no repeat workout, Workout 22 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m going to lead you through a beginner Style no repeat lower ab Focus workout there’s no equipment needed just make sure you have something soft beneath you as we are going to be on the ground 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 we’re going to begin on the ground on our backs with our feet planted flat into the floor from here you’re going to tilt your pelvis towards you and press that lower back into the floor you should already feel those lower abs engage now from here we’re just going to walk our feet out as far as we can go while keeping the lower back pressed to the floor so this is just kind of a little bit of a warm up just to get us used to the pelvis placement the lower back placement so slowly walking those feet out as far as we can and then just walking them right back up so your lower back should not leave the floor the entire time this is a really great way to just practice proper core engagement ment it’s really great to just do as a warmup before you head into your full Core workout good we’re going to stay in this same position you’re going to have your heels on the floor this time and we’re going to drop one leg at a time so your pelvis your hips your lower back or in that same position everything’s pressed to the floor and we’re just alternating heels tapping the floor if you want to make this exercise harder you can stretch the legs and not tap the heel to the floor so the foot just hovers above the ground like so [Music] good bring both knees in we’re going to do the same thing except this time we’re going to drop both feet at the same time and bring them back up at the same time so backs press to the floor we drop and bring it up and again if you want to make this harder you can stretch the legs and keep the feet hovering above the floor but make sure that your back is pressed to the floor the whole time [Music] nice job come up to your elbows so we’re resting resting on our forearms here keep your chest open the whole time we are going to bring those knees in bent and we’re going to stretch them and bring them in as you’re stretching no pelvis tilting no arching of the back should be happening so your back stays completely still the only thing that’s moving are those legs we’re just stretching and bending if you want to make this harder you can drop the legs lower if you need to make this easier you kick the legs out higher think about bringing your belly button into your spine got take a little breather down here here we’re going to stay in the same position on our elbows same thing back is nice and straight nice and still and we’re going to do some bicycle legs so bringing one knee in as close as we can to our chest and then the other one is straight if you need to make this easier you can bend the straight leg and tap the heel to the floor like [Music] so take these nice and slow bring the into your [Music] chest good take a little rest here we’re going to stay on our elbows this is our last exercise on the elbows legs are going to start off here bent and we’re going to draw a rainbow with our heels dropping them out to the sides on the outsides of our mat so they’re in a y position and then bringing them back together so control think about belly button to spine keeping your back nice and straight closing those ribs stay nice and lifted in that [Music] chest good we’re going to flip it over into a high plank so on our hands and we’re going to reach for opposite toes in this plank so we’re going to press it back reaching for opposite toe thinking over lower abs here as the top of this triangle so you’re leading this motion with those lower abs and then coming back to a straight line [Music] [Music] [Music] yeah nice just drop those knees in this position so we’re going to start off in a tabletop you’re going to choose a side choose a leg you’re going to extend it out to the back keeping a flat back bring the knee into the chest for a crunch extend it back out and then we’re going to drop it to the side and bring it back bring it in to the chest extend to the side and back if dropping it to the side is too much you feel your upper body moving too much just stick to kicking it back and bringing it into the chest as you bring it into the chest you should feel those lower abs so take it nice and slow if you need to nice job we’re going to flip it around we’re going to do the other side so we’re just switching legs I’m flipping around because I’ll kick the wall so as you drop that leg to the side make sure we’re not sitting into this side we want to keep everything nice and straight here keep the core still and just move that leg that way you’re going to use that core bring it in feel those lower abs back to a nice neutral spine no arching the back nice and [Music] strong [Music] nice job we’re going to flip it over on our back this is our last exercise something a little bit more difficult you’re going to drop the legs down tap those heels down if you need to then draw the knees into the chest reverse crunch lift those hips bring them back out drop the heels and back up drop it down reverse crunch back down and up down crunch make this harder you’re extending the legs [Music] and that is it guys great job I hope you enjoyed this quick beginner style lower abs focused workout if you did give this video a thumbs up for me if you want to see more beginner style ab workouts like this let me know in the comments if you’re new here make sure you hit that subscribe button turn on your post notifications so you don’t miss a new workout from me and I will see you guys very soon bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the app [Music]

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Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

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Activewear

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Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
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Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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10 MIN BEGINNER LOWER ABS (No Equipment, No Repeats)