10 Minute Ab Workouts – A flat tummy is a highly sought-after feature. Though most people want it to show off or feel good about themselves, however, a strong core improves your stability and overall fitness.
A 2019 study shows that a strong core can improve your athletic performance. The distance between where you are now and the abs you want is time and our 10 minutes abs workouts.
This is a convenient core workout, as it doesn’t take a lot of time. Don’t let that fool you though, these are intense ab exercises. Because of the time constraint involved, you’ll do the flat belly workout at a fast pace with short rest times.
Contents
10 Minutes Ab Workout Structure
We’ll focus on core workouts with no equipment so you can do this anywhere you find yourself.
We’ll present you with a list of exercises for 6 packs to choose from. Pick four of them and follow the routine we’ll explain below. The exercises will include core yoga and some barre core workouts.
Brace yourself, this will be a challenging 10 minutes.
However, it’ll be a productive one too that’ll set you in the right mood to conquer your day. Get ready for the best 10 minutes abs workout you need.
The Routine
- Select 4 exercises
- Do each for 40 seconds and take 10 seconds to rest before starting the next one. This is enough time for your ab muscles to take a breather but not fully rest.
- When you’re done with the 4 exercises, start all over again. Your goal is to repeat the routine 3 times, which will take up the 10 minutes.
We know it’s tough. We also know everyone can’t be on the same fitness level. So, do this to the best of your ability and listen to your body. The aim is to challenge yourself. With consistency, you’ll find the routine becomes easier.
10 Minutes Ab Workouts – 10 Best Exercises for Six Packs at Home
Here are the Exercises to do for a Beautiful Ab Sculpt
1. Pilates Half Roll Back
This is a good beginner ab workout for females.
It’ll help tone your abs and keep your pelvic muscles strong.
How to do it:
- Sit on the floor with your knees bent and keep your feet flat on the floor.
- Stretch your arms in front of you with palms facing each other. That’s your starting position.
- Slowly roll backward, one vertebra at a time, until your shoulders almost touch the floor.
- Only go as far as you can while still keeping your feet flat on the floor. Then lift your torso back to the starting position.
- Stabilize your hips, engage your abs while you roll your hips away from your legs.
- Continue this repetition for the duration of the time.
2. Pike and Extend
This is part of the 10 minutes abs workout because it strengthens your core and is a killer ab workout. All you need is yourself and a yoga mat. So, it’s a suitable abs exercise for home workout.
How to do it:
- Lie on your back and raise your legs above your hips.
- Stretch your hands out above your head.
- Now raise your hands towards your toes, which causes you to raise your back too.
- Lower yourself back to the floor along with one of your legs, keeping the other up.
- Raise yourself back up again, reaching for your toes.
- As you go back down, lower your raised legs while you raise the other one.
- Continue to reach for your toes as you raise alternating legs.
3. Bicycle Crunch
This 10 minutes ab workout will develop your abs muscles. Your lower and upper abs muscles get the effect.
How to do it:
- Lay on your back with your hands behind your head.
- Lift up your legs and bend them at the knees.
- Lift your right knee to your left elbow while keeping your left leg straight. But don’t rest it on the floor.
- Return your right knee and left elbow to the starting position, then lift your left leg to your right elbow.
- If you are doing this exercise right, it should look like you are riding a bicycle, hence the name.
4. Burpees
Burpees is one of the exercises in this 10 minutes abs workout because it stands in as cardio. If you want to shed weight and stay fit, this is a great workout you should do consistently.
Burpees build your whole-body strength. With each rep, burpees work on your chest, quads, hamstrings, arms, and abs.
How to do it:
- Begin in a plank position and do a push-up, ending it at the starting point.
- Now throw your feet underneath you and raise yourself into a jump.
- This completes one rep.
- Aim for as many reps within the time limit.
5. Spider Climbers
This is a variant of the basic plank. This and the other variants are effective for strengthening the entire core and building ab muscles. So, don’t be surprised if you see another variant in this 10 minutes abs workout.
How to do it:
- Get in the full plank position.
- Now, in one motion, lift your right knee upward and outward.
- Get your leg back to the starting position and do the same for the left leg.
- Continue doing this and feel your core burn.
6. Side Planks
Here is another variant of the plank exercise and it works great to sculpt your obliques. This is a beginner ab workout for males, though it works the same for females.
How to do it:
- Lie sideways while resting on your elbow.
- Your legs should be together with one ankle on top of the other. Your other arm should be on your hip.
- Stay in this position for 40 seconds.
7. Russian Twist
You don’t need a weight for this if you’re just starting out. Whichever exercises you choose in this 10 minutes abs workout, let this be one of them.
How to do it:
- You will start out lying on your back with the weight in your hands above your chest.
- Bend your knees such that your calf is at a 45 degrees angle with your thighs. Your feet should not be touching the floor.
- Now raise your torso (using your core) till your back is also about 45 degrees with the floor.
- Now, turn your torso slowly towards your right and then turn to your left. This completes one rep.
8. Boat Pose
This is an ideal yoga pose for strengthening your core. It puts you on your backside and helps build your stamina and even your determination.
How to do it:
- Sit on the floor with your hands by your hips.
- Move your knees towards your chest till your shin is parallel to the floor.
- You should be slightly leaning back a bit by now. Follow this with your hands stretched out beside you.
- Hold this position while focusing on your breath.
9. Mountain Climber
This is another 10 minutes abs workout exercise, that will get your heart pumping. It requires rapid movement of your legs. As you quickly alternate the movement of your legs, you are doing crunches.
How to do it:
- Get on the floor like you would for a full plank. Make sure you stretch your arms out with your elbows locked.
- Bend your right knee and move it towards your chest.
- Drop it back down and follow it up with the left.
- You will alternate both legs rapidly in that motion.
- Do this for 40 seconds, fast and intentional.
10. Low Plank Pose
This is an exercise that targets the entire core, since they are the muscles you’ll use for this posture. As you work those muscles, fat in that area burns.
How to do it:
- Start with lying on the mat like you are about to do push ups.
- With your palms on the floor at shoulder width, raise your body off the floor only slightly.
- You should now be in a position where the length of your body is parallel to the floor and your elbows bent.
- Your only contact with the floors will be your toes and your palms.
- Focus on your breath as usual and let the abdominal fat burn away.
Conclusion
You’re supposed to pick 4 exercises per 10 minutes abs workout routine. You can select a different 4 the next time you want to do the routine. Your muscles like variation, that’s why we gave you choices to rotate with.
Be sure to do this routine at least 3 times a week. Kindly note that exercise alone is not enough to burn belly fat and reveal your six packs. You need to eat right too, sleep well, and avoid stress. Keep this in mind and be steadfast with your routine. Before long, you’ll notice improvements.
