This 10-Minute Beginner Ab Workout focuses on building (or rebuilding) core strength.
9 core strengthening exercises that target the deep transverse abdominals, lower abs, and pelvic floor muscles. We'll use a pilates ball -- one of my favorite tools to help make the mind-muscle connection necessary for beginners looking to build foundational core strength.
If you don't have a pilates ball, you can sub a throw pillow or kids's squishy ball!
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join
► This is WORKOUT EIGHT of our Diastasis Recti Workout Challenge! Find all of our DR workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjxlK1l2-WcD5F64jNg58t0
THE WORKOUT: 10-Minute Beginner Ab Workout for Women
► EQUIPMENT: Pilates Sponge Ball (but you can also use a kids toy ball or throw pillow)
My Pilates Ball is from Amazon (affiliate link): https://amzn.to/3wcyZi5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
9 Beginner Ab Exercises
Timed Intervals (start wherever your fitness level allows, with the goal of working up to holding or performing each exercises for 45-60 seconds)
No Repeats (Perform Each Exercise x1)
*Note: Start where you are and do what you can! Maybe you start by performing the first three exercises for 20-30 seconds, rest and repeat. You can always work up to performing these exercises for 45-60 seconds.
9 Beginner Ab Exercises (Diastasis Recti Exercises)
1⃣ C-Shape Tucks
2⃣ Lying Bent Knee Toe Taps
3⃣ Lying Alternating Leg Extensions
4⃣ Side to Side Leg Lowers
5⃣ Modified Side Plank Lift and Ball Squeeze
6⃣ Bear Crawl Hold with Ball Squeeze
7⃣ Modified Plank and Ball Roll
8⃣ Superman and Ball Press
9⃣ Glute Bridge
►TIME STAMPS:
00:00 Workout Introduction
00:42 Beginner Ab Workout Begins
10:58 Beginner Ab Workout Ends
Learn more about the benefits of beginner ab workouts in this post: https://www.nourishmovelove.com/beginner-ab-workout/
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Download the FREE Diastasis Recti Challenge PDF Calendar Here: https://www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/
Day 1: 5 Postpartum Recovery Ab Exercises -- https://youtu.be/u3XXc_cTYJU
DAY 2: 5 Pilates Ab Exercises for Diastasis Recti -- https://youtu.be/aTq3nedqwFs
DAY 3: 5 Postpartum Ab Exercises with Resistance Band -- https://youtu.be/NP9WqzbsobI
DAY 4: 5 Postpartum Recovery Ab Exercises -- https://youtu.be/TdE6qpZ9u88
DAY 5: 5 Pilates Ab Exercises for Diastasis Recti -- https://youtu.be/0AJBIwWbTfI
DAY 6: 5 Postpartum Ab Exercises with Resistance Band -- https://youtu.be/4_gzLGrryF0
DAY 7: 10-Minute Abs After Baby -- https://youtu.be/u4z7sBiGFA8
DAY 8: 10-Minute Beginner Ab Workout for Women -- You are here!
DAY 9: 5 Postpartum Ab Exercises with Mini Resistance Band -- https://youtu.be/e5nT_dBhJaE
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#beginnerworkout #beginnerabs #absworkout