20-Minute Total Abs Workout - No Equipment with Warm-Up (2024)

[upbeat music]

What's up, guys?

Welcome back to Sweat with SELF.

My name is Latoya.

And my name is Julius.

And we're gonna take you guys

through a 20 minute ab workout today.

So you don't need any equipment for this workout,

but you do need your body because we will fire up

the entire core today.

Yep. Let's get into

a nice little warmup

just to get your body prepped, okay?

So first we're gonna go into a nice Downward Dog.

Okay, so first we'll get into a plank position.

We'll extend back.

Try to press through your hands

to extend through your arms

and then we'll return back to a plank position, okay?

So we'll do a few reps just like that,

just to open up the upper and lower body

and then the core here.

Good, push the hips back.

And good.

All right. Okay.

Now we're gonna get into a cat cow, okay?

So we're gonna start in a all fours position,

knees on the ground.

Okay, and we're gonna push our belly button

towards the ground while pulling our shoulder blades back,

looking up at the sky.

And then we're gonna push our back towards the sky

while looking down towards the ground.

All right, opening up in the upper and middle back here,

and we'll alternate between the two.

So it's really gonna open up your spine a bit.

We will be doing a lot of tucking,

a lot of pulling through the core,

So we wanna make sure this is nice and loose.

All right, we'll do one more each side, pushing through.

Great, okay. Okay.

Lastly, we're gonna finish with a dead bug.

Okay, so we'll be on our backs.

We'll have our knees elevated at 90 degrees.

We have our arms up top

and what we're gonna do,

we'll extend opposite arm, opposite leg, okay?

So we'll drop the left heel to the ground,

we'll extend the right arm to the ground

and then we'll return up top, okay?

Just to activate the core before we get started.

[Latoya] Yep.

Okay, we'll do a few more each side.

you should feel your core kicking in here,

and then you should be ready to go.

All right, last one, okay.

[Julius] Nice.

Okay, so now that we're nice and warmed up,

we're gonna go ahead and get started with the workout.

We're gonna do four exercises,

30 seconds each, 15 seconds rest,

then we'll give you a nice little break

before we move on to the next four, okay?

Okay, so for the first exercise,

we're gonna do a plank with a crossover, okay?

So we want to really drive our knees to our elbow,

and we're gonna get a nice little hold here, okay?

So good thing about core

is you don't have to go really fast to feel your core.

Okay, so we're gonna get a nice little stick

from knee to elbow, okay?

So we're gonna do, again, do that for 30 seconds each

and then we'll give you a 15 second break, all right?

We'll start in about 10 seconds here.

All right, and if you're following me,

I'm gonna be doing a little bit of modified version

for each of these exercises.

Yes. Okay.

In three, two, one, and tuck.

All right, so if you're following me

for the modified version, we're still tucking,

but just trying to drive that knee

as close to we can to our elbow.

It might just be twisting in the hip a little,

but try to go as deep as you can.

Yep, you should feel your entire core working,

but this is great for the obliques.

Be sure to get a nice little stick

and get as close to that elbow as you can.

Three more seconds here.

And relax. Okay.

Okay, next, we're gonna go into a overhead sit-up.

Okay, so what we'll do, we'll be in a sit-up position,

heels through the dirt, we'll drive up to the sky,

and then return back.

Okay, so you really wanna press your hands

to the sky there, okay?

And go.

And if you're following me,

we're gonna do the same thing,

but just trying to peel our shoulder blades off the ground

and crunching instead of reaching all the way up.

All right, so we're still engaging our core,

still squeezing through the belly button.

So really try to, again, like she said,

pull your belly button through the floor

and engage your core.

We've got three seconds, two, one, nice work.

Okay.

Next we're gonna do a side plank with a dip.

So we'll stack the feet, we'll drive the arm up top,

we'll dip our hip to the ground,

and we'll drive through the ceiling there.

We're gonna do 30 seconds each side here.

And go.

All right, and if you're following me,

we're still gonna do a side plank dip,

but we're gonna modify this on our knees, okay?

So you still wanna drop your hips

and then drive through the sky.

Yes, if you're not comfortable stacking your feet,

you can cross that top foot over,

and that'll give you a wider base.

It's just as effective,

just be sure to drive your hips to the sky.

Okay, we've got about five seconds,

then we'll switch to the other side.

Good, three, two, let's switch.

Okay, all right, also too, a big key here,

make sure that elbow is right underneath your shoulder.

You don't want to pinch that shoulder.

Okay, it's gonna give you a nice solid base.

Three, two, one, and dip.

Good. Good.

All right, so each time really trying

to drive that hip up towards the sky.

Yes, good.

Good, halfway here, and then you'll get a 30 second break.

Okay, big reach with the hips.

Good.

And three, two, good job.

Okay, good. All right, okay.

You should feel your core nice and activated.

Take 30 seconds, grab a drink, grab a towel if you need it,

and we'll move on to the second group of exercises, okay?

So for the first exercise of this group,

we're gonna start with a plank reach,

so we'll have our body in a plank position.

We're gonna reach as far as we can and extend that arm,

and then we'll alternate for 30 seconds.

Yep, okay, so we're gonna get back started

in about five seconds, we'll meet at the mat.

Three, two, and one.

So if you're following me in the modified position,

we're gonna do the same thing, but in plank on our palms.

Yep, big key here, keep your hips nice and flat.

You don't wanna open it up, okay?

Squeeze your glutes,

it's gonna lock your lower back in place

and really try to get some great extension in those arms.

Yep, all right, five more seconds here.

Nice. All right.

Good, okay, next we have a alternating single leg V-up.

Okay, what we'll do, we'll get really long,

we'll drive up, get that back,

get this top leg as straight as you can,

and then we'll alternate

and touch those hands in between, okay?

Okay. And go.

All right, and if you're following me,

we're gonna do the same thing,

but we're just gonna drive that leg up as high as we can,

keep our upper body on the ground, okay?

All right, we still wanna engage our core,

so we're still gonna pour our belly button in

and just try to get our hands between the legs

as deep as we can.

Good, five seconds.

Nice work.

Okay, all right. Good.

Next, we're gonna do a sit-up with a twist.

Think of this kind of like a Russian twist.

We'll sit up, get a good rotation,

and then we'll alternate for that 30 seconds.

And go.

And if you're following me,

we're gonna stay up in a V-sit position

and just do the twist.

So we're gonna take the sit-up out of it,

but still get a nice twist in our core.

Yes, if you want to advance this a bit,

okay, what I like to do

is try to reach that opposite arm to the ground,

and that's gonna ensure

that you get a good twist in the core.

Yep, and you can still do that

if you're doing the modified version as well.

All right. And relax.

Okay. Good work.

Lastly, we're gonna finish with a bicycle crunch.

Okay, standard bicycle crunch,

except we're gonna get a nice reach in the arms.

We're gonna punch toward the sky here.

Okay, nice and easy to get a nice tuck for each rep.

Okay. Ready, and go.

And if you're needing a modification,

we're gonna do a bicycle crunch

with our heels on the ground and legs straight, okay?

Okay, nice tuck, nice reach.

Wanna get that shoulder blade off the ground.

Yep, so we're still reaching our shoulder blade here,

but modifying it by keeping the heels down.

And we got about five seconds.

Big reach, three, two, and relax.

Good work. All right.

So we'll take a 60 second break here,

and then we're gonna run it back from the top

with the plank crossover, okay?

Yes, so now that you have a good idea of the flow,

we can kind of get a few more extra reps for some of them.

But again, this is all about control.

Your core is a big group of muscles

that kind of work together,

so it doesn't really matter if you go pretty fast with this,

you wanna be nice, controlled,

that way you're sure that you're working everything.

Yes, yep, all right.

So grab some water, grab a towel if you need it.

We'll meet back in about 30 seconds.

Again, we're gonna go to the plank crossovers, okay?

So if you were following me for the the modified version,

see if you can start

with a few of the advanced moves this time

and you can always fall back to the modified

when you need it, okay? Exactly.

Okay, guys, we're gonna start back in 15 seconds again.

We're gonna go back to that crossover, okay?

And let's try to get a nice stick

from the knee to the elbow, okay?

Five seconds, four, three, two, and tuck through.

All right, and now that you're a little warmed up,

and you have one good set under your belt,

see if you can reach a little bit further with each rep.

Yep, you want to advance this a bit, okay?

Move those hands forward

and shift your weight toward that elbow.

All right, we're almost done with this set, good job.

Keep moving, five more seconds.

And relax. Okay.

Good, okay, next, overhead sit-up.

On our backs, sit-up position.

Hands up top and reach toward the sky.

All right, in three, two, one, reach.

Good, still pulling your belly buttons through,

squeezing with each rep.

You want every rep to come from your core.

Yes.

Really try to dig those heels

through the ground as you come up.

Five seconds and relax.

Good. Okay.

All right, next we're gonna get back

into those side plank dips.

Yes, okay stack your feet.

If that's uncomfortable, again, cross that top leg over,

and then we'll dip our hips in three, two, and dip.

Good, again, we wanna be nice and controlled

with each movement, focusing on engaging the core.

Good, you might find

that you might be a little bit stronger

on one side over the other, and that's okay.

Feel it out and then control the reps as you need to.

All right. And relax.

Good. Good.

We'll flip it over for the other side.

Your obliques should be nice and fired up.

Yep.

Okay, five seconds.

Three, two, up top,

dip and drive through.

All right, again, this is for time,

but we wanna make each rep slow and controlled.

Nice, about halfway.

Yep.

Really drive your hips.

That's the key to this movement.

All right. Three, two, nice work.

Okay. Good.

Great job, okay, so we'll take a 30 second break here

and then we'll meet back for the plank reaches.

Exactly, good work.

All right. I don't know about you,

I'm feeling fired up. Core is on fire, exactly.

It's on fire, good.

All right, so about 15 more seconds.

We'll meet back up at the top.

Again, plank reaches on the forearms,

but on your palms if you need that modification, okay?

Yes, okay, let's get back into that plank position.

Okay, be sure to keep that back as flat as you can

and extend those arms and go.

Okay, and if being in this position

and reaching is still a little too difficult,

modify this even more by tapping your hands, okay?

Yes, so as we reach,

we're just creating a long base with that alternating arm.

[Latoya] All right, we've got five more seconds here.

Good. Okay.

Okay, next, back to those alternating V-ups.

Okay, we'll go flat and get really long up top.

Okay, and then we'll drive through our core,

touch those hands underneath and go.

All right, and even though our upper body

isn't coming up as high,

we're still driving through the core as we crunch up top.

Yes, if you have really tight hamstring,

you might find this difficult.

Just come up as far as you can.

All right, guys, keep pushing here.

We've got about five more seconds.

Nice work. Okay.

Good. All right.

Okay, now we're gonna go back

to that sit-up with the twist.

Okay again, if you wanna take it up a notch,

get a good reach, touch this arm

and get a good reach to that, with that opposite arm.

Okay. And go.

All right, and if you're doing the modified version

and wanna make it a little bit more difficult,

you can lean back a little further.

So the further back you're sitting,

the more difficult it's going to be.

Exactly, okay you wanna tap those fingertips

right around the hip area.

All right, we're almost done here.

Got about five more seconds.

And relax, good. All right.

All right, we'll finish with that bicycle crunch again.

We're gonna reach up to the sky,

try to get those shoulder blades off the ground

as you tuck that opposite knee.

Okay.

And go.

All right, so we're still gonna try to reach

that shoulder blade off the ground,

knee to the opposite elbow,

so we're still getting our obliques

even with the modified version.

Yep, if you find that this is too difficult,

and your back, and your lower back is coming off the ground,

try to elevate those feet a little bit higher.

All right, we've got five more seconds here.

And one, good job. Good, okay.

All right, 60 seconds. That was the second group

we got 60 total seconds.

Grab a drink.

Calm your body down.

We got one more set of that entire group.

Good work.

Yep, all right.

So if you've been following me for the modified version,

this will be our last set.

So let's try to kick it up a notch.

Again, feel free to start with the advanced version,

and when it gets too difficult,

you can always fall back to the modified version, okay?

Exactly, good.

So by now, your core should be fired up.

If not, again, like she said, try to kick it up a notch.

All right, so again,

that first exercise is gonna be the plank crossover.

Again, we'll try to add in a few more reps this time,

but it doesn't need to be fast for speed, okay?

Try to make those reps still controlled

so that you're engaging your core.

For sure. All right?

All right, 10 seconds.

Back to the plank.

All right, with the crossover, knee to elbow.

Three, two, one, and go.

Big crossover reach.

And again, if you wanna take this up a notch,

extend those hands forward, shift your weight up,

and still get toward that elbow.

All right, we're over halfway.

Try to squeeze your glutes here also,

that'll help you with the balance of keeping your hips up.

All right, five more seconds.

Good. Okay.

Okay, back to the overhead sit-up.

Okay, heels into the ground, arms up.

Three, two, one, reach.

All right, core should be on fire.

It is. This is the

last few exercises,

push through and get as many reps as you can.

Good.

Good job, we're already halfway here.

Good, almost there, guys.

Last set, let's get a few more reps.

And relax, good. All right.

Okay, next, we're gonna do the side plank,

both sides, okay?

Again, have that elbow right underneath the shoulder,

just ensure this is nice and locked in place.

Exactly. Okay.

All right. In three, two, one, go.

And if for any reason you have any discomfort,

okay, with dipping and pinching that shoulder,

just hold a nice little side plank

for 30 seconds on both sides, okay?

Exactly.

All right, almost done here,

and then we're gonna switch sides

for our last side plank.

Yeah.

Okay, and switch, good job.

Switch over, last 30 seconds.

Nice control here, in five.

And dip. And dip.

Just really pushing those hips up,

driving them up as high as you can.

Yep.

Great job, we're halfway here.

Last set of dips.

Okay, last 10, almost there.

Keep squeezing, keep fighting.

Five seconds.

Nice. All right.

Good work. Okay.

All right, take 30 seconds, grab a drink,

let the core relax a bit,

and we're gonna finish up

that last group of exercises.

Exactly, all right. Good.

How's your core feel?

Feeling on fire.

Okay cool. Entire core is on fire.

We're on the same page here.

Okay, all right, so 15 more seconds, guys,

last four exercises, okay?

So really push yourself here.

Give it everything you have.

This is it, okay?

All right, back in that plank position,

we're gonna go to that plank reach.

Okay, in three, two, one, go.

Again, squeeze the glutes.

That's gonna ensure that your back's flat.

You don't wanna open the hips, okay?

Keep everything nice and controlled.

All right, keep pushing, guys,

this is your last set of these.

And three, two, nice, okay.

All right. Back to our back.

Yep.

Okay, single leg V-up.

Get really long

and we'll touch those hands underneath our legs, okay?

Okay.

And go.

All right, so pulling in your belly button with each rep

so that we ensure every rep is coming from the core.

Good job, we're already halfway here.

Good.

And relax. And relax,

good job. Good job, okay.

All right. We'll finish up

with the set up with the twist.

Two more exercises, I'm jumping the gun a little bit.

Okay, we'll start back in five, three, two.

Lay back, open, twist.

All right and if you're following the modified version,

see if you can reach that opposite hand

to the ground this time, okay?

If not, you can still follow with the chop twist.

All right, halfway.

Big rotation.

All right, five more seconds here, guys.

Good work, nice. All right, okay.

All right, we're gonna finish with that

bicycle crunch. Bicycle crunch, yep.

All right, lay back.

Let's get a good reach.

Try to get those legs

as low to the ground as you can, and go.

All right, we're reaching our elbow to our knee

as deep as we can, okay?

So we're getting our obliques involved.

Good, push yourself here. Almost there.

It's the last exercise.

We're almost done.

And five, four, three, two, that'll do it.

All right.

Good work. Okay, that's it.

Great job, guys. Yes.

Great job.

So again, that was eight exercises working your entire core.

All right, so hopefully your core is on fire just like ours.

Yes, but before you go,

we're gonna take you through a nice little cool down.

We did a lot of tucking, especially through the hips,

so we're gonna take you to a nice cool down

to help open everything up, okay?

So first and foremost,

we're gonna do a hip flexor stretch.

Okay, so what we're gonna do,

we'll get one leg up into 90 degrees.

We'll squeeze the back glute here,

okay, and we'll shift forward.

Okay, that's gonna kinda open up the hip flexor

and through the lower core.

If you want a little bit more of a stretch,

grab your elbow up top

and get a good lean into that stretch.

Okay, that's gonna open up the entire-

Side body. Side of your body.

Yep.

Okay.

All right.

Okay, from here, we'll switch sides.

Okay, again, squeeze the back glute, shift forward.

Okay, and if you want more,

grab that elbow and lean toward the top leg.

Yep, and when you shift forward,

you still wanna keep that front knee behind your toes

so you're not feeling a lot of pressure in your knee.

And so you'll just push through that heel.

Yep, okay, good.

All right, next, we're gonna do a T-spine opener.

We did a lot of twisting today,

so if you have lower back pain

or tightness in the lower back,

this is gonna help alleviate that, okay?

So we'll get into a tabletop position.

Okay, hands underneath the shoulders,

knees underneath the hips.

And what we'll do is we'll open, rotate up top.

Okay, as far as you can.

Big key here is you don't want

to shift your hips out to the side.

Try to keep your hips in.

And down. Rotate as far as you can

and then we'll alternate sides.

Okay, this is gonna help stretch the obliques out.

Put a lot of pressure into the floor as you twist.

Okay, and as best you can, try not to shift your hips.

Okay, we'll do a few more each side.

Okay, last one.

Okay. Good.

Okay, the last thing we're gonna do a child's pose,

just to stretch up the upper body

and bring a lot of attention to our breathing, okay?

So we'll really shift back,

press your hands through the ground.

Try to sit back into your heels, okay?

And you just wanna take nice deep breaths

just to calm your body down and relax.

Okay, so in through the nose, out through the mouth.

All right, and with each breath,

try to sink your chest a little bit deeper,

really open up in those shoulders, too.

Yes.

You'll take a few more deep breaths,

just let your body kind of relax.

You worked your core pretty hard.

Okay, we'll shift up top and we're good to go.

Okay, all right. Good work.

Okay guys, so again, we worked our entire core here.

Thank you so much for joining us today on this ab workout,

and we hope to see you on the next workout.

[upbeat music]

20-Minute Total Abs Workout - No Equipment with Warm-Up (2024)
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