Hey everyone it’s your personal trainer coach Kozak and i’m claudia and we’re going to do an 10 Minute Ab Workout at Home 10 Min Abs Workout for Men for Women Ten Abdominal Exercises ab workout i am gonna do all the intermediate through Advanced modifications and Claudia is gonna give you some of the beginner modifications along the way we’re going to do to do the whole thing with ya there’re not equipment required today unless you want to grab a mat for comfort we are going to burn out our ABS I’m excited..I’m nervous I hope I’ll be.. but i should say she is honest we hope either one whichever one it is i hope you stick with this and join us okay we’re going to start on the ground in a low plank position i’m going to start from of top and she’s gonna start from her knees as soon as I can get Matt out there we go so on our forearms weight is evenly distributed in low plank position and now we’re going to do a Walk outs so we’re walking out in front and walking back you decide which one of these variations is right for you keep your core tight,back straight and hand,making sure to breathe not much of a range of motion on this one but you can definitely feel it once your elbows get out there,certainly getting filled right away now we’re not going to count any reps today so it’s just all about you working at your own pace pushing yourself and getting as many reps in as you can and a lot of time period let’s scale 10 more seconds on this one pushing through making sure to breathe in five four three..
Zero,ok we’re going to turn over onto our backs for the next one moving into either a lying leg raise or lying knee raise so we’re going to do with the tempos so we’re gonna go,one second on the way up we’re going to slow three count on the way down nice and controled trying to keep your back flat on the ground as you bring your legs or knees up one second quick on the way up three seconds nice and controlled on the way down.. now I’m not putting my feet down at the bottom as you see but if you feel like you need to g’ahead and just drop your feet a little bit or drop your feet quickly on the ground don’t bounce them but if you need to take a rest in between and place your legs or her feet down on the ground in between as totally okay,again making this one making this one,your own :3 are ya doing all right out there it’s a little hard to talk and i can’t use the same time you know okay,breath guys we don’t have much left on this one feels on those ABS working uffwii let’s go 5 ok so we’re going to pop up into a reverse plank both of us our fingers are facing forward I’m not moving from the reverse plank I’m just gonna hold it,i’m looking up hips are up..and now i’m gonna go alternating kicks with a straight leg but Claudia like she said is just going to remain in that reverse plank position find as a board just imagining I’m trying to balance a glass of wine or a glass of water whatever pick your poison yeah yeah let’s go..
Goldwater and it’s a workout video and probable with water keep your core nice and tight try your best not to sink at your hips i know it gets hard don’t hold your breath on this one keep breathing..exactly come on keep it up guys you got it breathe and move you gotta it hold tight hold tight not much left,let’s go for 10 more seconds that’s it think about what brought you here today what is it? what are you working on? al right nice we’re going to turn over now we’re not taking any breaks one in the next let’s go turn it over i’m into bear plank position and I’m gonna go bear plank +shoulder touches so my knees are bent at a 90, for Claudia is from her knees doing a high plank position alternating shoulder touches either way keep that core nice and tight so you see I have my weight evenly distributed on the balls of my feet in my hands but claudia in on her knees and both of us are keeping our core tight and our shoulders square to the round nice and square yeah good,little bend those elbows as you do this one don’t want to lock out your arms good come on keep it up guys doing great don’t slow down,get this many as you can let’s go ten more seconds on this one fight and through yes this one’s working more than your abs too ,it’s little bonus it’s like total body workout almost get a lot of core in there to do 321 alright and we’re gonna turn over again classic move next..hollow body i’m gonna show you guys two variations,i will show the harder one so i bring my chin up first and what that does is helps me keep my lower back flat on the ground head is up,arms are out and legs are out and i’m just gonna hold it here and if you feel as if this version of what i’m doing is way too easy for you go a head and bring your arms back, keep your head and your shoulder blades up and just hold right here so again keeping that chin forward and tough,allows you to keep your back flat on the ground so you don’t want your lower back coming up good hold and breathe that’s it right there is this one is brutal classic gymnastics move soo brutal..hold tight common let’s go you got it you can do it don’t give up keep pushing keep pushing almost there,let’s go ten more seconds that’s it breathe hold tight..
Nice alright next,moving into a clam sit up Claudia is gonna do Clam crunch put our feet together i’m going bring my elbows to my knees doing crunch on both sides and i’m just gonna reach right through my legs both bringing our shoulder blades off. the ground,coming forward really big difference is that leg movement when you’re doing with your legs decide again which one is right for you this is a great one for your lower abdominal area you can get a little bit of inner thigh on this one good breathe and focus guys this is it right here,put inthe work so we can get the payoff thinking about that goal think about what motivates you recognizing what its gonna take to get there and that is pure work no ifs and bones about it put in work here put in work in the kitchen you can do it let’s go breathe let’s go 5.. nice ok next we’re moving on to a high plank into the high plank position we’re going to knee up and in Claudia’s going to do from her knees..
I’m gonna come from high plank off my feet bring our knee up and twisting in so comes up and twist so when rotate your body as.. that knee twist..breathe knee up in the chest this one again hit more than just the Abs and a little bit of arms in their little bit of legs so all getting hit right now let’s go oh man it’s gonna obliterate your core I like it I like it,it hurts so good burn so good,gotto tell yourself that it’s all mental game guys i’ts all it is, when starts to catch on fire like that It’s not that some people feel fire and some don’t or feel the pain and some don’t everybody feels it just your ability to push pass you’re pushing past right now everybody come on let’s go train yourself to push past that burn good breathe so 10 more seconds almost there 54321 ok we’re flipping our backs I’m gonna do a sit up+ toe touch Claudia is gonna do reach crunch so my legs are going straight up in the air and i’m going to touch at my toes and i’m keeping my feet just on the ground reaching up towards the sky Bring my shoulder blades up off the ground either way to try your best to reach straight up so not just for really reaching straight up into the sky like like you’re trying to touch your ceiling again making sure to breathe can’t hold your breath on these you will regret it coming down in between stay focused here it is this is it right here everybody would you come here for today would you start that video for,don’t pause it pass through,prove to yourself that you can do it comeback and get a little bit better every single time let’s go come you can do it you can do it tell yourself that,whether you believe it or you don’t you’re right either way come on let’s go almost there in five four three two one last one we’re turning over ,last movement guys,we got it that’s it.we gotta Plank we’re gonna finish strong with a good old-fashioned plank I’m doing it for my knees and I’m coming up onto my feet,weight is underneath you and just think about something pleasant keep that core tight if you’re doing it from the knees notice how Claudia’s brought her hips down you don’t want to way up in the air bring those hips down back nice and straight you got it right here everybody this is it if you’ve been saving it now is the time to let it out let’s go,throw that belly bottom towards to your spine and hold it,hold and tight breathe stay focused this is it go to your happy place yep think about what your goals are,think about what it’s gonna take to achieve’em think about how great you’re going to feel once you do achieve them, and then it’s just on to the next one that’s it one go after another crushing it right here let’s go good you got it whoo let’s go 15 seconds that’s it 15 seconds and this workout is done and you’ve made it don’t give up now now is not the time to give up so close to the end right here come on stick with it stick with it for five four three two one zero uh-huh nice job everybody good job Claudia good job i’ve five you guys up there thank you so much for toughing it out with us throughout this whole workout you did like the workout make sure that you give it a thumbs up and subscribe to this YouTube channel really helps us keep this great service free that’s right and another thing that’ll help us keep this great service free is checking out our patreon page where you can find out how to help keep has fit going and you can win rewards for your donation that’s right and also don’t forget to check out hasfit.com we have plenty of other free workouts we have meal plans available for you to download as well as workout programs 30 to 90-day workout programs available for free for you and check us on social media whatever platform you’re on snapchat,Facebook,Twitter Instagram,i’m probably missing some we are everywhere that you are come connect with us we would love to come hang out with you on the interwebs that’s right thank you so much for giving us the honor to work out with you today yes I’m coach Kozak and i’m claudia and we will see you at your next workout