20 Minute Abs Workout At Home | No Equipment Effective Abdominal At Home Workout
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- Опубликовано: 24 окт 2021
- #absworkoutnoequipment #absworkoutathome #vanessabhealth
Hi everyone!
Welcome to today’s abs workout at home! It’s a focus on core and abdominals to really tone, strengthen and sculpt your midsection.
No equipment needed except your mat. Make sure you lift the upper back nicely off the floor without straining your neck. Use a small pillow under the head for extra support if needed.
This is a great routine to combine with other body part routines , or excellent to do every second day say first thing in the morning to really get your core muscles awakened for the day. It’s great for ab maintenance !
Each time you go into a new movement, be sure to draw the belly in so you are truly working those abdominals every time.
The 60 seconds will work you with a short break for added intensity throughout to keep you going!
Love to hear how you go with this !
Here are your list of exercises:
2.08 : 3 Step Ab Lift
3.08 : Rest
3.25 : Criss Cross
4.25 : Rest
4.40 : Single Leg Lower
5.00 : TIP : Hands behind head to support neck if needed
5.40 : Rest
5.55 : Double Legs
7.10 : Side Ab Lift ( r )
8.10 : Rest
8.25 : Side Ab Lift ( l )
9.25 : Rest
9.45 : Torso Rotations
10.45 : Rest
11.00 : Seated Ab Pulse
11.20 : TIP : Stay tall, chest lifted, abs in
12.00 : Rest
12.15 : Scissor Kicks
13.15 : Rest
13.30 : Single Leg Hover
13.50 : TIP : Pull in your lower abs
14.30 : Rest
14.50 : Plank Shoulder Taps
15.00 : Modify by moving to the knees
15.50 : Rest
16.05 : Pointer ( r )
16.20 : TIP : Squeeze in your abs as you pull the elbow to knee
17.05 : Rest
17.20 : Pointer ( l )
18.20 : Rest
18.35 : Plank Step Out
Post in the comments once you have done this routine!
Keep up the great work amazing people :-) Reach out if you need any help!
Vanessa B xx
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This has got to be my favorite ab workout ever!
So good to hear ✨️🙌🫶 Glad you like this one! Well done completely it today. Keep up the great work Teresa 👏👏👏👏👏
WOW!! My abs were on fire!!! Great workout You are awesome!!!
@@LisaSutyak-de2sw That's what we want 😉🏆💪👏👏👏👏 Keep going strong Lisa! Love how you are mixing and matching every to get your whole body working 💪
Monday morning after a big weekend - it was tough!! Oh well - good start to the week ::)
Yes exactly, great start to the week Arlene, working your abs woohoo👏👏👏👏👏Good job getting it done and staying consistent!
Another killer - I will definitely feel this tomorrow!!
Yes Arlene 😉🙌💪I hope you feel your core from this one! Great work today getting it done 🏆Keep that good technique aswell with full leg extensions where possible 🙏
Was hoping for an all abs workout - and then got this one! Good for a Monday - tough near the end with plank side taps - will definitely feel it during Melbourne Cup celebrations tomorrow!
Just added this workout to my routine. Loved it ! Not easy holding the head up but satisfying to feel the abs working. And...practice will make it easier-I hope.Thank you Vanessa.
Hi Janet 👌😀 Great job with this one! Thank you so much for your comment 🔥😀🏆You can get a small couch pillow under your head as a bit of support for chest lift moves, or keep the head down for some moves, focusing on the core pulling in strong 🙌👌 Let me know how this goes! Try doing this routine 1-2 times a week along with the other videos on here, and it will get gradually easier over time, but it's good you feel it 💪 Reach out if you need any help!
Love how your sooooo encouraging! Ty
Hi Jeannine! Great to hear from you😀 You are doing the work, I'm glad I can help you feel encouraged at least a bit. Reach out if you need any help ok!
Fab one! Thank you!
Hi Ash 😀🙌💯 Great job here! Hope you felt it working today, keep up the great work and reach out if you need any help ok 🏆
Strong abs workout. I made it until hover, I had to stay knees down. Also, pointer can be challenge for me at any day, so did the legs. Have built on shoulder taps, I was able to do it from full plank first 25 seconds before going to the knees. Final full plank went good, I was even able to add toe tapes. Thanks Vanessa ☺️❤️
You did great with this one today, well done👏💯 Your shoulders are also getting stronger to hold these full body core positions ✔✅
Love this abs focused workout with before/after routine stretches . I was able to do legs hover this time. (everything prior to hover went smoothly). Also, plank with slight leg steps to side went good, I didn’t have to drop to knees for it. For pointer focused on the legs at first, I did a few with opposite arm movement (I realized my eyes want to follow legs in pointer, once look ahead to wall, I’m able to do it). I did ~8 shoulder taps before going to knees for rest of shoulder taps. I pushed myself today, I was feeling up for challenge after 1.8 mile outdoor walk. Thanks Vanessa ☺️❤️
That's a great point focusing your eye gaze a little more forward to help with pointer 👏👏👏💯 Well done getting each movement better and better 👍
Really like this one!!
Good to see you did this one Jennifer 👌🙋♀️great work with your consistent efforts woohoo!!
Strong ab workout. But noticed improvements since a month ago. Gabe tried to get into workout at about halfway point, but transitions went fairly smoothly. Waiting on weather to reach at least 40 degrees for outdoor walk… maybe in 30 minutes. Thanks Vanessa 😊🐾❤️
So glad you are feeling improvements on this one Kelly 😀💪💯 I love hearing this progress! Hope you are doing great:)
Watching from the UK 🇬🇧 great abs workout
Hi there, great to hear from you in the UK, woohoo🙏👏👏🙋♀️ hope you are enjoying the different routines on here! Let me know if you need any help ok 😀✅
Very very good. Thanks
Great to hear Maria 🙋♀️ Really good you did this one! Keep up the consistent efforts, really proud of you 👏👏👏👌
fab!!! needed this!! sweating all over and couldn't do it all for the full minute but really feel it! ta! Will be doing it again.
Hi there 😀 Thank you for your comment! Really glad you felt this one working well. Yes, a good one to repeat, well done. That's ok, I bet when you do it a few more times you can do the full length. Love to hear updates on this 💪 Do subscribe and check out the other videos too. Let me know if you need any help at all ok 💯👌
@@Vanessabhealthtv I'm doing to the 30 day - near the end - but unfortunately got something called piriformis syndrome - butt pain really! so I'm trying to exercise my legs without overstretching and also want to carry on so this is a superb workout too. I always have trouble with that leg that has the butt pain. No matter how much pilates or cardio I do I can't seem to stretch that leg out fully and it's always the one that gets the most pain. If you have any suggestions of exercises that would be great. But thanks - I love all your workouts. Riz (in the UK)
@@user-my4po4dv6m Hi Riz 👋 In the UK 🇬🇧 woohoo! I just got off a zoom with my lovely London client 👌🙌 I appreciate you doing the videos here! Sorry to hear you have the pyriformis syndrome, not good. I would advise you see your local physiotherapist for advice on this as it sounds like you need some treatment and specific exercises for this. I can train you 1:1 online and create a personalized program around this also. Please apply here for a consult calendly.com/vanessabhealth/coachingplan30min?month=2023-11 I look forward to hearing from you 👌🫶
@@Vanessabhealthtv Thank you for your kind reply. I've been doing some exercises for it and will see how it goes!! Can't wait to get back to normal routine though!
@@user-my4po4dv6m yes for sure, hope you are ok and let me know if you need any help 😀✅️
Strong abs workout. I was with you until close to the end with hover and shoulder taps. Unfortunately, I flipped Tuesday’s workouts; I did day 3 30 day body reshape challenge and 1.35 mile outdoor walk prior to abs routine. My endurance ran low toward the last 5 minutes of abs workout. Love the timer and up next picture. Thanks Vanessa 😊❤️
Oh wow yep that is a solid workout plan you did Kelly👌🙋♀️💪great job getting through it all and yep the tiredness may have set in at the end, for sure! Good job combining your routine to work on these important parts of your fitness today, cardio and core👏👏👏💯💪
Pretty good thanka
Hi Jody 😀🙌 Thank you and reach out if you need any help ok!
Great workout! Thank you.
Hi Anna 😀 Great work completing this one! Well done and reach out if you need any help ok 💯🙌
@@Vanessabhealthtv Thank you Vanessa.:)
Love, Love, Love this one. Been doing it once a week for a good month now. Thank you Vanessa!
Hi Nina 😀 Lovely to hear from you! That's great you have been doing this each week 💪 well done on consistency here. Let me know, are you working on anything in particular right now? Reach out if you need any help ok🏆➡️
Definitely going to feel this tomorrow. I was able to 4 shoulder taps from full plank before going to knees. Just what my abs needed. Thanks Vanessa 😊❤️
I remember when shoulder taps were hard for you, not now 👏👏👏👏👏👏 awesome improvements here Kelly!
Really strong and good! Excellent. Thanks🤸♀️💃
Hi Astrid 👌🙋♀️ good to hear! Glad you like this one ✅💯
Easier than last time. Disliked doing it instead of hated doing it lol.
😂😂😂well that's a step forward Steph, let's take it😜
👌♥️♥️♥️
Glad you like this one! Keep up the great work 👏👏👏🙋♀️👌
I would rather do 20 minutes of anything lol, but I did it.
😂😂😂At least you are honest and you still did it woohoo👌🙋♀️
☺☺☺☺☺
Good job, hope you felt the abs😀