Quick 10 Min Ab Workout!



Hey guys!

Today I want to share with you a hard-hitting quote that we posted on the BODYPOP Instagram account. I love this because diamonds can mean so many things. The most important takeaways to remember are this:

– Diamonds are created under pressure…in a limited amount of time

– Diamonds are rocks. Though they are pretty, they are TOUGH.

I hope you like this one. If so, pin it and share with your friends! Now…on top a new printable! Ah, it’s been a while, I know. Gotta get back to these because I love them!


Abs in 10 min? Yes please! These are my top 6 ab sculpting moves of the moment! Amazing combo that will leave you SOREEEEEE! You gotta try this routine 3-4x a week in your spare time and I promise you will start seeing the strength in your core improving tremendously week by week. You can follow the whole routine with me on YouTube! Click here.

Also, I’ve got a new protein smoothie recipe for you! One of the BEST I’ve made recently!

pineapple protein greens

Pineapple Protein Greens Smoothie

– 1 banana
– 1 handful of spinach
– 1/2 cup of frozen strawberries
– 1/2 -3/4 cup pineapple juice
– Scoop of vegan vanilla protein powder
– 4-5 ice cubes

And finally…here’s a sneak peek at what I snapchatted today! (Follow at Blogilates if you haven’t already. So many BTS videos and fun, silly things!)


Indeed that is quite a big flower. Today I got all glammed up for a magazine cover shoot and they put me in some super fashion-y gear! I was so afraid and so not sure if my face could handle the gold glitter makeup and if my body could pull off the crazy clothing combos. (I usually stick to browns and neutrals for my face.) Luckily though, the stylists and makeup artist were very very good at what they did. And you know what? I was pushed out of my boundaries and survived. But not only survived…I think I thrived!! I ended up getting comfortable with being uncomfortable and truly owned my look.

Speaking of owning looks…I had to practice a lot of “serious face” poses. It was QUITE A CHALLENGE. Or should I say…I am quite CHALLENGED in serious face. Ha. But I think I did it! We will see I guess!

I had so much fun at the shoot and cannot wait for you guys to see the final cover. It should be coming out next month! Woohooooo!!!

Okie dokie, well that is all for today! Love you so much!

<3 Cassey

PS: Keep ROCKIN’ #ROCKTOBER! Get your free workout calendar here if you haven’t already.

26 thoughts on “Quick 10 Min Ab Workout!”

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  1. Not all people are able to use beautiful words in life, there are some people who are able to put the words of their mind into words, you are the only one of them, you have written this post in a very beautiful way.

  2. Shamim says:

    Hi Cassey,

    I love your videos. I follow your workout calendar videos almost everyday. My only suggestion is that I’d love to see more videos on stretching dedicated to different parts of the body, because from what I can see, there are a handful of videos for stretching, only. I’d like to see more stretches for upper body, lower body, and videos of stretches to do after doing workouts on the booty! I guess what i’m saying is if you can add a stretch video at the end of every playlist workout in your calendar, just like you have a video dedicated to cardio at the beginning of every playlist, to stretch out those particular muscles that I work out, please!

  3. Veesta says:

    Cassey, I love your videos! You are so motivating and I get to learn so many new workout ideas.
    I enjoy making smoothies for post-workout meals, but do you find that all the fruit gives you too much sugar? I know it’s natural sugar but it’s still sugar! What veggies can I use instead that will still make a tasty drink?

  4. Christina C says:

    First off, you look great in gold! Also,this is a great routine, I was so sore on the Tuesday after I did this! Love so much!!!

  5. Polly says:

    Hi Cassey, I’m from Italy and I’ve just round out tour great blog and videos! I’m surprised at how inspirational and motivating you are! I’ve just started following your routines and I have a question for you: three times a week I have volleyball training so I work out at home more or less twice (mostly during weekends); which workouts would you advise me to do to be more effective? This year I managed to lose 7 kg thanks to diet (followed by a nutritionist) and sports, and now my objective is to lose the last 3 toning up (legs and butt on top of the list). Thanks in advance for your help!

  6. Micks says:

    Hey, Cassey.
    I wanted to request an abdominal workout targeting the muscles nearest the diaphragm (pelvic floor, diaphragm, multifidus, and transversus abdominis). I recently found some enlightening information about pelvic floor disorders, and discovered that 1 in 3 women have pelvic issues. I’m sure these muscle groups are already included in many of your videos, but it would be nice if one was dedicated to pelvic health.
    Also, if possible, a video directed toward surfers would be nice. Perhaps, one that included indo-board/balance-board exercises. I’m not a good surfer, but would like to be. Many surfers incorporate Pilates into their workout regimen.
    Finally, I was wonder if something could be substituted for spinach in the smoothie. I am slightly anemic, and I read that while spinach contains iron it contains something else that prevents iron from being absorbed. So, that would be bad:/

    Thank you very much . . . I enjoy your fitness videos.

  7. The smoothie sounds DELICIOUS! I think I will do this quick 10 min ab workout. My little one is sick, and today is a total lounge day for us!

  8. Tiffany says:

    Cassey, you are beautiful in everything! Your legs inspire me to work harder!! Thanks for being so sweet and amazing!!

  9. claudia says:

    beautiful xx


  10. Maïlys says:

    Oh my gosh, this quote… this smoothie… You’re fabulous, thank for all you do for me, for us, to give us all this motivation!
    KIsses from France!


  11. Kathy says:

    Cassey!!! Tat quote with the diamond was EXACTLY what I needed these days!!! 🙂
    College started again and I’m driving crazy with the people there. In the last few days I kinda stumbled across people that wondered why something doesn’t work out, even saying out loud the reason, but they just don’t recognize it and one old lady from our senior students killed a computer in the library. Aside from this did it take me forever to find the exam passport to graduate on our website and fill in all my classes and grades. The one who designed it didn’t know that class titles are not consistet out of two words but often 10 and the lines to fill in are so tiny. >.< I'm really nervous and stressed out and wow, I can't even describe how I feel inside. On Monday I had problems printing out my bachelor thesis and when the computer denied my password I was near to burst out into tears cause I was so tired and nothing worked out the way it should.
    Okay, sorry very much that I'm spoiling you with my life, but I just needed to get that out before I swallow everything and crash inside.
    I hope you all have a nice week 🙂

  12. Ana says:

    Hi Cassey, I’m from Portugal. I would like to say that you are “maravilhosa” and please come to Portugal!! I am doing your calendar since january of 2014, almost a year. I am not fat and I am not too skinny, I am about 1,60 metros and 49kg. I don’t go on diets, but I don’t eat fast food either. I have flat abs and thanks to you now i don’t have muffintops ^^, but I have cellulite on my hamstrings and outertight 🙁 yesterday I saw a comment asking for some exercises on that area and here i am asking for them too. Cassey, congratulation on your designs I am absolutly in love. Thank you. Beijo.

  13. Cai says:

    Cassey, you are so stinking GORGEOUS in that picture. And I love your outfit. And your workouts. (Even though I’m gonna be so sore tomorrow.)

  14. Jessica says:

    Diamonds are made by slaves. 🙁

    1. Krissy says:

      nope, diamonds are a chemical structure of carbon atoms that are fromed by a lot of pressure on carbon-bearing material.
      yes yes, they are often “harvested” by slaves. But that doesn’t conflict with Casseys quote, because it alludes to the property of diamonds, that are nearly unbreakable.

  15. Lama says:

    I’m following your monthly calendar and I’m so glad That I did this workout
    Love you Cassey

  16. Lama says:

    If you read this Cassey, I just want to know are you starting a mealplan soon, you know what a mean setting a date and all and telling us popsters about it so we can all do it together, because honestly knowing that I’m not alone and seeing your tweets are one of the many things that motivates me to keep going. So if you read this let me know

  17. audrey says:

    Hi Cassey,

    I love your videos and blog. I’m a huge fan from Toronto. I was just wondering if you have any tips on lower your heart rate? I’m a 21 year old dialysis patient and been doing your videos for almost a year and have lost 10 kg thanks to you but my heart rate is at an extremely high level which could be bad in my case.

    If you have any tips to help lower heart rate it would be greatly appreciated.

    Love you and keep doing what you do.

  18. Great ab workout. I’ve never done the butterfly crunches before and will need to try those. You look amazing in gold! Love it!

  19. Sigrid says:

    Did this yesterday, and I´m soooo sore! Your best ab-workout of all time, I think, actually!!

  20. Good for you babe, hope you had fun at the photoshoot, it’s the most important!

    I remember my 1st professional photoshoot with a ditto photographer 16 years ago, I was nervous as hell and most of all thought that the client was crazy to book ME as a model and even pay me to be on their picture. After I saw the pic published, I started to get a slight understanding, lol. It is amazing what light, a good setting, nice clothes and some photoshop can do.

    Don’t forget to share your editorial (?) when it’s out!


  21. You’re so inspirational! I love it!
    You look so good for your photo shoot too! Can’t wait to see the final product!

  22. Jennifer says:

    Hi! Question. Is it okay to do the 10 minute abs, along with the #Rocktober calendar, every day? Would that be too much?

  23. I love your top! and this smoothie!

  24. Vanessa says:

    You look gorgeous and I love your hair!
    Did you do the beachy waves by yourself?

  25. I think you’re getting better and better at photo shoots, Cassey! In 5 years I’m so glad to be following you and your journey and keep seeing you grow. 🙂