This is a 10-minute advanced abs workout inspired by Sweat trainer Kelsey Wells’ new Redefine Fitness: Strength & Mindfulness Program.
The circuit-based workout is suitable for intermediate and advanced fitness levels and incorporates targeted exercises that will help build strength in your abdominal muscles.
“This is a workout that I have designed exclusively for Nine Honey readers to give you a taste of what my new program is all about! All you’re going to need is the space of a workout mat,” Kelsey tells 9Honey.
The workout also includes mindfulness techniques, to help you redefine your relationship with exercise and maximise your ‘me time’.
“We will start with setting an intention for our workout before moving into the Abs circuit, and finally end with a moment of gratitude,” she adds.
You can watch the full workout above!
10-minute Advanced Abs Workout
Warm-up: Kelsey recommends taking a few minutes to warm up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session.
Intention Setting – 30 seconds
Take a moment to ground yourself in the room, in your body and set an intention to exercise from a positive place.
Remind yourself that your movement is to care for yourself and your health, and your movement is to thank your body and all that it does for you. Bring your hands to your heart centre and breath deeply to connect your mind and body.
Circuit – complete three laps
1. Bent Leg Raise & Hip Lift – 30 seconds
Step 1: Lie on your back on the yoga mat and place both hands by your sides. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
Step 2: Inhale. Exhale. Bend your knees and, using your abdominals, bring them in towards your chest. Allow your lower back to lift off the mat to allow full contraction of your abdominals.
Step 3: Inhale. Slowly lower your back to the mat and extend your legs to return to the starting position, but without lowering your feet to the floor. Repeat for the specified number of repetitions.
2. Single Leg Alternating Jackknife – 30 seconds
Step 1: Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
Step 2: While keeping your right leg extended, elevate your left leg so that it is at a 90-degree angle to your hips. At the same time, extend your right arm to bring your hand up towards your left foot— slowly lifting your head, shoulder blades and torso off the mat.
Step 3: Lower your torso, shoulder blades and head to the mat. Lower your left leg and place your right hand behind your earlobes to return to the starting position
3. Straight Leg Toe Taps – 30 seconds
Step 1: Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise your legs off the floor so that they form a 90-degree angle at your hips. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
Step 2: Inhale. Exhale. Extend your arms to bring your hands up towards your feet — slowly lifting your head, shoulder blades and torso off the mat.
Step 3: Inhale. Lower your torso, shoulder blades and head to the mat and place your hands behind your earlobes to return to the starting position. Repeat for the specified number of repetitions.
4. Straight Leg Raise – 30 seconds
Step 1: Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
Step 2: Inhale. Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips.
Step 3: Inhale. Slowly lower your legs to return to the starting position, but without lowering your feet to the floor. Repeat for the specified number of repetitions.
Finish with Gratitude Practice – 30 seconds
Take a moment of gratitude after your workout – place one hand on your heart and one hand on your stomach. Feel your breath and your heart beating.
Be proud of the effort you put in and thank your body for carrying you through that session and for all that it does for you.
Cool-down: Kelsey recommends completing a cool-down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer.
Watch the whole workout in the video above.
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