Up next in 10
Try this ab workout to target your lower abs and get your core burning.
Em Ricketts is back again with a killer home workout to get you moving even when you can’t get to the gym. It’s the perfect 10-minute session to blast your abs with no equipment needed.
Let us know how you got on in the comments below and tell us what you’d like to see next.
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0:00
what's up you guys emily here ready to
0:03
take you through
0:03
a bodyweight ab workout you're going to
0:06
be doing it with me
0:07
in real time so you can follow along
0:09
we're here together
0:10
and it's going to burn all you're going
0:12
to need is you a mat
0:14
and obviously me on your phone on your
0:16
screen and
0:17
that's about it so let's get into it
0:20
i'll show you the exercises i'll walk
0:21
you through them we'll do it together
0:23
it's going to be quick it's going to be
0:25
short but it's going to be spicy
0:27
so let's go so exercise one you're going
0:29
to be starting with some lying scissors
0:32
so i want you flat on the mat you can
0:35
slightly tuck your hands
0:36
under your glutes if you want to it just
0:38
helps with a little bit of stability
0:39
because this
0:40
is a slightly challenging exercise
0:42
you're going to extend those legs out in
0:43
front of you and we're doing
0:45
20 reps here okay so you're going to
0:47
bring your legs up
0:49
and you're going to squeeze them like
0:51
this okay
0:52
when you're ready three two one
0:55
let's go
0:58
[Music]
1:01
[Applause]
1:01
[Music]
1:06
rest great job okay same flat on the
1:09
back of your back
1:10
you're gonna bend up one leg and we're
1:12
doing oblique crunches here
1:14
six each side so we're going to start on
1:16
one side first and you're trying to
1:17
bring your opposite arm
1:18
up to opposite knee okay all the way
1:20
across and squeeze
1:21
and back down with control six reps
1:24
let's go
1:26
really reach up
1:40
[Music]
1:41
[Applause]
1:43
[Music]
1:46
let's go
1:54
[Music]
2:03
bring yourself up roll yourself over now
2:06
we're going into some plank reach out
2:09
okay we're doing 20 reps in total
2:12
10 each arm and we're going to get into
2:14
it so you're going to start in high
2:16
plank position here
2:18
and we're going to reach out one hand
2:20
raise it back down then the other hand
2:22
raise your back down when you try and
2:24
control your core as much as you can so
2:26
you're not swinging side to side
2:28
as you raise that arm up okay ready
2:32
let's go 10 reps each up
2:36
[Applause]
2:37
[Music]
2:48
[Applause]
2:51
halfway now keep going
3:01
five more
3:05
[Applause]
3:08
[Music]
3:08
[Applause]
3:11
great job okay spin yourself around back
3:14
in the mat
3:15
we're now getting into some bicycle
3:16
crunches for our final exercise
3:19
20 reps here again
3:23
this one always burns but it's so good
3:25
okay so
3:26
starting hands behind your head knees
3:29
bent in the tabletop position
3:30
ready opposite arms opposite left elbow
3:33
opposite arms
3:34
opposite knee pedaling those legs out
3:36
let's go
3:46
that's halfway
3:47
[Music]
3:53
[Applause]
3:54
[Music]
3:56
[Applause]
3:57
great job okay we're gonna have one
3:59
minute rest
4:00
starting now and then we're gonna go
4:02
back into it and do that again we're
4:04
doing it three times three in total
4:06
my abs are already burning how yours
4:09
will be
4:12
remember with any exercise it's always
4:14
important that you're doing it with good
4:16
form
4:16
and good control that's how you get the
4:18
most out of it that's how you're really
4:20
going to focus on the muscles you're
4:21
working
4:22
to really slow things down for me okay
4:24
really focus on the movements
4:26
and just slow things down
4:29
now is the perfect time to grab some
4:31
water
4:33
a little water please do my gas
4:37
or you can just stay on the mat like me
4:39
and get yourself ready for this next
4:41
round i
4:41
really want you to bring it this time
4:43
okay they're going to be moving quick
4:45
back to back so i'm not going to be
4:46
explaining the exercises
4:48
it's going to keep getting spicier but
4:50
you've got this okay
4:51
10 seconds slide back
4:55
on the mat ready for those line scissors
4:59
extending those legs out 20 reps here
5:01
remember
5:02
ready let's go
5:10
[Music]
5:12
[Applause]
5:13
[Music]
5:16
great job bend up that knee oblique
5:18
crunches
5:19
six on each side let's go
5:22
come on you've got this all
5:26
here together
5:27
[Music]
5:29
[Applause]
5:33
great job switch sides six wretches
5:36
come on
5:38
[Music]
5:50
going to plan to reach out this one's
5:53
gonna burn
5:54
you've got this i know you've got this
5:56
okay high point position
5:58
20x total remember let's go
6:07
[Music]
6:10
[Applause]
6:10
[Music]
6:12
[Applause]
6:14
[Music]
6:16
[Applause]
6:18
is
6:21
[Applause]
6:22
[Music]
6:24
[Applause]
6:25
[Music]
6:29
[Applause]
6:33
20 rest great job spins up around
6:36
bicycle crunches
6:38
we've got this a little breather again
6:42
okay back on the mat bending those knees
6:46
up for me
6:47
ready 20 reps let's go
7:02
more 18
7:05
19 20 and rest
7:08
one minute rest off we go for that
7:12
and then we're going back in with that
7:14
final round okay
7:16
final round i want you to give me all
7:19
you have got i want
7:20
nothing left in the tank today okay
7:22
let's really focus on working
7:24
on core hard with good controlled
7:28
movements
7:30
four exercises four chances
7:34
you've got this i know you've got this
7:36
we're all here together my abs are on
7:38
fire as well
7:40
okay so remember those lying scissors
7:42
are coming up first
7:44
i really want to focus you on keeping
7:46
those legs as straight as you can
7:48
and really just focusing on keeping your
7:50
core tight
7:51
and really really sinking into the mat
7:54
okay
7:56
right we're going in ten seconds just
7:59
bending those legs out
8:00
ready last round three you've got this
8:03
ready
8:04
okay let's go
8:05
[Music]
8:12
[Applause]
8:13
[Music]
8:16
great job bend up that leg crunches
8:19
six each side remember let's go up as
8:23
high as you can
8:24
nice and controlled come up
8:28
don't forget to breathe
8:32
[Applause]
8:34
switch sides come on let's plot this
8:41
[Applause]
8:41
[Music]
8:46
last one great job okay spin yourself
8:50
around two more exercises
8:51
game says plank reach out next
8:55
or like i said if that's too much just
8:57
stay and hold the high point position
8:58
for me
8:59
while i do that okay
9:02
20 back remember let's go pull tight
9:08
[Music]
9:12
[Applause]
9:13
[Music]
9:15
[Applause]
9:16
[Music]
9:17
[Applause]
9:20
come on
9:22
[Music]
9:23
[Applause]
9:25
[Music]
9:29
[Applause]
9:32
18 come on
9:36
[Applause]
9:38
[Music]
9:41
buy some crunches final exercise
9:45
you're gonna have to bring it okay
9:47
you've got this
9:48
final exercise and then you are done
9:51
okay knees up hands behind the head
9:56
20 reps remember let's go
10:07
[Music]
10:08
[Applause]
10:12
[Music]
10:17
excellent job guys pick yourself up
10:20
give yourself a huge huge pass on the
10:23
back
10:23
you absolutely smash that if you did
10:26
enjoy this workout
10:28
make sure you hit like and subscribe for
10:29
more fantastic workouts
10:31
and i'll see you guys in the next one
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