7 MIN DAILY ABS WORKOUT – At Home Total Core Workout

TopShop · May 27, 2024

7 MIN DAILY ABS WORKOUT – At Home Total Core Workout

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Video Transcript

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[Music] [Music] Hello everybody welcome back today I’m leading you through a quick 7 minute ab workout this is a great ab workout that you can throw into your daily routine it’s quick it’s simple there’s no repeat so you’re not going to get bored you don’t need any equipment just make sure you can see your screen so you can follow along with me and without further do let’s get to it all right all of our exercises today are 50 seconds on with a 10c rest we’re going to start off on our backs doing some jack knives so you’re going to have your legs and arms stretched all the way out backs pressed to the floor you’re going to bring everything up and then you’re going to Crunch reaching for those toes drop everything down and reach it up if you need to modify you can bend the knees and tap the heels to the floor same thing drop it down and crunch [Music] good we’re going to stay down here on our backs legs are straight you’re going to bring left fingertips to your ears and you’re going to Crunch it up to your right knee back down to Center and then reach it up for those toes lifting the shoulder blades up and down so sticking with the same leg keep that neck nice nice and long think about pressing the low back into the floor each time you [Music] crunch good give yourself a quick 10-sec rest down here we’re going to switch to the other side so right elbow to left knee and then reaching for those toes [Music] good we’re going to flip it over into a high plank so on our hands you’re going to bring same knee to same elbow so right knee to right elbow back to Center other side take these nice and slow and add as you’re doing this one make sure your bum’s not coming up in the middle keep it nice and low and two we’re not swaying to the side keep that upper body nice and strong and still just move that leg good flip it over onto your bums we’re going to do some twists so you can do these with your heels on the floor or to increase the intensity lift them up have a nice flat back and you’re going to draw a rainbow with your hands so dropping the hands beside your hips if you’re feeling this too much in your hip flexors with your feet up drop the feet down and just really focus on those low ABS remember not to Arch the lower back keep that chest lifted and open nice job on your back we have two more exercises next up you’re going to do a single leg sit up so arms above your head you’re going to reach for that ankle or reach for the toes bend that knee nice straight flat back control lower down other leg really use that core on the way down [Music] good job sitting up we’re going to come to our elbows or on your forearms actually I lied you’re going to come onto your hands you’re going to extend to your forearms and then bring it back up so out and in this is really going to kill but it’s the last 50 seconds if you need to modify you can drop and lift drop and lift 10 more seconds that is it guys you made it through that is a quick seven minute Ab Core workout that you can do add to your daily routine if you enjoyed this one give it a thumbs up for me let me know how you made it through in the comments down below if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another video from me and I will see you guys next time 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 [Music] app

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

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

Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
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Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

Why Choose Our Top Brand Clothing?

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Ready to take your bodyweight workouts to the next level?

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Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a stronger, healthier you!

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7 MIN DAILY ABS WORKOUT – At Home Total Core Workout