Claudette Sariya, CPT, leads a quick abs workout that uses a light to medium dumbbell and involves planks, toe touches, Russian twists, pull-throughs, and more.
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00:00 (upbeat music)
00:02 This is the last and the hardest thing you'll do today.
00:06 What's up, Women's Health?
00:08 I'm your trainer Claudette,
00:09 and I'm gonna take you through
00:10 a five-minute ab scorcher today.
00:13 We're gonna have eight different exercises
00:14 for 30 seconds each, nonstop.
00:17 So let's get started in a high plank position.
00:20 We're gonna take a cross-body mountain climbers
00:22 in three, in two, and one.
00:24 Let's take that knee to the opposite elbow.
00:27 We're here for 30 seconds.
00:30 Good.
00:31 Really take that knee across the torso
00:33 and as close to the elbow as you can.
00:36 And keep your elbow, your wrist,
00:39 and your shoulders sat so tall.
00:42 From here, we're gonna take our plank jacks,
00:44 jumping our feet out and then in, out and then in.
00:49 Now, another option is to step it out and then step it in.
00:53 Let's find that in three, two, and one.
00:56 Our plank jacks here for 30 seconds, team.
00:59 Still staying strong through our upper body,
01:02 keeping our wrists and our shoulders sat
01:06 and our belly button pulled into our spine,
01:08 squeezing that core nice and tight.
01:12 From here, we're gonna stay in a high plank position
01:16 and take our first move with that dumbbell,
01:19 pulling that dumbbell across and beneath our torso.
01:24 Now, the trick with these plank pull-throughs
01:27 is to make sure that we have a wide enough space
01:29 with our feet.
01:31 Team, let's go ahead and find this together.
01:33 We've got about 25 seconds left here.
01:36 Making sure that hips stay level with the floor
01:39 and keeping our abs squeezed nice and tight.
01:42 Imagine an ice cube in your belly button.
01:46 We're gonna take that belly button away from your ice cube.
01:48 You got about five seconds left here
01:50 and we are gonna take it down to our back
01:53 for our dumbbell straight leg touches.
01:56 All right, we're flipping over,
01:59 heels up toward the ceiling.
02:02 Take that dumbbell, outer grip.
02:04 We're gonna take our shoulder blades up off the floor
02:06 and reach up toward our toes,
02:09 crunching our abs into the center of our belly button.
02:14 Now, if you're imagining a walnut in your belly button,
02:17 you're cracking that walnut open.
02:20 All right, team, from here,
02:21 we're gonna take that dumbbell up toward the ceiling
02:24 for our leg raises, bringing our heels down
02:26 in three, two, and one.
02:28 Lowering the heels down,
02:30 then back up our shoulder blades,
02:32 stay off the floor here,
02:34 exhaling as we take those dumbbells up to the ceiling
02:38 and taking our heels up to the ceiling.
02:40 Whose abs are on fire?
02:44 You've got about 10 more seconds here
02:46 before we set it up for our Russian twists.
02:50 Woo!
02:51 All right, team, let's go ahead and set it up
02:55 for these Russian twists.
02:56 Let's back it up.
02:58 We wanna make sure that we find a nice, strong line
03:00 from the crown of our head down to our tailbone
03:03 as we twist side to side with that dumbbell,
03:06 making sure that you're taking your shoulders
03:09 all the way to the side.
03:11 (upbeat music)
03:14 You've got 10 seconds left here
03:23 before we take our sit-ups with punches,
03:27 alternating left and right in three, two, and one.
03:31 You're gonna sit up,
03:32 punch that dumbbell all the way
03:34 to the front corner of the room,
03:36 finding that twist and squeezing
03:39 every time you come up.
03:41 Boom!
03:42 And pop.
03:45 Nice work, guys.
03:46 Breathe through it.
03:46 15 seconds here.
03:48 Really finding power with each pop.
03:52 From here, we're gonna take our first side plank
03:57 with the thread, the needle.
03:59 We're gonna set up,
04:00 making sure that our shoulder and our elbow are stacked.
04:03 We're gonna take it nice and long,
04:05 taking that dumbbell up to the sky,
04:07 threading it underneath,
04:09 and then popping it back up.
04:11 Slow and controlled here.
04:13 Now, if on your journey you wanna find a bent leg,
04:17 that's totally fine.
04:19 Fitness is all about where you are.
04:23 Everyone starts somewhere as a beginner.
04:27 All right, team.
04:29 We're gonna switch to the opposite side
04:30 in three, two, and one.
04:33 So making sure that we're nice and long with our body,
04:37 squeezing our hips up to the ceiling,
04:40 making sure our elbow and shoulder are stacked,
04:44 and punching that dumbbell up.
04:46 We're nearly done, team.
04:47 15 more seconds here,
04:49 then we're gonna finish this off
04:50 with a forearm plank.
04:53 Isometric holds, team.
04:55 Breathe through it.
04:56 Squeeze, squeeze, squeeze.
04:57 All right, let's get ready for our plank hold
05:01 in three, two, and one.
05:04 Forearm plank, nose over your thumbs,
05:07 elbows and shoulders stay stacked.
05:08 Think about really squeezing those glutes,
05:12 getting long through your heels,
05:15 and pulling that belly button in toward your spine.
05:18 Nose over your thumbs.
05:19 You've got this.
05:20 About 10 more seconds left.
05:22 This is the last and the hardest thing you'll do today.
05:24 Just breathe through it.
05:26 And remember, pull that belly button into your spine.
05:30 We've got this.
05:31 Five, four, three, two, all the way,
05:35 and we cover.
05:37 Amazing work, team.
05:38 You can find more WH hardcore workouts
05:41 at womenshealthmag.com.
05:43 (upbeat music)
05:46 [BLANK_AUDIO]