Try This 5-Minute Dumbbell Abs Workout At Home | WH Hardcore - video Dailymotion

Women'sHealth

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.

Transcript

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]

Try This 5-Minute Dumbbell Abs Workout At Home | WH Hardcore

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