Transcription
Welcome back to Move with Nicole. For today, I have an arms and abs workout for you. So, when you're ready to get started, roll out your mat and let's begin.
For today's workout, you will need a set of light hand weights. But if you don't have a set of weights, you could always use canned vegetables or even two bottles of water.
To start, let's come to our hands and our knees. On your exhale, round your spine, gaze towards your navel. Then inhale, arch your spine and look slightly up. And again, exhale as you round, inhale as you arch.
This time, on your next exhale, curl your toes under, round your spine, and hover your knees off the floor. Inhale, set them down and arch your spine. And again, exhale, round your spine, lift your knees, pulling up through your navel. Inhale, lower your knees and arch your spine. One more. Exhale, round, lift your knees off the floor. Really press through your shoulders and then press back into downward-facing dog. Pedal your heels here, alternate bending your knees, warming up through the backs of your legs. Press both heels down into the mat.
Now, on your next inhale, ripple your spine forward, finding your high plank. Exhale, bend your knees and press back to downward dog. And again, inhale as you ripple forward, exhale as you press back. Just two more like this. And last one. Holding your plank, let's just shift our weight forward now and press back. So you shift forward and back, coming up high on your tippy toes and then pressing your heels back behind you, creating lots of heat through our shoulders and through our core. Just one more. Beautiful. Press back into your downward-facing dog and then walk your hands back towards your feet, keeping a soft bend through both knees to start.
On your next inhale, reach your left arm up to the ceiling, straighten your left leg. Exhale, release. Either side. Inhale, reach your right arm up. Exhale, release. One more on each side, feeling a twist through your spine here. Beautiful. Carefully roll yourself all the way up to standing now and let's walk our feet out so they are mat distance apart with your toes turned out.
Inhale, squat down and exhale, press up. Keep going. Inhale as you squat down, exhale as you press up. Really reach your arms by your ears as you squat down and then stretch your arms past your hips as you press up. Just three more. Really energizing through your fingertips and your arms. On this last one, hold low in your squat. Lift your right heel up and down, then your left heel up and down as you pull your elbows in by your waistline and then stretch your arms forward. Just four more. Exhale as you pull those elbows back, inhale as you reach them forward. Try to keep your hips nice and low. Last one. Well done.
Take your hands behind your head now. Lift your chest, shift your weight to your right leg, pull your right elbow to your left knee and then return to your squat. Just pulling your left knee to start. Two more like this. And last one. Let's hold our chest lifted and pull the knee in nice and fast for eight and seven. Nice twist and twist. Four more, three, two, and one. Good job. Either side. You squat down, shift to your left foot, pull left elbow to right knee and back to your squat. Three more. And one more. Really pulling that elbow to your knee. And now let's speed it up. Just for eight and seven. Nice exhale and exhale. Four more, three, two, and one. Good job.
Hopefully, you're feeling nice and warm now. So let's walk our feet in. Take a nice inhale and exhale, dive forward, taking your hands down to the mat. Walk your hands forward and then lower your knees, coming into a tabletop position. Let's grab a hold of one weight now and taking your weight in your right hand. Make sure that your left hand is directly underneath your shoulder. Draw up through your navel and keep your spine nice and straight.
On your exhale, pull your right elbow in towards your waistline and inhale, press down. So exhale, pull, inhale, press. Just six more. Really feeling a nice squeeze through our right triceps. Two more. Last one. Hold your elbow back. Exhale, extend your arm. Inhale, bend. Exhale, extend. Inhale, bend. Just six more. Really try to keep your elbow nice and high. You're just extending that forearm out, working the back of your arm here. One more. Now hold your arms straight. Lift the arm up for eight and seven. Nice exhale and exhale. You've got it. Four more, three, two, and one. So good.
Lower your weight down just for a moment. Pivot open now so that you are kneeling on your left knee with your right leg extended out to the side. Take your hands behind your head with your elbows wide, keeping your spine nice and straight. On your inhale, lean over to your left and exhale, come back up. So inhale, you lean over to the left, exhale, come back up. Really using the strength of your abdominals and the side of your waist to lift your upper body back up. You've got it. As you lean over to the left, feel like you are creating more length through your spine, really reaching through the crown of your head. Let's do one more. Good job.
Okay, set your left hand down on the mat now, keeping your right hand behind your head. On your exhale, pull your right elbow to your right knee and inhale, extend. So exhale, pull, inhale, extend, keeping your hips nice and high and really crunching through the side of your waist. Let's do two more. Last one. Good job.
Step your bottom foot out now, finding your full side arm plank. And let's grab a hold of the weight with our right hand. Reach your arm up towards the ceiling and then come into a push-up position. Lower your knees. Inhale, bend your elbows. Exhale, press. Lift your knees and open back into your side plank. Keep going. So you lower your weight down, take a push-up, press back up and open to your side plank. You have six more like this, moving at your own pace here. If it feels uncomfortable for you to keep a hold of the weight as you do your push-up, just set the weight down and bring your hand flat on the floor. Make sure that you keep your navel drawing in towards your spine, keeping your core engaged. This is a challenging little series, so just keep breathing. You're doing so well. On this last one, let's hold in our side plank and lift those hips up for eight and seven. Nice exhale and exhale. Four more, three, two, and one. Well done.
Lower your hips down. Let's drop that weight and come on to your back for some ab work. Imprint your spine and lift your legs to a tabletop position with your knees directly over your hips. On your exhale, extend your right leg away from you, flexing your foot. Inhale, pull it in. Exhale, extend your left leg. Inhale, pull it in. Just six more like this, making sure that your lower back stays in contact with the floor, keeping your core engaged. And two more. Maybe lowering the leg a little bit more. Beautiful.
Take your hands behind your head now, interlacing your fingers. On your exhale, lift your head up. Inhale, flex your feet, push your feet away from you. Exhale, pull your knees in. Inhale, lower your head. So exhale, lift, inhale, push your legs away, exhale, pull your knees in, inhale, lower your head. Six small. Really try to lift your head and shoulders up as high as you can, but making sure that your chin is slightly dropped down towards your chest to protect your neck. You've got it. Really squeeze your thighs together, pressing those heels away. Let's do two more. This is your last one. You've got it.
Now hold your legs extended, point your toes and flutter kick your legs for me, reaching your hands by your hips if you can. Just eight more, seven, six, five, four, three, two, and one. So good. Hug your knees in, rest your head, turn your head right and left if that feels good. And then set your feet down on the floor.
Inhale, reach your arms by your ears, then exhale, sweep your arms around, lift your head and shoulders and roll up to seated. Inhale, reach your arms up, exhale, with control, roll yourself all the way back down. And again, inhale, arms reach overhead, exhale, sweep them around, lift yourself up. Inhale, find that straight spine and exhale, roll back. Just two more, moving at your own pace here, moving with your breath. And last one. Beautiful job.
Okay, let's repeat that whole series again on the other side. So coming on to your hands and your knees, grab a hold of your weight and this time, let's hold the weight in our left hand. Make sure that your spine is nice and straight and you're drawing your navel in. Exhale, pull your left elbow back. Inhale, press down. Exhale, pull. Inhale, press. Make sure that you're keeping your gaze in front of your fingertips so that your neck stays nice and long. Just two more. And last one. Hold your elbow back. Exhale, extend your arm. Inhale, bend. Exhale, extend. Inhale, bend. Just six more. Feeling a nice shake through that left tricep. Really roll your shoulders back for me. You've got it. Two more. And last one. Hold your arm extended. Lift the arm up for eight and seven. Nice exhale and exhale. Four more, three, two, and one. Well done.
Set the weight down and now let's pivot open, coming on to our right knee with our left leg extended, with your hands behind your head and your elbows wide. On your inhale, lean over to your right and exhale, come back up. Inhale, lean over and exhale, lift. Just six more. I really want you to feel lots of length through the left side of your body as you lean over to the right, really reaching through the crown of your head. This is a great exercise for the side of our waist. And one more. Beautiful job.
Let's take our right hand down onto the mat now. And on your next exhalation, pull your left elbow to your left knee and inhale, extend. Exhale, pull. Inhale, extend. Six more. Really try to touch that elbow to your knee, saying hello to the side of your waist and those obliques. Two more. Then we'll open into that side plank. And last one. Good job.
Come into your side plank, grab a hold of the weight with your left hand and reach your arm up to the ceiling. Then lower down into your push-up position. Take your push-up and open out into your plank. Keep going. Seven more like this. When you come into your push-up, make sure that it is a tricep push-up, so you're keeping your elbows close to your waistline. Remember to take this at your own pace, just breathing naturally here. You've got it. Really keep your hips nice and high as you come into your side arm plank, reaching your left arm up to the ceiling. And last one. On this last one, let's hold in our plank and let's lift those hips up just for eight, seven, six. You've got a little higher. Four more, three, two, and one. So good.
Rest your hips down. Set the weight to the side and let's return to our back for some more ab work. Imprint your spine again and lift your legs to a tabletop position. This time, let's cross our right ankle over our left. Take your hands behind your head with your elbows wide. And on your exhale, lift your head and shoulders up. On your next inhale, lower your head, lower your toes down to the floor. Then exhale, lift everything back up. So inhale, everything lowers, exhale, everything lifts. Just six small. Only lower your toes as low as you can without arching your spine. We want to keep our lower back pressing down into the mat. This is really great for working the whole area of our abdominals. And last one. Hold your curl. Exhale, twist to the right. Inhale, center. Exhale, twist. Inhale, center. Option to reach that left arm past your right thigh, lifting through your head and shoulders a little bit more. You've got it. Two more. Well done.
Let's switch the crossing of our ankles now and repeat. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. You've got it. Six small. Really using your breath to help you here. Really try to curl your head and shoulders up as high as you can, trying to bring your elbows to your knees. Two more. And last one. Hold your curl. Exhale, twist to the left. Inhale, center. Option to reach that right arm past your left thigh to help you get a little bit more lift. You've got it. Three more, and two, and last one. Well done.
Hold through center. Extend your legs out to the diagonal. Option to rest your head here. And let's crisscross our legs. You just open and close. If you want more of a challenge, lift your head and shoulders up and reach your hands by your hips. Eight more, seven, six. You got it. Five, four, three, two, and one. So good. Rest your head, hug your knees in, take a well-deserved little breather. You should have definitely felt that in your abdominals.
Okay, from here, roll up to seated. Cross your legs and shift forward onto your hands and your knees. Curl your toes under, finding your downward-facing dog. And then walk your hands to your feet and come up to standing. We have a little bit more weight work left to do. So grab a hold of those weights and let's come into a wide second position with our toes turned out. Reach your arms in front of you with your palms facing forward.
On your inhale, let's bend our elbows, coming down into a plié, and then exhale, press up. So you inhale, bend your elbows, exhale, extend as you plié down and up, working our legs and our arms here because why not? Really try to keep your spine nice and straight for me. Just two more. Last one. Let's hold low now and alternate bicep curl. So just curling one arm at a time as you pulse down and down. Just five more, four, three, two, and one. Now hold low. Pull both elbows back and then press them up. So inhale as you pull your elbows back, exhale as you press, keeping your palms facing towards you as you press your arms up. Two more. And last one. Hold your arms lifted. Let's open the elbows wide and close. Nice. Inhale, open. Exhale, close. Eight more. Try to stay nice and low in your legs. And five more, four, three, you've got it. Two, and a one. Hold those elbows open. On your inhale, press up. Exhale, pull down. Inhale, press. Exhale, pull. Getting those legs moving again. You've got it. Really squeeze your elbows in by your waistline, squeezing those shoulder blades together. Two more. And last one. Hold low. Extend your arms out now. On your exhale, close your arms in, straighten your legs, lift your heels. Then inhale, bend your knees and open your arms. Exhale, close your arms, lift your heels. Inhale, come back down into your plié, opening your arms. You've got it. Just keep moving, working at your own pace, finding the control in this movement. You should be feeling a nice burn in your shoulders at this point, and maybe even in your legs. You're doing so well. Keep those arms lifted at shoulder height if you can. On this last one, hold low in your plié and let's finish with pulses up and up. Nice exhale and exhale. Five more, four, three, two, and one. So good.
Heel-toe your feet in just a little bit narrower and let's take some squats. We squat, tap down and lift. Squat, tap and lift. Keep going, tapping the heads of the weights down to the floor and then reaching those weights up to the ceiling. Really try to sit back, coming into a low squat. Last one. Hold at the top. Shift your weight to your left and let's pull right elbow to right knee. You pull and pull. Nice exhale and exhale. Lots of energy here. Two more. Last one. Back to those squats. You squat down and up. Squat, tap and lift. Just eight more, seven. Then we take it to the other side. You've got it. Sit nice and low. Four more, three, two, and one. Shift over to your right. Left elbow, left knee. You pull and pull. So good. You've got it. Just four more, three, two, and one. Guess what? Back to those squats. You squat, tap and lift. Last time you do these squats. Option to add a heel lift at the top if you want a little extra challenge. Three more, two, and a one. So good.
Drop those weights and quickly come into a plank position, keeping your hips nice and low with your shoulders stacked over your wrists. Let's take some shoulder taps. You just tap and tap, keeping your hips as still as you can, lifting up through your navel. You've got it, guys. Just keep breathing. Well done.
Lower down now onto your forearms and interlace your fingers. Exhale, pull one knee into chest. Inhale, step back. You exhale, pull. Inhale, step back. Keep going, hiking your hips up a little bit as you pull your knee in towards your chest. Keep going. You're almost there. One more. Well done. Hold in your plank now. Either stay here holding this plank or if you want that extra challenge, let's salsa our hips. So dropping one hip down towards the mat at a time, really press through your shoulders, lift up through your navel. Four more, three, two, and a one. Well done, guys.
Lower your knees, uncurl your toes and press back into a well-deserved child's pose. Reach your hands towards your feet, just allowing your arms to completely relax. And then interlace your hands behind your back and reach your hands up to the ceiling to feel a really nice stretch for your shoulders. You did so well. Release your hands now, stretch them forward and shift your weight forward, coming into a push-up position and lower yourself all the way down to the floor. Stretch your arms out by your side with your palms down and rest onto your right cheek. Bend your left elbow and press yourself over to the right, bending your left knee, dropping your left foot behind you so that you feel a really nice stretch for your right shoulder. And carefully come back through center and switch sides. Extend your left arm, come on to your left cheek and using your right hand, press yourself over, bending your right knee and placing your right foot behind you, really breathing into this stretch. Then carefully come back through center, press yourself up and press back into a child's pose. Let's take one deep breath here and then carefully roll yourself up, coming on to your glutes now.
Let's bring the soles of our feet together and our knees apart. Inhale, open your chest, sitting up nice and tall. Then exhale, hinge forward from your hips, feeling a really nice stretch for your glutes and your hip flexors. Try to keep your spine as straight as you can here. Then carefully roll up. Cross your legs. On your inhale, reach your right arm up. Exhale, side bend over to your left. Then inhale, lift your chest and exhale, twist over your left shoulder, finding a nice twist for your spine. Carefully unwind and let's switch sides. Inhale, reach your left arm up. Exhale, side bend over to your right. Then inhale, lift your chest and exhale, twist over your right shoulder, finding length on every inhale and on every exhale, finding a deeper twist. Then carefully unwind.
Inhale, reach your arms up to the ceiling. Exhale, lower your hands down to prayer. Let's take this time to roll our wrists out a little bit. So just taking these wrist rolls in one direction and then reverse it, taking it the other way. Really pressing the backs of your hands together as you roll your hands. Beautiful. Let's finish now, like always, with one last big inhale and exhale. Lower your hands down to prayer. Well done, everyone. I hope you enjoyed that arms and abs workout. If you want to see more videos like this, don't forget to like this video, leave me a comment, share this video with a friend or family member, and subscribe to my channel. Thank you so much again, and I hope you all have the most amazing day.