We know what you're thinking: There's no way you can have a heart-pumping, fat-burning workout in only 10 minutes.
The 10 minute ab workout is faster than most warm-ups, and it's less time-consuming than ordering lunch. You'd be right, based on how most people exercise: countless sets of 8 to 10 reps with plenty of rest and water breaks. Even a 10 minute ab workout does not sound like a lot when done correctly; you will see results in no time!
Online research details muscle gain and weight loss: exercise frequency and intensity are far more significant than session duration for weight loss.
According to recent studies, even a minute of all-out exertion within a brief, 10 minute workout, performed three times a week, is all it takes to build cardiovascular endurance and get the physical benefits of much longer sweat sessions.
Consider what would happen if you pushed yourself for the entire ten minutes. In only a few weeks, you'd be looking in the mirror at a stronger version of yourself.You might even be able to squeeze in an incredible abs workout before your favorite Netflix show is halfway over. But don't just take our word for it; try out the 10 minute ab workout and see the results for yourself.
The torso muscles support and move the spine and stabilize the pelvis, which impacts posture and gait.
Static-hold exercises combined with active movements are an efficient technique to strengthen these essential muscles and prepare them for life's everyday demands in your core 10 minute ab workout. To properly move all of the core muscles, repeat this body-weight exercise two to three times.
30 Seconds Fixed Planks
Do not, under any circumstances, keep an eye on the clock. When you're watching the small hand move around the dial, it feels like it's taking forever, just like boiling water. Put some upbeat music on, keep your back straight, butt down, and remember why you're doing this in the first place.
30 Seconds Plank Up-Downs
Start in a high plank posture with your palms down flat on the floor, hands shoulder-width apart, wrists stacked beneath your shoulders, and legs extended behind your body roughly hip-width.
Place your left forearm on the floor and lower your left arm to the floor. Place your right forearm on the floor and lower your right arm to the ground.
Before laying your left hand on the floor and stretching your left arm, pause for a moment; for one rep, place your right arm on the floor and stretch it to return to the beginning position.
30 Seconds Seated Hip-Hinge
Sit on the floor with your knees bent and your heels flat on the surface. Keep your arms crossed on your chest and relaxed. Hinge at the hips to create a 30-degree elevation in your torso (or lean back with your back straight as far as possible). Hold in this position for 30 seconds straight.
30 Seconds Reverse Crunches
It may be hard to keep your balance; we suggest starting on your back with your arms by your sides and palms facing down. Bend your knees 90-degrees and elevate your legs off the ground so that your thighs are parallel to the floor.
As you crunch your knees into your chest, press your palms against the floor. For one rep, pause briefly at the peak of this movement before slowly lowering your legs back to the ground in a controlled posture without allowing your back to arch off the floor.
Engage your core throughout the exercise by pulling your rib cage downward, so it doesn't flare upward.
30 Second Side Plank
With your right hand underneath the right shoulder (with your left foot stacked on top of your right), balance on the edge of the right foot. Raise your left arm to the ceiling. To actively move the body away from the floor, use your right-side obliques (the side of your torso closest to the floor). In the same way, left-side planks can be performed by using the left side of your body.
In a plank posture, place your hands behind your shoulders and your toes on the ground. Alternatively, bring one leg toward the chest at a time, keeping the body tight. Go as fast as you can while keeping your torso tight and your hips aligned with your shoulders. Perform 10 to 15 repetitions on each side.
Hollow Body Rock or V Ups
Lay down on the floor with your legs outstretched and your arms extended above your head, biceps by your ears. Throughout the workout, keep a tight grip on your glutes, inner thighs, and core.
To form a hollow body with no room between the back and the floor, press the lower back into the ground. To keep the back rolling smoothly, perform little rocks back and forth while keeping the body in the hollow posture.
Sit-ups are a tried-and-true exercise that dates back to your grandmother's cookie recipe. This classic exercise is one to use throughout this 10 minute workout and add to your other workout activities as well.
Take note of the whole range of motion, which will engage several muscles in your abdominal group. Sit-ups are a must-do activity for your 10 minute ab workout. We suggest 15 to 20 reps of traditional sit-ups.
If this motion is good enough for military training in the old Soviet Union, it will work for you.
It's critical not to let your feet drop or break that 45-degree angle while you swing the appropriate weight from side to side, just utilizing your oblique muscles to initiate and stop the movement - no arms! Perform 15 to 20 reps on each side.
We all know that abs training isn't at the top of everyone's to-do list. The time you do have does not always lend itself to a focused core practice, and let's face it, it isn't being emphasized.
Performing a handful of ab exercises every day, contrary to popular opinion, is no longer the norm. Just like you would for any other muscle group, investing the time and care required for them will give satisfactory results.
Regardless of appearance, a strong core is an essential component of any athletic activity. So help yourself with these simple, repeatable techniques that will offer you a 10 minute ab exercise with all you want to achieve. Don't forget to visit our website and follow our Instagram account for weekly updates!
Author: Sara Kamran