Yoga For Abs – 6 Minute Abs Workout

, , 100 Comments


What’s up everyone? Welcome to Yoga with Adriene.
I am Adriene, and today we’re knocking another request out of the park. It’s a quick Yoga
for Ab workout. This is just a quick abdominal wall check-in. This is something that you
can do every day for a week to check in with your abdominal muscles. This is something
that you can do before or after another yoga practice or workout. So if you like it, make
sure you save this video, favorite this video so you can return to it more easily. Alright.
Giddy-up. Let’s go. Alright, so to begin, we’re going to sit in
a nice cross-legged position, and bring the palms to the knees. Now inhale. We’re going
to move in a circle, smearing the heart, the chest forward. Exhale, chin to chest, come
around and back. Inhale, drawing a circle we come forward. Oh yeah. And exhale around
and back. Now keep this going, moving with the breath, and see if you can really bring
your awareness to the space between your navel and your spine, to your abdominals. Working
from the inside out, and you can kind of imagine the center, the navel to spine, really inspiring
this movement. So, reverse the circle, and see if you can, if you’ve ever seen one of
those old-fashioned coffee grinders, it’s kind of like that – we go deeper, so we move
from just kind of doing the movement to really getting a nice massage of the abdominal organs.
This is also super great for the digestive tract. So a couple more rounds here. You might
be starting to really feel a little connection to the center. Then we’ll sit up nice and
tall. Inhale, draw the shoulders to the ears, just for fun, and exhale, drop them. Alright, so now we’re going to come flat on
the back. I put out a nice little blankie here for me, but you can lay on a towel, a
yoga mat, or a blanket, it doesn’t matter. Great. Take a second to just get situated,
maybe drawing the shoulder blades in together and down. Soles of the feet on the mat, or
blanket, or towel. Cool. Then take a second to scoop the tailbone up, laying from the
tailbone, down towards the heels. So, another way to think about this is tucking the pelvis,
so that the lower back can become flush with the mat. So, again, I go from here, I’m exaggerating
a little bit, to here. Navel driving down to the earth. Alright, so we’ll interlace
the fingertips now. Bring the palms behind the head. You can keep the thumbs extended
here like so, and even put in a little neck massage here by pressing the thumbs into the
neck. Keep the elbows nice and wide here, and just check-in. Notice if the lower back
has come up, like mine has started to peel up. Bring your awareness back to the lower
back, navel, down to the spine, tailbone lengthening away and up. Great. So we’ll breathe in here.
Then on an exhale, lift the shins. So the shins can be parallel to the ceiling, or if
we start to notice the lower back is straining here we might draw the knees a little bit
closer, again, so that lower back can stay nice and flush with the mat. Great. Point
and flex the feet here. Inhale in. Exhale. Lift the head, the neck, the shoulders up.
Now the elbows are going to want to come in, because that’s what we’re used to doing. Crunch,
crunch, crunch. See if you can keep them nice and wide, again, creating space on our mats. So, to avoid any tension in the neck, I’m
going to keep extension through the crown of the head, and I’m also going to realize
that I don’t have to be in a big lift. It can be a small lift. Lifting the chin slightly.
Again, you’re creating space between the chin and the chest so there’s no pain in the neck.
Inhale in. I’m going to straighten the right leg so it’s at a diagonal. I’m going to bring
my right elbow towards my left knee. I’m going to breathe here, in and out. Then I’ll breathe
in again and switch, left leg goes out, right knee in. Left elbow reaches to kiss the right
knee. In, and breathe out. Now we move back and forth here in your own
time, nice and slow. The tendency is going to be to rush it like bicycle. See if you
can move nice and slow here today. In and out, then transitioning through center, we
move to the other side. In and out. Transition through center on a breath. And one full breath
cycle, in and out. Keeping the lower back flush with the mat.
Lighting up the abdominal wall, hang there in with me. Hang there in with me, that’s
a Texas thing. Back to center. One more time on each side. This time we can reach the right
fingertips across, wiggle the fingertips, and back to center. And last time on the opposite
side. We’re going to reach the left fingertips across. And back to center. Also, slowly lower
down, bring the soles of the feet to the mat. Give yourself a little bit of pet here. A
little pet on the abdominals. Then we’ll send the legs high up in the sky. Keep the lower
back flush with the mat. And we’re going to move here with a pulse, reaching the fingertips
up, I lift my head, neck, shoulders – again, I’m not creating any unnecessary tension in
the neck. I’m keeping a nice open neck and a nice relaxed shoulder here. So no tension
or crunching here, but lots of space. Great. Now we’re going to move with the breath
on your own. We’re going to begin to pulse. Keep a nice extension through the crown of
the head. And we pulse. And moving to the left side, pulse. Reaching towards the heavens.
Back to center. And to the right. Back to center. And five, four, three, two, last one,
and one. Awesome. Release everything down. Supta baddha
konasana here. Arms and legs are mirroring each other. We take a second to chill. Alright, great job everyone. I know that’s
tough work. It’s tough work for me too. Whoever requested this, I blame you. No. If you have
requests, please send them in, whether they’re yoga for abs or something a little more therapeutic.
We love hearing from you and we really do listen to the requests. They help me learn
more and they help others, so it’s helping all of us. More to come. More on the abdominal wall to
come. As I mentioned before, like this video if you plan to return to it. And, yeah. Questions,
comments, always welcome below. Or come visit us at yogawithadriene.com I love you all.
Good luck. I hope you have a wonderful day. Namaste.

 

100 Responses

  1. Aude Richards

    April 3, 2018 7:30 am

    thanks so much, I started daily with the yoga flow video and find it great how every poses chained up slowly and fluidly. This is a fantastic & fun video way more accessible than some tried with Tara Stiles. Thank you for your work&making yoga accessible.

    Reply
  2. Gina Caravelli

    April 4, 2018 6:07 pm

    Hello Adriene! I am a new yoga enthusiast thanks to your videos! Love your reassurance and kind guidance! I saw below in the comments a request for a video on menstrual cramps! I get really sick on the first day of my period and it feels unbearable to do anything besides lay in bed in fetal position (it sucks!!) I would love a video on this also that is slow and forgiving for this type of abdominal pain and cramping. Thank you for all you do and for making my days brighter with your guided yoga practice!!

    Reply
  3. Gill Smith

    April 7, 2018 8:05 am

    I added this little sequence to Day 7 of the April ‘18 calendar, missing my abs workout 😉 Short and sweet, but I find it a little difficult on my neck, I need some more strength there to make it feel good ! I love the 30 Days of Yoga day 6 – SIX PACK ABS …. kinder for my neck 😊🧘🏼‍♀️🙏👍🏻

    Reply
  4. Picture Healer

    April 30, 2018 1:39 pm

    Love this video. More abs video under 10 or 5 minutes. The short video is great because we are so busy but we still want some Yoga every day. Thank you.

    Reply
  5. Myn La_Gasca

    May 6, 2018 3:54 pm

    Whoa! Great ab workout! I told myself, "only 6 mins, I can wing it!" But men, you're such a slayer Adriene, I was sweating bullets after this one! I love you!
    Btw, can I request a short but super effective hamstring workout? Please…Thank you!

    Reply
  6. Noelle

    June 1, 2018 5:33 pm

    That was awesome after your heart chakra video 🙂 I feel alive and ready to go to work!

    Reply
  7. Zulma Fisch

    July 5, 2018 6:21 pm

    Hi Adriene! Been doing YWA every day since the end of January 2018. It's been nothing short of metamorphic!!! I've been telling my mom, who will be 79 this year about your videos. Any chance you could do a whole 30-day series for seniors? Thank you. Much love, Z

    Reply
  8. ema .euphoria

    July 27, 2018 12:32 am

    Hey Adriene! Thanks for always knowing just what we need! I would love if you could make a video for really tight ankles and calves! They drive me crazy at night sometimes, got me doing downward dogs at 3am!! Or a 7 day chakra series!! <3

    Reply
  9. Helmi Järvinen

    August 13, 2018 1:27 pm

    Thank you for all these great practices! How about an about 15 min yoga to fix the bad effects of sitting a lot since everyone's going back to school or work?💞

    Reply
  10. BooksUnstitched

    August 19, 2018 9:52 am

    I did this every day for a week; at the beginning it hurt a lot but by the end of could do it with almost no pain! Thanks Adriene!

    Reply
  11. Janelle Judy

    August 24, 2018 12:56 pm

    I've tried a couple of her videos and there is a lot of nothing going on. 4 minutes and we've hardly moved.

    Reply
  12. Emily Oliva

    August 29, 2018 2:01 am

    love, love, love your ab videos! i watch them on repeat. if you could make more? i would really appreciate it 💓💓💓💓 thank you kindly

    Reply
  13. AJ Taylor

    September 9, 2018 5:47 am

    It's just amazing what Y'all are doing and like most videos on YouTube, don't listen to those harsh thumbs down or comment's. Those are only of Who don't understand that Y'all are doing amazing things. So yeah, God bless you and thank Y'all.

    Reply
  14. Helen Aylward

    September 26, 2018 12:52 pm

    WOW! I really need this! My abs are like jello and this is a short routine that will help firm them up. Thank you Adriene!

    Reply
  15. Brandy Orndorff

    October 8, 2018 11:17 am

    Thank you for giving your time so lovingly to teach us with grace and soberness! I have been doing your videos (started with True 30 day) almost daily since March and I feel so so much better all around!

    Reply
  16. Savannah Rose Walters

    October 11, 2018 2:29 am

    Great video! I would love for you to do yoga for equestrians!! Your videos have really helped me improve my body mobility as well as given me phrases like "lifting through the pelvic floor' have really helped me in riding technique. It would be really great to have a video specific to equestrians.

    Reply
  17. Aurora Hopp

    December 4, 2018 12:32 am

    I love these videos they are so relaxing and they help me feel good and do better in everything! Thank you so much for taking time out of your life to help us learn more and practice toning.

    Reply
  18. Gill Smith

    December 5, 2018 9:09 am

    I added this to Day 5 of HOPE Adriene, just for a weeny bit of satisfaction ! 🧘🏼‍♀️🧘🏻‍♀️🙏💞

    Reply
  19. Douaa El Issawi

    January 23, 2019 6:14 pm

    great I love it am trying to do it always !!! My problem is that I feel that I don't have a balance between my upper part of my body and the lower one please what can I do??

    Reply
  20. RNDM Creations

    March 2, 2019 11:00 pm

    My abs were starting to become flabs until I discovered this video.
    Thank you, kind human!!

    Reply
  21. Alice Remigy

    March 6, 2019 8:56 pm

    Wow i've been doing this a few times and today for the first time, having my lower back becoming flesh with the mat felt really easy ! Thank you Adriene ☺️

    Reply
  22. Summer Daydream

    March 9, 2019 10:34 pm

    I just discovered this video. I'm going to check out your channel. Thanks for a challenging little sequence!

    Reply
  23. Farren Tayler

    March 12, 2019 5:54 pm

    Hi! I Love your channel, doing a yoga video almost everyday at home. My partner is like, Im so glad you found her! We usually practice on here together 🙂
    Thanks!!

    Reply
  24. Jess W

    April 4, 2019 5:18 pm

    Adrienne I have done yoga for 3 years after stumbling across your videos, even though consistently on and off. I love your videos and what they’ve done for me. Thank you 100000 times

    Reply
  25. Janel Braun

    April 8, 2019 2:09 am

    You don't realize how much you've helped to get me through things. You're such a beautiful person and soul❤😊🙏 thank you for these videos and the beautiful connection they bring

    Reply
  26. Telika Howard

    April 23, 2019 6:12 pm

    It was fast and yet my stomach feels like I've been working out for an eternity thank you thank you thank you

    Reply
  27. Hallam Chitty

    April 24, 2019 7:29 am

    Hey Adriene! Great workout, I did the best I could.. just wondering if I could request a yoga session designed for someone who is paraplegic, which has no use of and muscles below the waist

    Reply
  28. otherworldXotherhalf

    April 25, 2019 3:10 am

    I am not at all motivated in the slightest to work out. I wish I was, but I am just not. Thank you for making this video; it's just short enough where I can actually convince myself to do it. I'm hoping after consistent time of only having to commit to 6 minutes, I'll be in better physical standing to where I will feel motivated enough to do more. My tummy is starting to make me uncomfortable with how I look, but after 6 minutes of this every day I know I'll be shaping it up! You gotta start somewhere! Thank you!

    Reply
  29. Rancho TV

    April 25, 2019 6:09 am

    My lower back hurts while doing this ab crunches…. I don't have any back pain issue…..why?

    Reply
  30. Shannon lim

    May 4, 2019 1:57 pm

    omg this went by really fast! It seriously felt like 2 mins HAHA! but really effective 👍🏻

    Reply
  31. HeartToHeartHealing

    May 7, 2019 6:01 pm

    Time just flew, and you made it so easy! Thank you for this awesome ab sequence!

    Reply
  32. Janine Sorrell

    May 19, 2019 12:10 pm

    I have had tendonitis in my hip and have been dealing with it for a long time. What is best way to strengthen hip while not agitating lower back on the side that is effected. Love your videos!

    Reply
  33. Gill Smith

    May 22, 2019 7:09 am

    Back to this favourite quickie as Day 22 of the OPEN calendar was not going well, too much discomfort on standing legs. I could not achieve successful balancing. I have never given up on a practice but I was feeling sore after yesterday’s activities (not yoga) so I had to be mindful 🧘🏼‍♀️🧘🏻‍♀️🙏💞

    Reply
  34. Rio Mae Blanco

    May 22, 2019 4:06 pm

    It was a great core yoga practice ☺️ Thank you Adriene and namaste 🙏🏻✨

    Reply
  35. Elona Kongo

    June 4, 2019 7:43 pm

    Hi Adrienne …..thank you for your videos ……I started almost 2 months ago doing yoga with your videos and I feel better no more back pain. One help for this video regarding neck pain…does it have the same effect not lifting the neck? Namaste

    Reply
  36. Sal Gordillo

    June 22, 2019 6:06 am

    I love your videos Adrian you’re so gorgeous but great standard performance great body movement perfectly balanced well just want to know are you married because you’re a very beautiful woman and if you can’t can you tell Benji or can you just give him a hug for me that’s my buddy thank you love always🌹

    Reply
  37. Nikita Handa

    June 27, 2019 6:27 am

    hi Adriene, i am only looking to loose lower belly fat, will this work for me? i don't want abs. just wanna loose a couple of inches on my lower belly.

    Reply
  38. Karen Homer

    July 18, 2019 7:40 pm

    Love this short little video for adding at the start of my yoga practices. Would love another one targeting lower abs post natal? My abs are non existent 3 years after birth. Maybe some pelvic floor too? X

    Reply
  39. BeyondTheBop

    August 26, 2019 6:32 pm

    This is such a great quick workout. Whenever I work the abs I seem to increase the tension in my neck and shoulders even more (I tend to build up tension in that area outside of workouts often).
    But this workout is easier to do for me without building up more tension.
    Thanks a lot!

    Reply

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