Did you know that the secret to chiseled abs is just a short daily workout? Many people spend hours grueling in the gym doing ineffective workouts that don’t get results. Intensity is more important than duration, and if you perform this 10-minute core buster just three times a week, you’ll start to see results.
Looking good helps you feel good – an energized body makes for a more balanced and peaceful mentality. Each of these moves will be completed for a duration of 45 seconds. Pick five of them for a routine, and switch it up when you get bored. What are you waiting for? Grab your yoga mat and start getting sculpted today!
1. Forearm Plank
Over time, you can work your way up to longer time goals, but 45 seconds is a great starting point. A plank is a total body strengthener, but the form is key. Keep your elbows directly under the shoulders, with legs zipped together and hips lifted so that your spine is in a straight line. Lift hips to keep weight forwards on your arms, toes, and the balls of your feet. Keep abs engaged and remember to breathe. You can perform this on your palms if it’s more comfortable.
2. Dead Bug
This gentle movement can be modified for all fitness levels – just slow it down to make it harder. Lie on the mat with arms extended straight over the chest. Now, bend hips and knees to 90 degrees, with torso and thighs creating a right angle. Now, brace your core and keep your spine on the ground as your left arm reaches back. At the same time, extend your right knee and hip, reaching your heel towards the floor. You can also opt to do a toe tap rather than a full leg extension, which is more difficult.
3. Ab Bikes
Lie down with your legs extended. Now, bend your elbows, holding your fingertips to support the back of your head. Lift your legs, head, and shoulders off the ground. As one leg stays extended, draw the other one in towards your chest. Simultaneously twist the torso so that your knee taps the opposite elbow. Repeat for 45 seconds.
4. Toe Touch Crunches
The regular crunch is not effective and puts unnecessary strain on your upper body. Instead, try the toe touch crunch. Lie on your back, with legs together. Lift them in the air so thighs are perpendicular to the floor and create a 90-degree angle from the body. Extend your hands out so you’re reaching towards the toes, lifting your head and chest. Do this smoothly and without jerking motions. Repeat for 45 seconds.
5. Russian Twist
This is a killer way to get to those side abs. Sit on the floor with legs bent in front of you. Beginning in this sit-up position, lean back so that your core is engaged, but your back is still as straight as possible. Twist the torso from side to side, with hands clasped in front of you. To make this harder, lift your feet off the floor and bend your knees, crossing ankles. Repeat for 45 seconds.
6. V-Up
This is one of the more challenging moves in our routine, but it gets results fast. Lie down on your back with legs straight and arms extended straight behind your head. In a swift movement, lift the torso fulling off the ground, and lift your legs at the same time, trying to touch your toes. Your body will create a V-shape. If this puts pressure on your back, modify by keeping your legs on the floor. Do not use momentum to get up. Repeat for 45 seconds.
7. Bear Crawls
We all crawl as babies but stop as soon as we learn to walk. Crawling is actually a fantastic stabilizing workout that challenges your core and adds strength. They’re a low impact alternative to burpees. Simply start in a bear, with knees under hips, lifted and hovering a few inches off the air. Keep your elbows beneath the shoulders as you either walk forwards or side to side. Repeat for 45 seconds.
8. Mountain Climber
This move basically merges a plank with knee movements to help engage all parts of your core. It can help you improve both strength of your core and balance. Begin in a plank position with hands under shoulders. Lift the right knee towards the chest, keeping hips down and a straight back. As you return that leg, lift the other knee towards the chest. Keep alternating for 45 seconds.
Source: herbeauty.co