Abdominal workouts do not have to be long and complicated. You can hit the abs with express workouts that take no longer than 10 to 15 minutes. Even a quick 5-minute workout on some days will tone the abdomen. You don't need heavy weights or machines. Keep it simple with body weight exercises and add in a resistance band occasionally for variety and challenge.
Short, Beginner Workout
A quick ab workout that hits all areas of the abdomen comprises three simple moves. This workout is a beginner level routine consisting of only three sets of three exercises. Start with crunches, the best known ab exercise. Do 12 repetitions and then follow the crunches with the same number of twisting crunches to work the obliques. Finish up with 12 twisting leg raises to work the lower part of the abdomen, hip flexors and obliques.
10-Minute Core Challenge Routine
The core challenge workout trains your abdominals and other areas of your waist in just 10 minutes. This simple routine has only five exercises, three of which use a lightweight dumbbell. Use at most a 5-lb. dumbbell. You can use a lighter weight or no weight at all. Begin with a reverse chop holding the dumbbell, performing eight to 10 reps per side. Then, do the same number per side of walking lunges with rotation. Next, do the seated rotation using the same number of reps and the dumbbell. Finish with the quadruped rotation and floor rotation, doing eight to 10 reps per side without weight. Only one time through the routine is all you need, which eliminates the necessity of keeping track of sets.
Ab-Toning Resistance Workout
The ab-toning resistance workout strengthens the abs with easy resistance-band exercises. A light band provides enough resistance for these exercises. You can purchase a band for $5 online. Perform three sets of 12 to 15 reps of the following exercises: Russian twist, knee pull, side V, elastic teaser and torso twist. The knee pull and side V exercises only work one side, so do 12 to 15 reps per side.
Frequency of Ab Workouts
Ab workouts can be done daily according to Len Kravitz, who holds a doctorate in health, physical education and recreation, in the "SuperAbs Resouce Manual." The ab muscles recover more quickly than other muscles so they generally do not need a day off between workouts. However, if your abs are sore or you choose to use heavier weights, you should only do ab workouts two to three days a week, recommends "Shape" magazine. When tough ab workouts exhaust the muscles, give them time to recover before exercising them again.
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