10 Minute Abs Workout Will Rock Your Core


Didn’t get that six-pack in time for stomach-showing season? A solid core is just a few minutes away with 10 Minute Abs workout can be done just about anywhere. No gym or equipment needed!

This quick routine helps sculpt strong abdominals and obliques, while also engaging your lower back for an overall fit core. From burpees and push-ups, to running, swinging a golf club, or perfecting your dolphin pose, every athletic movement benefits from these foundational muscles.






10 Minute Abs features nine unique moves, including superman planks and windshield wipers, that will mold your midsection in less time than it takes to stand in line and buy your morning coffee. What are you waiting for? Follow along below!

Bicycle Kicks              (30 sec)
Elbow plank                (45 sec)
Staight Leg Lifts        (10 Rap)
Russian Twists           (10 Rap)
Mountain Climbers  (30 sec)
Rest                                 (15 sec)
Superman Planks      (8 Rap)
Side Plank – Left         (45 sec)
Windshield Wipers   (8 Rap)
Side Plank – Right      (45 sec)
Bicycle Kicks                (30 sec)
Mountain Climbers   (30 sec)


Bicycle Kicks

Kuvahaun tulos haulle Bicycle Kicks abs gif
1. Lying on the back, fully extend the legs. The entire body should be parallel to the ground.
2. Place arms above the head or off to the side for added stability.
3. Slowly bring the left leg toward the chest, bending at the knee as it comes to the chest. Bring it as close as it will go.
With the left leg is at the chest, bring the right leg, bending at the knee, toward the chest while at the same time, extending the left leg back to its straight position. (Note: To put more emphasis on the obliques, one may bring the torso up (with the hands behind the head), and twist the torso so one’s elbow meets the opposite knee as it comes towards the chest.)
4. Do not allow the legs to touch the ground at the bottom (keep them 2-6 inches above the ground). Hold the lowered position for 1-2 seconds before alternating to the other leg.


Elbow plank


1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too;careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.






Staight Leg Lifts


1. The starting point is lying on the back with both legs out straight.
2. One leg is then lifted a few inches off the couch/floor, keeping the knee straight.
3. The position may be held for 2-5 seconds, before the leg is lowered slowly back to the floor.


Russian Twists

Kuvahaun tulos haulle russian twists gif
1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
5. Repeat for the recommended amount of repetitions.

Continues on next page(Page 2) >>




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