Setting aside some time each day for fitness training is an excellent way to keep your mind and body in good shape. Regular exercise is associated with innumerable health benefits. Some of the benefits include boosting one’s immunity to regulating key body functions as it will help you keep you moving in the right direction.
10 Minutes Abs Workout Routine
While aerobics and Zumba are popular these days, but it may not be helpful to transform the core. If one is invested in developing a six-pack then abs workout is a must. The best way to get started on this journey is with a 10 mins abs workout routine.
10 mins abs no equipment workout
It may not be possible to go to the gym all the time but there are abs workouts that require no equipment at all. These workouts can be completed in the comfort of your home. Some of the exercises that you can try at home include:
- Mountain climbers
- Sitting bicycle crunch
- Side to side crunch
- Reverse crunch
- Hollow body hold
- Spider plank crunch
- Boat pose
- Side plank
A point that one must note is that one must hold each pose for 30 seconds and then rest for the next 30 seconds, particularly for beginners. However, with time as the core strength increases, one can extend the duration of the exercise while taking shorter breaks.
The first exercise is called mountain climbers that work the muscles in the lower abs, legs, thighs, and shoulders. To perform this exercise, take the push-up position keeping the shoulders keeping the back straight. Next, pull back one knee holding it to the chest while maintaining the push-up position. Change the knee position and keep alternating between the two knees. Start slowly and begin increasing the speed as it will increase the complexity.
Sitting bicycle crunch
The next exercise works the lower abs and the oblique muscles. Assume a sitting position with the knees on the ground with the chest up and knees bent slightly. Take the hands and place them behind the head in a comfortable position, do not strain the neck, and lean back. Lift one knee so that it meets the opposite elbow and repeat the same with the next leg and opposite elbow.
Side to side crunch
Another effective exercise that you can include in a 10 mins abs workout routine is the side to side crunch. The muscles worked are the upper abs and the obliques. To perform this exercise, lie down on the back and bend knees on the floor. Next push the lower back to the ground so make the core move. After that lift the shoulders from the ground and bend on the sides to try and touch the feet. Rock back and forward quickly to feel the burn in the obliques.
The reverse crunch is an excellent exercise that works the lowers abs well. To perform this exercise, first, lie on the back, bend the knees, and place the feet on the floor. The hands must be placed under the ears or next to the head. Ensure that the lower back touches the ground, at all times, and lift the neck to improve engagement. Bend knees into crunch position to the chest position while tapping back on the ground.
Hollow body hold
Another exercise that you can add to your 10 mins abs workout routine is the hollow body hold. This exercise works the upper abs, lower abs, and back muscles effectively. For the entire movement, lie on the back keeping the lower back pressed to the ground. Extend legs and arms to the center and hold this position for approximately 30 seconds. This exercise is a little challenging in the beginning. For this reason, one may bend their legs initially.
Deadbug is another exercise that requires no equipment at home. It works the upper abs, lower abs, and the back muscles. To begin this exercise first lie down on the back and ensure that the back touches the floor during the exercise. The knees must be bent at a 90-degree angle over the hips and raise hands up. Lower one leg and the opposite arm. Slowly, assume the starting position and repeat the exercise using the opposite leg and arm.
Spider plank crunch
This exercise targets the glutes and lower abs. Assume a push-up position with the hands underneath the shoulders, while the legs extend backward, and the toes reach the ground so that the body remains in a straight line. First, lift your right leg and bring the knee to the outer side of the elbow and then return to the plank position. The movement can be repeated using the other leg.
Another simple yet effective exercise is the boat pose that works the lower abs. Sit in an upright position while bending the knees and keeping the feet flat on the floor. Lean back slightly and lift the legs from the floor while ensuring that the body remains balanced. Next, extend the arms with palms facing upwards as the body is now in a V-shape. Hold this position for 30 seconds. Release this position and repeat it once more.
The side plank is another exercise that is perfect for fitness training that can be added to any 10 mins abs workout routine. This exercise simultaneously works the abs and back muscles. First, on your left slide place, the elbow below the shoulder and the forearm must be placed perpendicular to the body. Next, place the feet one on top of the other. Contract the abs and lift the hips off the floor so that the body creates a diagonal line from the shoulder to the feet and hold this position for 40 seconds. Repeat the same process on the opposite side.
The best part about these exercises is that no equipment is required, and it can be done anywhere and at any time. Select five of any of the exercises described for your 10-minute abs workout. Ensure that you mix up the routine so that you do not apply too much strain on your abs.