30 Min Ab Workout // Best Abs Exercises // Abs in 30 Days

30 Min Ab Workout // Best Abs Exercises // Abs in 30 Days


– Hi guys! This is Christine Curry. I want to welcome you to
our yoga core workout. So what we’re gonna be doing is blending some yoga moves in with a lot of core, and if that doesn’t
make sense to you, abs. So just think abs, everybody likes abs. Alright, so we’re gonna
start in Downward Dog. So you’re just gonna stretch your back. Bend your right knee, and then bend your left knee. Just a stretch. Drop it way back and
then drop the knees wide, sit into Child Pose way far back. Extend the arms and then the whole time you’re gonna keep your core engaged here. And then stretch forward to the abdominals up into Cobra. And then take it way back, pull the abdominals and stretch. Two more of those. So come forward and up. Press back. Two more, forward and up. And press back. And last one. So inhale, lift up, hold stretch, maybe lean to the right, lean to the left, and then bring it to neutral. So you move your wrists
underneath your shoulders, knees underneath the hips. You’re gonna pull the
abdominals in back as flat. Cat Cow. So inhale, stretch up. Exhale, really suck the navel
to the spine and curl it. So as we move through a lot
of these normal yoga poses I want you to think more core. Inhale, lift up. So exhale, really squeeze the navel in. One more time. Inhale, lift up. And exhale, curl and suck
your navel to your spine, and then find neutral. Extending the left leg, extend the right arm, breathe. So again, core is pulled in. And then bringing the right elbow to the left knee, crunch here and extend. 12 of these. So that’s two. Three. Four. Five. Six. Seven. Eight. Nine. 10. So two more, we’re
gonna hold the last one. So this one right here, you’re gonna suck it in, suck it in, suck it in, and release a Child Pose. Come back up. Second side. So extend the left leg, engage the glute so the bonus is your butt, extend the arm, and try not to dump into
the lower back, right? So pull the abdominals in tight. And then second side, curl in, 12. 11. 10. Breathe, so you’re gonna
exhale on the squeeze. So curl. And curl. So make it a little stronger in. Last four. Three. Two. And one. Extend. Draw it in, stretch it back. Take a breath here. And then come forward. So forearm plank. You’re gonna draw the
forearms to the ground here and then extend the legs. Now to modify all you’re
gonna do is drop the knees. You’re not gonna move
your butt back, right? You’re just gonna lift it
here and extend and hold. So breathing in in this plank. You’re gonna drop your hips to the right. Left leg can stack on top here, and drop the hips down for 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. Okay, hold on one. Lift the leg, breathe. Bring it back together. Drop the knees, stretch back. And then second side. So come forward. Again forearms down, extend the legs. If you’re gonna modify, knees go down and you twist like that, okay? So you twist the hips. Obviously not a stronger move, right? So we have 10 more. So you’re gonna lean
here and drop down, 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Lift the leg. Bring it down. Drop the knees, release the lower back. So we do a lot of this release because it’s a little
strong in the lower back. So breathe down. Come forward, give me another Cobra here. This time curl the toes under, press back into Downward Dog. Lift the right leg up, bend the knee, open the hip, just stretch. Bring it down. Lift the left leg up, bend
the knee, open the hip. Breathe back into Downward Dog. And then moving into abdominals again. You’re gonna take your right leg, you’re gonna bring it to
your right elbow or shoulder, and then stretch it back up, and you can either add the backbend here, or you can take it out
if it bothers your back. Alright? So the knee comes in. That’s one. Stretch it up. Knee comes in, two. Bend it back. Three. Back. Four. Five. And I’m gonna show you the modification. You drop the knee, six. Take it back. Seven. Take it back. Eight. Nine. 10. And then you have two more, 11. 12. Hold it up on the last one. The bonus is your arms get a huge workout. Hold it up, breathe. Drop it down, Downward Dog. Drop the knees, stretch back. Come forward onto your belly. Take the hands behind the back. So working all this back here is also like backbend, right? So hands up and crunches. You’re just gonna crunch up, one. We have 12 of them. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. Hold. Bring the arms right by
your side, shoulders back. Curl the toes under, pull your belly. So right here, look, pull
your belly off the mat, press yourself up. Push up. Push it back, stretch. Left leg up, bend the knee. And into second side. So knee to shoulder elbow for 12. Back and twist, 11. 10. Nine. So I’m keeping a bend in my knee. Eight. So the bonus there is I’m
adding the glute lift. So not only are you working your arms, not only are you working your core, but we’ve added glute, okay? So just a few more left. Bring it forward. And back, I think there’s four. If not, you’ll figure it out. Three. Two. Twist, one. Stretch it back up. Put it down slight forward, drop it down. Pull the belly in and
again into the lower back. So feet stay rooted, inhale up. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. Last one, 12. Same thing, strong. Curl the toes under, shoulders roll back and off, push up. Drop the knees, take it back, breathe. So take a nice long breath here. Curl the toes back under, push back on feet to Downward Dog. Take a breath in Downward Dog. Lift the right leg up, and you’re gonna pull
it all the way through and drop the left hip into the lunge. Low lunge here. Exhale, hands to your heart. So take a breath. So twisting. Twisting is good for detoxifying, right? It moves into the abdominal area. It’s not like things are
just gonna fly out of you, it just means that it stimulates that area to start like flushing
things out of your system. So twist, turn. Bring it back up. Stretch here. Bring the arms down. Curl the toes under, Downward Dog. Left leg up, pull it through into that low lunge, drop the knee. Inhale, stretch up. Pause. Exhale into the twist. So starting to wake up
things in your sides here. Twist it out, breathe. And then release it back down. Again curl the toes under, Downward Dog. Take a breath, inhale. Exhale. Press forward in a plank. You’re gonna drop your right forearm, drop your left forearm, breathe into a normal plank,
knees down if you need to. So we’ve already done right
left, we’ve done left side. So now let’s alternate right and left. So we’re gonna do 24, 12 on each side. So one, two, three, four, five, six, seven, eight, nine, 10, 11, 12. 12 more. 12. So let’s start with 12. 11, 10, nine, eight, seven, six, five, four, three, two, one. Take it down, walk the hands in. Alright. So coming onto your side. We’re gonna move into
a side forearm plank. Modification: knee is down. But full pose: pull it up in a plank. So just pause here, just hold it. You can extend the arm. You can have it behind your head. Breathing, holding, working the sides, top, everything. And now you’re gonna take the top leg and you’re gonna move it behind you. Top leg behind you, the
bottom leg is now free. So we’re gonna lift it up for 12 reps. Two, three, four, five, six, seven, eight, nine, 10. Bring it down, replace the top leg, hold. Lift the top leg, bend
the knee, draw it in. 12 times, alright? So two. If you want more work, you
swing it forward, three. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. Put it down, stretch up. Bring it in. Reach that top arm up and over. Stretch. Shake that shoulder elbow out and let’s do the other side. So moving into the other side. Same setup, knee how we did it before, but make sure that shoulder
and elbow are lined up so you don’t get all that
pain in that shoulder joint. So push it up, hold. We did one hold here. Breathing. And then top leg behind, bottom leg lifts, arm behind. So lift 12, 11, 10, nine, eight, seven, six, five, four, three, two, one. Replace it, lift the top leg. Easy version: knee in and out. Harder version: straight leg for 10 more. Nine. Eight. Seven. Six. So squeeze and contract here. Four. Three. Two. One. Bring it in, stretch it over. Drop the hips. Mermaid stretch over. Okay, let’s roll back down onto our backs. And then take a nice stretch. Knees in, take a breath. Exhale here. Move into a twist. So knees to the right,
stretch to the left. So part of having long lean muscles right is about stretching them. And then other side. Especially abdominals, you
don’t want them poking way out, you want to pull them nice and tight in. Good, bring it center. And then extend the legs, extend the arms. So we’re gonna do a lift. So you’re gonna sweep
up, bring the knee in, and sweep back down. You’re gonna sweep up,
bring the knee in, and down. So we’re gonna keep going for 12. And up. 11, exhale. 10. Nine. If you want to make this
harder watch the bottom leg. It lifts, off the ground and in. Off the ground and in. Give six more. Six. Five. Four. Three. Two. Last one. Bring it down, stretch your
arms up and over the head. Breathe the right knee into the chest. Extend the leg, take a stretch. And then bend the bottom leg. You’re gonna wrap the right leg around. So those of you who know Eagle Pose, you’re gonna lift and double wrap. If that doesn’t work, then just cross it. Keep the cross right, arms up. You’re gonna wrap the right arm around the left. So you’re an eagle basically. So take your breath here, breathe in, and then eagle crunches. For 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. You’re gonna hold this
one and pulse for 12. 11, 10, nine, eight, seven, six, five, four, three, two, one. Extend everything out. Second set, lift up, squeeze. One. Two, so there was no break in-between. Three, leg up or down, it’s up to you. Four. Five. Six. So six more and you can
hover that bottom leg. Six. Five. Four. Three. Two. One. Stretch. Breathe. Bend the knees. Lift the left leg, take a stretch. Bend the right leg. Wrap it, double wrap it
for Eagle if you can. Left arm up, comes under and double wrap. Okay, so whatever version
of that you can do. 12 reps. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. Last one we hold for 12, 11, 10, nine, eight, seven, six, five, four, three, two, one. Release. Stretch again. Arms up and over. This time draw the right knee in, hold, and take spinal twists. So drop it over, knees to the right, make lots of length in the right hip. Take a breath. And then move into the second side, extend the right. Twist, looking left. Good, bring it back to center. Drawing both knees in, one more time. Just hug them into the
chest, lift yourself up. Pull your abs in. And release the head to the ground. Holding on to the edges of your mat here you’re gonna take the legs up. So you’re gonna do a reverse crunch and then press it out. So reverse crunch. Press it out. We’re gonna do 12 of those. So one. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Last two. And we’re gonna add a twist. So at the top, you’re gonna press out, twist right. Press out, twist left. So doing 12 of those. This is four. Twist. Five. Six. Seven. Eight. Nine. 10. 11. 12. Bring it straight up, legs up and down. 12. 11. You can always put your hands under your hips if you need to. 10. Nine. Eight, you want to make it harder. Hands come above the head. Seven. Six, you can add a crunch. Five. Four. Three. Two. One. Head back down, breathe. So back into that reverse curl but this time we’re gonna add a bicycle. So it’s reverse, twist. Reverse, twist. For 12. One, turn. Two, turn. Three, turn. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. Reverse the crunch, hold, pull the right knee in to the left elbow. Breathe and hold. Lift up higher, four, three, two. Twist other side, lift up higher. Hold for four, three, two, one. Knees back in the chest, breathe. Feet down. Bring your heels near your rear end and lift up into Bridge Pose, stretch. Just hold that stretch. Bring it down. One more time, curl and
roll up, stretch here. Up. And down. Good, alright. Knees back in. Drop the knees to the right, hands behind the head to the right. So working in those sides here again so love handles. Lifting up for 12, 11, 10, nine, eight, seven, six, five, four, three, two, one. Lift the feet up, 12 more. 11, 10, nine, eight, seven, six, five, four, three, two, hold it up. Extend the legs and give me little pulses here on that angle, one. Two, and you really have to stabilize or you’ll fall over. Five, six, seven, eight, nine, 10, 11, 12. Bend the knees again, bring them down, take a little stretch here. And then second side. So lift up, twist
everything to the left side. First one legs stay down, crunch into that right side for 12. 11, 10, nine, eight, seven, six, five, four, three, two, one. Lift everything up, stabilize. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12. Hold the crunch, so
everything is engaged here, extend the legs, little pulses. 12, 11, 10, nine, eight, seven, six, five, four, three, two, one. Back down, release. Bring it back in. Inhale, exhale, lift up
moving into a side bend. So it’s not up and over,
it’s literally a side bend. For 12. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12. Now extend, reach for the ankles for 12. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12. Hold, lift up. Lift up higher, extend the right leg. Extend the left leg, hold. For 10. Nine, eight, seven, six, five, four, three, two, one, knees in, breathe, inhale. Exhale, lift up again. For 10. Nine, eight, seven, six, five, four, three, two, one, knees in again, breathe, inhale. Exhale, again. For 10. Nine, eight, seven, six, five, four, three, two, one, knees in, breathe. Right leg down. Left ankle on top of right knee. Press that right hip open, stretch. Hands behind the head. Side crunch again, so
more in the sides here. Crunch the right knee to the right elbow. For 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Same movement but add the bottom leg here. For one. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Bring it in. Release. Left ankle crosses over right. So it’s just a side bend. So knee meets elbow. Okay, for 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Then make it harder,
extend the bottom leg. For 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Bring it all the way down. Lift the right leg up, cross that right ankle, hold the stretch. Here. So Reclining Pigeon. Reach through, bring the knee in, keep the right hip open,
drop it back, breathe. So stretching. Move it to the left a little bit. Release that side. Cross the left ankle over the right. Push that hip away,
reach up, reach through. Release. Breathe. Release that down, take both knees in. Rock yourself all the way up. Come seated, take a twist. So wrapping the right leg around the left, or if you want more, bending
the bottom, full wrap. Turn and twist. Bring it in, switch sides. Turn and twist. Good, look forward, release. So whatever way you’re comfortable, take a deep breath in, inhale, lift up. Exhale, take it down, and thank you for joining us for our yoga core workout today.

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Comments

  1. THAT was by far the most intense ab workout I have EVER done. She kicked my ass the whole way through! This will be added every other day to my morning routine… I will conquer this workout! Hahaha. Until then I'm not moving for the rest of the day! Great video!

  2. Got to 20 minutes and I was dead. How this woman continues to talk through this workout is incredible😳. She's easy on the eye aswell

  3. I hate this video, I'm always guessing what she's going to do and she starts with no warning. At least there is a playback button -.0

  4. Best abs exercices found so far.
    I just have a problem with side planks…I can't hold It because my shoulders hurt too much.
    My shoulder is perfectly aligned with my elbow but I can't hold It. Any advice?
    For info, I can hold 4min straight plank but 1min side plank

  5. She’s smoking crack if she thinks I️ can do the reverse/bicycle crunch exercise 😂 but good workout, she’s intense!

  6. I feel like workout instructors always count like they're in some type of kid show like dora where they count the stars or is that just me.

  7. What would make this for women? I got excellent work for a recovery day doing this after warming up with the jump rope. Great stability work and my abs are lit up. CORE matter of fact.

  8. i love gymra and this workout. this workout is very effective and straightforward. I wont say easy bc it kicks my butt sometimes. And I will say it is very wrist heavy putting a lot of weight on the wrists. I find myself stopping here and there to do wrist circles

  9. I was spaghetti going through some of the workouts. Lol, I think only my soul was moving on some of the workouts instead of my body haha.

    Workout complete 05.02.2018 – 4.31am #FBMass

  10. Hello mam
    I have tried this work out many times and also did up to last minute but on next day I feel some little pain around my stomach area which remain for 2 to 3 days.
    Could you please suggest something?

  11. Definitely would call this an intermediate/advanced transition workout. All kinds of challenging! Love that Christine uses Pilates stretching the whole way through. Love it, and really struggled.

  12. What a treat! I've been having a cold for a few days. I already did arm and butt workout and this was going to be my last exercise today. I read only the title, not the description, I hit play anyway because I tried Christine's workout before and I found it to be a good challenge. Little did I know it was going to include some yoga poses which I love. This was such a good exercise and I'm so happy I closed my daily routine with this one. There were abs, back, arms and butt strengthening and stretching in one vdo. The pace and the cue were perfect. I love that there are only 12 reps for each because these movements are tough. The systematic 10-12 reps keep me focused through to the end and the stretches in between are very rewarding. Christine is an excellent trainer. I feel great afterwards. I will keep coming back for more.

  13. Exelentes ejercicios.felicitaciones .pero tengo una hernia inguinal..ah?….tratare de hacerlos .muchas gracias .gue vitalidad y ella muy guerida .

  14. great Video! i have a Question: at 15:40 i dont get my upper Body high as you can, does it come by time when ill have stronger abs?

  15. Me gustan esos ejercicios que hace la instructora es belle y hermosa. Mejor se le ve mostrando sus pies sexis y hermosos.

  16. 20 minutes into this routine, with 10 minutes to go, and my core was already thoroughly worked! The last 10 minutes were especially brutal.

  17. Just found this one! Loved it and will do it for ever if my abs will look like that! Eagle crunches! First time for me and I felt the burn! Just awesome!

  18. Great video! Can you let me know 1. When is the best time in a day to do this? 2. Should one do it with empty stomach?

  19. i felt like i’d die , but it’s worth it . after this workout i noticed my fitness has become worse after month break 💔

  20. I just started watching these yoga vids and started stretching I already feel better. Do you do online private yoga ?

  21. Lovely workout. I am in crush of Christine's workouts. It is so effective that I am feeling it right on my problem areas

  22. Excellent session. Yoga actually helps to live a fit and healthy as well as happy life. And to lose fat, and have a slim stomach, there are some aasans which are given in the link below along with their benefits. Please visit.
    https://beinghealthiest.com/5-yoga-poses-for-killer-abs/

  23. I've never been able to do many sit-ups consecutively in a row all my life. This workout is hard, but baby steps. My goal is to get through this video without any breaks!

  24. She is fit fit I wish I do like u lo am 35 now but I stop doing but I want to get back in it thank u sweet heart keep up the good work xxx

  25. A Christine Khouri (hope that's the right spelling) routine is no joke but it certainly does the job!

  26. For the beginner, this is considered to be an advance workout. Try the lighter exercise about 2weeks before you do this. If not, your body will shock and you might find it hard to follow. Listen to your body.

    I've been doing daily exercise for less than 2 months and lost 7kg, and this exercise amazing to me. Still, this exercise quite fast movement for me 😂😇

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