Did you know that the secret to chiseled abs is just a short daily workout? Many people spend grueling hours in the gym doing ineffective workouts that don’t deliver results. Intensity is more important than duration, and if you do this 10-minute workout just three times a week, you’ll start to see results.
Looking good helps you feel good: an energized body creates a more balanced and peaceful mindset. Each of these moves will complete over 45 seconds. Choose five of them for a routine and change them when you get bored. What are you waiting for? Grab your yoga mat and start sculpting today!
1. Forearm plank
Over time, you can work your way up to longer time targets, but 45 seconds is a great starting point. A plank strengthens the entire body, but form is key. Keep your elbows directly under your shoulders, with your legs together and your hips lifted so your spine is in a straight line. Raise your hips to keep your weight forward on your arms, toes, and balls of feet. Keep your abs engaged and remember to breathe. You can perform this on your palms if it is more comfortable for you.
2. Dead insect
This gentle movement can be modified for all fitness levels; just slow down to make it harder. Lie on the mat with your arms extended directly over your chest. Now bend your hips and knees to 90 degrees, with your torso and thighs forming a right angle. Now, brace your core and keep your spine on the ground as your left arm reaches behind you. At the same time, extend your right knee and hip, drawing your heel toward the floor. You can also choose to do a toe strike instead of a full leg extension, which is more difficult.
3. Abdominal bicycles
Lie down with your legs extended. Now, bend your elbows and hold onto your fingertips to support the back of your head. Lift your legs, head, and shoulders off the ground. While one leg remains extended, draw the other in toward your chest. Simultaneously rotate your torso so that your knee touches the opposite elbow. Repeat for 45 seconds.
4. Finger touch crunches
Regular sit-ups are not effective and place unnecessary strain on your upper body. Instead, try the crunch with your toe touch. Lie on your back, with your legs together. Raise them into the air so that your thighs are perpendicular to the floor and create a 90-degree angle to your body. Extend your hands to reach your toes, lifting your head and chest. Do this smoothly and without sudden movements. Repeat for 45 seconds.
5. Russian twist
This is a great way to hit those side abs. Sit on the floor with your legs bent in front of you. Starting in this seated position, lean back so your core is engaged but your back is still as straight as possible. Turn your torso from side to side, with your hands clasped in front of you. To make it more difficult, lift your feet off the floor and bend your knees crossing your ankles. Repeat for 45 seconds.
