hey everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is 15 Min Abs and Obliques Workout Exercises for a Smaller Waist 15 Minute Ab Workout Oblique at Home this workout
doesn’t require any equipment you can add a dumbbell if you want extra
resistance in depending on what surface you’re working on you may want to use a
mat for comfort I’m going to be doing the intermediate through Advanced
exercises and follow me for the beginner modification all right let’s get into it we are going to start on the ground in a
seated position their legs spread out we do a seated overhead side bends the legs
are spread out can’t quite get your legs out as far as we are that’s okay do what
you can arms go straight up up to you whether
you’re holding a dumbbell or not we’re going to go side Bend so bring that same
side arm and keep it in line with your leg bending over using your obliques
keep that core nice and tight you’ll feel that stretch on one side while the
other side is contracting good and again don’t feel obligated to use weight on
this one or any of them for that matter really want you to make this workout
your own we’re not going to count any reps today so it’s really just about you
working at your own pace good breathe and move is the name of the game on this
one you got it good keep it up try keep those arms straight let’s go for five
four three two one zero and we’re up on our feet all right another one next into
a Wood chop feet shoulder-width apart we’re going to reach down we’re going to
reach up and across and now we’re going to lower those arms big power chop down
reach up big power chop down as you’re sitting down and chopping down put that
weight back in your hips and squat back break it at your hips first and then
bending at your knees not only chopping down but you’re chopping across
big power would chop to that core engaging nice good breathe now you might
notice that this is working all types and all different body parts and that is
very on purpose giving a lot of efficiency in on this one switch
opposite side not just obliques but if you want those obliques to show and you
want to burn those love handles you’re gonna have to do a little bit more than
just some side crunches that’s right big power coming down big power one into
the next you got it use that core crunching down good all
the way up big power down chopping wood let’s go and five four three two one
zero moving into a windmill both toys toes
point is about a 45 degree angle one arm up kick that same side hip back as you
bend down slight Bend and each knee to that arm straight up above core stays
tight a couple different variations some people prefer to look up at it I kind of
like to look some people refer to look straight ahead
you decide which variation works best for you in your fitness level good all
the way up all the way down keep it kicking that hip to your side good
stance stable but you can’t quite go down as far as we are today that’s okay
that’s alright go down as far as you can come right back up and switch side come
back repeat this workout often you get a little bit better every single time you
do you really feel this one stretch in your hamstrings glutes nice to the
stretch here then use that oblique just to press up kind of jealous don’t even
wait how did you get this good workout over there huh can you tell by the way
I’m talking you keep it up let’s go breathe one into
the next you got it keep it up guys keep it up the hard and
fast workout today and a lot done in a short period of time
let’s go five four three two one zero to the ground we go moving into a Russian
twist so we’re lying back on a 45 degree angle again you choose a fuse and a
weight or not we’re going side to side now you notice I’m going to keep my feet
up off the ground makes it harder and I have my feet on the ground with no
weight you can choose whichever combination of these modifications works
best for you you really want to kick it up a notch you can throw a little
bicycle kick in there straight at the same time so I say the biggest key is
just to remain lean back on this 45-degree angle which is pretty hard to
do yes it is a lot easier if you’re just up here make sure lean back don’t just
twist and move your hands but actually twist it your core you want to involve
those ab muscles got actually twist good nice work guys let’s hit this one for
ten more seconds that’s it yeah almost there let’s go five four three two one
zero up on our feet we got another chop chop
so last time we were chopping down this time we’re going to chop up diagonal
chop you reach down similarily now we’re going to chop up and chop up good I so
sitting down weight back in the hip pivots go ahead and look up with that
weight as you chop feel that stretch there’s good rotation in on your core
all the way up all the way down we’re basically just shifting the momentum
from a slam down to right up first one was throwing that power down
this one is throwing your power up just change it with focus again getting
plenty of muscle groups in this one we’re going to burn some calories along
the way talk about max efficiency you may and
help you lean out along the way not enough to just have nice obliques you
want to be able to sing them too right good go 5 4 3 2 1
opposite sides let’s go here we go 1 into the next twist and pivot good big
power up nice work I doing great keep it up no
breaks today just going hard and fast right to the yet let’s go
focus on what you came here for focus on your goals yeah push yourself because I
can’t do it for you Claudia can you do it for you it’s all up to you right here
good 5 4 3 2 1 zero dumbbell to the side we’re going standing elbow to knee or
just a standing crunch to your side I’m looking that knee up and I’m crunching
elbow to knee Claudia’s just going to do a standing
oblique crunch pull it you decide which one to me right for you today guys one
into the next guy bring that knee up elbow down or just bring that elbow down
and crunch into your side either way getting it good it’ll bleak hunch here
one in the next and try to keep good posture if you’re just doing the one I’m
doing you definitely don’t want to look it over
yeah you want to fold over now I’ll go to side to side keep your back nice
straight good bring your knee down to the elbow as far as you can let’s go 10
more seconds on this one almost there breathe
go five four three two one zero to the ground we go keep the place up we’re
gonna go ahead and get into a high plank position Claudia is going to stay down
on her knees I’m going to come up into a bear plank position keep my knees bent
at a 90 little bend in your elbows go ahead and reach through and return well
on this one I want you to make sure you’re rotating at that core and of
course making sure to breathe so don’t just let your arms swing underneath
right but instead as you reach through like you’re reaching up and trying to
grab something on the opposite side and your core is rotating at the same time
good hold strong on this one these are some really functional ab exercises as
aren’t only going to get nice and tight but they’re also going to be strong you
know for sure I can feel it we feel it working right there with you
come on one into the next you got it let’s go just 10 more seconds that’s it
ten more seconds almost there let’s go five four three two one zero
all right lying down on our back to the next one we do a nice old leg raise plus
arm says you’re something I have my leg street clutter is going to have a bend
in her knees bring your chin up keep your back flat on the ground now arm
scissor I’m going to bring your arms overhead and then straight up and down
but the key is the hold those legs up while you do it
now Claudia’s version is a little easier the straighter your legs are the harder
it gets the more bent knees are the easier cancer you decide which one is
right for you today either way keep moving don’t stop don’t hit that pause
button something brought you here today that’s going to be the thing to get you
through come on let’s go fight through it guys fight through that
burn keep working keep working before I can keep breathing nice steady breathing
through this entire movement five four three two one
not going too far moving into lying figure eight
place my hands on my hips now my leg straight I’m draw a little 8 Claudia’s
going to have her knees bent and draw the number 8 and you decide which
variation is right for you doesn’t have to be really pretty eight but the whole
key is that you’re getting that left to right and up the down motion and down
and up good come on keep grinding guys is that point of the workout
please don’t want to quit everything in your body is telling you to tap out but
you’re running the show it’s all mental in your head come on don’t stop don’t
hit that pause button come on let’s grind it out guys grind it
out good breathe go five four three two one zero
turning over high plank position Clyde’s going to go to her knees I’m going to
stay up on my feet and now I’m going to go kick through plus T rotation Claudia
is only going to do that key rotation without the kick either way and then
nice full rotation on your core keep it nice and tight back stays straight good
blues really gonna feel it right in the obliques because that’s what I’m feeling
it I’m feeling it everywhere that’s okay I know it’s working
and that challenge my muscles are facing is where change happens if you want
change you want result you got to get yourself out of your comfort zone and
that’s what you’re doing right here one right after another that’s all right
because every rep could you just put that much closer to your goal come on
keep it up guys doing great let’s go just five more seconds on this one four
three two one zero go into our back we’re going to lying
bicycle neck lying flat down legs are out straight now I’m going to go
opposite elbow to knee we’re quantity is gonna do the same thing she’s going to
go ahead and return her opposite legs to the
around every time I’m going to keep my legs up try to go as fast as you can
using good form if you cannot get elbow to knee that is okay the best as you can
if you start with the top one you got to switch to the easier one that’s okay too
no shame in that this is a hard hard movement make this workout your own come
on I just keep moving whatever you do do not give up this is it right here
everybody keep moving it’s like fight fight let’s go come on
you’re a fighter not a quitter that’s right this is a
hard movement – you are not imagining it let’s go because they’re do anything
come on that’s for sure whoo almost there still five four three two one oh
and work I’m feeling it oh can you get up I think so to get up from the siding
nice audio great job out there thank you so we’re fine with us right to the end
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with you today that’s right I’m coach Kozak and I’m Claudia and we will see
you at your next workout