Many people do not like how their abdominal region looks. However, with career, family and other obligations, you may not have a lot of time each day to perform abdominal exercises. Fortunately, you can perform an effective abdominal workout in only 10 minutes. By exercising your abs for just 10 minutes a day, you will strengthen and firm your abdomen in a matter of weeks.
Step 1
Stand with your feet approximately shoulder-width apart to start your warm up. Extend your arms at shoulder height to each side of your body. Twist to the right and then to the left. Keep your feet anchored to the floor. After 30 seconds, lay face down on the ground for cobra stretch. Place your hands under your shoulders, with your palms against the ground and elbows flexed and tucked into your ribs. Press into the ground through your palms to raise your torso off the ground, arching your back to lengthen the abdominal region. Keep your legs on the ground. Lower your trunk back to the ground after 30 seconds.
Step 2
Remain face down to perform the front plank exercise for 30 seconds. Place your elbows on the ground below your shoulders, with your hands below your ears. Anchor your toes to the ground approximately 6 inches apart. Push into the ground with your elbows and forearms to elevate your trunk and legs. Keep your head, spine and legs aligned.
Step 3
Roll to your right side to perform the side plank exercise. Place your right elbow on the ground below your shoulder with your right forearm and hand extended away from your chest. Rest the outside of your right foot on the ground with your left foot on top. Raise your trunk and legs off the ground by pressing into the ground through your elbow. Maintain alignment between your head, trunk and legs. After 30 seconds, move back to a face down position and repeat the front plank exercise for 30 seconds. Then, roll to your left side to do the side plank exercise on the opposite side for 30 seconds.
Step 4
Move to your back to perform crunches. From your back, bend your knees and place your feet flat on the ground. Cross your arms over your chest. Contract your abdominal muscles to lift your shoulder blades approximately 6 inches off the ground so your hands move forward. Slowly return to the starting position. Repeat for as many repetitions you can complete in one minute.
Step 5
Remain on your back to perform reverse crunches. Begin in the same position as crunches. Use your abdominal muscles to pull your feet off the ground and knees toward your chest. Keep your knees bent as you do this. Reverse the movement slowly until your feet are on the ground once again. Keep your torso and head on the ground during the entire movement. Perform as many repetitions as possible in one minute. Then rest for 30 seconds.
Step 6
Stay on your back for cross-over sit-ups. Begin on your back in the same position as crunches. Cross your left ankle over your right knee. Interlock your hands behind your head and point your elbows toward your knees. Raise your shoulders off the ground and twist until your right elbow contacts your left knee. Slowly lower back to the starting position and continually repeat for 30 seconds. Then switch sides--left elbow to right knee--and repeat the exercise for 30 seconds.
Step 7
Perform leg raises from your back for one minute. Extend your legs and rest your heels on the ground. Raise both legs simultaneously until they are vertical. Then, slowly lower them back to the ground and repeat. Keep your legs straight and trunk on the ground during the exercise.
Step 8
Stand up to do weighted trunk twists. With your feet shoulder-width apart, hold a medicine ball or weighted object in front of your abdomen with both hands. Repeatedly twist right and left for one minute. Keep your feet secure on the ground and the weight in front of your belly as you twist.
Step 9
Lay back on the ground, face down. Repeat the front plank and side plank series from Steps 2 and 3, but hold each position for only 15 seconds. Finish by repeating the cobra stretch, from Step 1, for 30 seconds.
Tips and Warnings
- If the workout is too difficult at first, take short breaks between any of the steps.
- Stop immediately and consult with your doctor if you feel any abnormal pain during the workout.
Things You'll Need
- Stopwatch
- Medicine ball or weighted object
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Core Workout
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