Use this 10 Minute Abs Workout to focus on strengthening and toning your midsection. This workout can be used by itself or you can use it in addition to another routine to get some extra abdominal work. Though you only go through each exercise once, the 45 seconds straight for each move is more than enough to get a good burn.
Using this routine by itself:
If you are only doing this routine, we suggest doing it two to three times a day at random times throughout the day and do this daily set up three to four days out of the week. To get more muscle definition out of this workout, you also need to incorporate a reduced calorie diet and more physical activity to get rid of any excess fat content that may be covering your midsection.
Using this routine with other workouts:
If you are using this routine in conjunction with other workouts (we suggest doing it this way) then you don’t need to do it as often. On top of a regular workout program (2-4 days per week strength training plus 1-2 days per week 45-60 minutes cardio or 20-40 minutes HIIT; for example) then add this ab workout in on your cardio days and on two or all of your strength training days. On the cardio days you can do this ab routine before or after the cardio but on the strength training days try and do this routine at the opposite end of the day from your regular workout. This helps keep you from over stressing your core muscles, as well as increasing the number of calories burned in a day compared to doing both the strength and abs video at the same time.
Other free Fitness Blender workout videos to use with this abs workout:
- HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core
- 1000 Calorie Workout Video: 94 Minute Insane Bodyweight Workout Challenge - Attempt at Your Own Risk
- Total Body Toning Strength and HIIT Cardio Workout - You vs You
For best results in belly fat loss, reaching a healthy bodyweight, and getting a lean, fit, healthy body check out Fitness Blender's 8 Week Fat Loss Programs and Meal Plans
Calories Burned:
A female weighing 140 pounds would burn an estimated 70 calories in the 10 minute of this routine. A male of 185 pounds would burn roughly 86.
Printable Abs Workout - The following is a list of the exercises you are going to be doing and the muscles they target.
Flutter Kicks: Though this motion does not cause the abs to move through a range of motion, they do cause the abs to contract to stabilize the hips. Focus on keeping your back on the ground to fully engage the stomach.
Rotation Reach Crunch: This motion not only works the abdominals but also targets the obliques because of the shoulder rotation.
Pilates Side Hip Raise: This focuses on the obliques and outside thigh for the motion but also uses the lower back and abdominals for support and balance.
Russian Twist: Using the abdominals and lower back for support, this exercise focuses on the rotational motion through the obliques. If you want to make this exercise a bit more challenging, lift your feet up off of the ground and you will also more heavily engage the hip flexors and quads, as they are called on to help you keep your balance.
Toe Touch Crunch: This is a great abdominal isolating exercise for both the upper and lower abs. To make sure you are getting the most out of this exercise, don’t let your abs relax when you are at the bottom of the crunch motion (when your shoulders are closer to the ground).
Pilates Leg Pulls (facing up): These work your lower back, glutes, and hamstrings. The hip flexor is also employed to complete the leg lifting motion and your quads are relied on for balance.
Pilates Leg Pulls (facing down): This facedown variation of the Pilates move also targets multiple major muscle groups, making it an excellent option for burning calories and toning up. You will feel this in your glutes, abdominals, lower back, hamstrings, deltoids, pecs, and quadriceps.
Pilates toe Taps: This is a simple move that is very effective at toning the abdominals and the front of the thighs. The constant tension in the abs makes this just slightly harder than it looks; be sure and keep your movements slow and controlled throughout the entire range of movement to keep it as effective as possible.
Knee Tuck Crunches: These are a great bodyweight exercise for abs that effectively engage the upper and lower abdominals simultaneously.
Remember that nutrition and eating habits are a huge part of having a flat stomach and defined ab muscles. Check out Fitness Blender Recipes for ideas on healthy meals.
FAQs
10 minutes is the ideal amount of time for an ab workout, especially if it includes intense exercises. Short workouts are easier to fit into busy schedules, and allow you to focus on performing each move with good form. Additionally, 10 minute ab workouts are perfect for adding on to other strength workouts.
How many times a week should I do a 10 minute ab workout? ›
You can train abs 5-6 times per week or even daily, for no more than 10 minutes at a time. The core muscles are involved in almost all everyday movements we do, so unlike other muscle groups, it's ok to train them this often. I believe you can get a complete killer ab workout in just 6 minutes.
What exercise works abs and obliques? ›
Russian Twist
Keep a flat back and twist your torso to the left. The weight should twist with you. Stop twisting when you feel a stretch in your obliques and tap the weight to the ground. Then rotate torso and tap weight to the ground on the left side of body.
Can you train abs and obliques everyday? ›
Generally speaking, Jay says, most people shouldn't do ab workouts more than six times a week. Not only do your abs need a break, but so does the rest of your body. Without at least one rest day per week, you aren't giving your body a fighting chance to recover from the workouts you put it through.
How effective are 10 minute workouts? ›
People assume that if they don't have a lot of time, it's not even worth trying to squeeze in a workout. But the truth is that completing a short workout daily can really make a difference for your health. Studies show that exercising for just 10 minutes can boost your physical fitness, energy and mood.
How many minutes of abs should you do a day? ›
How long your workout should depend on your goals and fitness level, but many experts recommend 20-30 minutes per session. For beginners new to ab training, start with 10-15 minutes and gradually increase duration as your fitness improves. Going beyond 30 minutes risks overtraining muscles.
What is the most effective ab exercise? ›
From the above list, these are great ab workouts you can do from home:
- Crunch.
- Bicycles.
- Roll Up.
- Plank Toe Touch.
- Standing Side Crunch.
- Standing March Knee Tap.
- Plank.
How long does it take to get abs, anyway? Veteran lifters know all too well just how long it takes to see physical improvements to your appearance. It takes anywhere from three to 12 weeks for new muscle to develop.
How to work out obliques? ›
A side plank is a reasonably simple exercise that targets your abdominal obliques. If you're a beginner, you can start by taking a full plank on your knees and slowly taking it over to one side. Aim to build up to 30-seconds on each side and repeat 2-3 times a week.
Do obliques make your waist smaller? ›
Strengthening the oblique muscles will improve core stability and tone your waistline. Welcome to Start TODAY.
Training your obliques can be beneficial for your aesthetic goals and building up a balanced, symmetrical set of core muscles.
How do you lose belly fat and obliques? ›
17 Simple Ways to Get Rid of Love Handles
- Cut out Added Sugar. Share on Pinterest. ...
- Focus on Healthy Fats. Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. ...
- Fill up on Fiber. ...
- Move Throughout the Day. ...
- Stress Less. ...
- Lift Weights. ...
- Get Enough Sleep. ...
- Add in Whole-Body Moves.
The key advantages to making this exercise a part of your regular routine, according to Assal, include: Improved core strength: At its, well, core, the plank is a powerful exercise to improve and maintain core strength as you age.
Does walking tone your obliques? ›
“Swing your arms naturally as you walk. This not only increases calorie burn but also engages your core muscles, including the obliques.”
Are planks enough for obliques? ›
“Front planks are a great way to work the abs and obliques.
How long to workout abs to see results? ›
How Long Does It Take To Get Abs If You Workout Everyday? Based on my experience as a certified personal trainer, someone who's below 15% body fat (probably considered to be "skinny") may be able to see their abs (six pack abs) in as little as eight weeks with regular exercise and healthy dietary habits.
Do 15 minute AB workouts work? ›
Who doesn't want toned, defined abs? For better or for worse, ab 'quick fix' workouts or products designed to 'stimulate' your ab muscles while you sleep just don't work. The good news? 15 minutes really is enough time to make a difference—if you know what you're doing.
How to get 6 pack in 10 minutes? ›
10 Minute No Equipment Ab Workout
- MOUNTAIN CLIMBER TWIST: Get into full plank position with your core engaged. ...
- LEFT SIDE PLANK WITH LEG LIFT: ...
- RIGHT SIDE PLANK WITH LEG LIFT: ...
- REVERSE CRUNCH: ...
- PLANK UP: ...
- LYING LEG RAISES: ...
- LEFT SIDE PLANK WITH HIP DIPS: ...
- RIGHT SIDE PLANK WITH HIP DIPS:
A 10-Minute Strength and Mobility Workout
Take breaks as needed, but try to work up to the point where you don't need them. As you progress, you can also add light weights, but focus on mastering the movements first. “If you don't take the time to feel safe and strong, that's when problems can occur later,” Ms.
