We all set fitness goals for ourselves. To get these goals you start working out every day. You can take this workout up a notch by including this 10 minute abs workout.
Being consistent with your schedule and increasing the intensity will help you achieve your goals. You can achieve the coveted six-pack with a good core workout, some determination and a lot of hard work. This workout is made especially if you have a tight schedule so that you can workout and get work done.
You don’t even need to visit a gym, you can do this from the comfort of your home at your own time and pace. Another good part of this 10 minute abs workout is that you don’t require any equipment.
Each exercise has to be performed for one minute. There will be a 5 seconds break between each exercise. You can use the aid of a timer. Make sure to warm-up before you begin.
So put down a yoga mat and get ready to get sweating!
Intense 10 minute abs workout
1. Scissor Kicks
For this exercise, lie flat on your back with your legs straight up in the air. Open your legs wide and then cross right over the left leg. Open your legs wide again and cross left over the right leg. Perform this motion as fast as you can for a whole minute without lowering your legs.
Keep your hands next to your sides and breathe. Scissor kicks engage your core muscles, glutes and leg muscles.
2. Reverse crunch + leg drop
Lie flat on your back with your legs in the air. Keeping your legs together bring them down but do not touch the ground. Try not to bend your knees and push your lower back into the ground.
When your legs reach the lowest lift them back up and lift your hips too so that your legs are bending towards you. Now bring your hips down along with your legs just before they touch the ground and repeat. Keep your core engaged. Perform this for one minute and take a 5 seconds break.
3. Russian Twist
Russian twist targets your core, shoulders and hips.
Sit down with your back erect and legs stretched in front of you. Now lift your legs up and bend your knees so that your calves are parallel to the ground. Your body should look a V.
Link your fingers and twist from side to side so that your elbows slightly touch the ground. Do this for a minute. Keep your core engaged and don’t slouch. As you twist your upper body let your knees slightly lean in the opposite direction.
4. Mountain climbers
Mountain climbers spark up your heart rate and work your core well if performed correctly.
You need to get into plank position first, your hands placed a little wider than your shoulders and legs at hip-width. Your hips should be low and in line with your shoulders. Bend your right knee to bring it to your chest. Take it back to the starting position. Repeat with your left leg.
Mountain climbers should be performed at a quick pace. Don’t lift your hips too high and switch your legs quickly. Perform for a minute and take rest for 5 to 10 seconds.
5. Bicycle crunch
Bicycle crunches target your core.
Lie flat on the ground with your hands behind your head and knees bent. Press your lower back into the ground and engage your core.
Bring your right knee to your chest, lift your shoulder blades up and twist to your right. Stretch your left leg out and let it hover over the ground. Now switch legs and bring your left knee to your chest and stretch your right leg out. Repeat this for a minute.
Don’t tuck your chin in or bend your neck awkwardly.
6. Crab leg raise
The crab leg raise not only gives you a stronger core but also strengthens your glutes.
For this, you need to lie on the ground, place your hands to your side and lift yourself up. Your knees will be at 90-degrees.
So your palms are facing inwards, your torso, hips, and thighs are parallel to the ground and your feet and facing forward. Lift your right leg and stretch it out straight without lowering your hips and bring it back. Repeat the same with your left leg.
You can do 2 sets of 10 reps in a minute. Rest for 10 seconds and continue.
Focus on keeping your hips stable.
7. Flutter kicks
These look quite easy but are a bit tough. They work your legs and your core.
You need to lie flat on your back with your hands to your side. Make sure that your core is engaged and your lower back is pressed into the ground. Stretch your legs out straight.
Now lift your legs and let them hover above the ground and kick your legs simultaneously in an up and down motion. You can also alternate between up and down motion and crossing your legs over each other. Do this for 30 seconds, take rest and then do it for another 30 seconds and take rest. Make sure that you are breathing throughout and that your back isn’t arching.
8. Knee-to-chest tuck in
Lie down on your back and stretch your hands above your head and your legs straight out. Link your fingers above your head. Keep your back flat and core engaged.
Bring your knees to your chest and bring your hands around your legs. Lift your hands up again and stretch your legs out to hover over the ground. Repeat this exercise for a minute and rest.
9. Plank knee tuck in
Planks are the best exercise to build a strong core and you can increase the impact with knee tuck-ins.
Get into a plank position with your forearms below your shoulders and legs at hip-width.
Bring your knee to your chest and out again. Repeat with the other leg. Do this for a minute with breaks if you need. Make sure to keep your torso and hips are not arching. Inhale with every tuck in and exhale with every stretch out.
10. Plank with hip twist
Complete your 10 minute abs workout with this exercise.
Get into plank position. Once you are stable, twist at your hips from side to side. Bring your hips to the ground gently and lift back up without losing balance. Make sure to not twist too much or you might hurt your lower back.
This targets your abs, your glutes and obliques.
This was your quick and intense 10 minute abs workout. Make sure to cool down post-workout. Pay attention to your form and posture throughout the workout. A good workout is complete only with proper rest and good nutrition. So make sure you eat and give your body enough time to heal and get in form. Avoid performing the workout if you have injuries, pains or health-related issues. This might cause aggravation of the injuries.
Hope you have an awesome, satisfying workout!