Don’t you wonder how models and footballers have those irresistible abs you’ve never been able to pull-off? Of course, you do.
The abs of a person are like a snowflake, unique and customized. No two abs are same, they might be similar, but they’re never identical. The genes of a person are the actual builders of the body, affecting the formation of the Abs.
However, a great workout regime can do wonders. Not only can you burn the belly fat you’ve been lugging all these years, but you can also rip up a flawless abdominal muscle tailor-made for you.
The core muscles are the pedestal upon which the foundation of your abs structured. It is the reason it is of paramount importance that you build a robust core.
To do this, you need to kick it up a notch with some rigorous training regime.
You might have heard about High-Intensity Interval Training. So, we are going to use this is our abs, to boost our fat burn and also to strengthen the whole core. So get this 10 Minute Abs strengthening exercise.
It will be tough to finish the training, at the end you might feel like quitting. But don’t give up and finish it and you will feel the difference.
Here’s one that’ll help you push your limits and raise your endurance level. So get ready to boost your energy level and burn the core to get toned quicker than doing traditional training.
Exercise 1st Set
The first set comprises of two exercises that should be done for 20 seconds consecutively followed by a short 10-second rest. Two rounds shall be enough.
1. FLUTTER KICKS
Flutter kicks are great for working up your abs before getting into full flow. Flutter Kick warms up the abdominal muscles for intense workouts. It is a good one for starters.
- Lie down flat on an exercising mat with your legs lying stretched out and arms by your side with the palms down.
- Keep your legs fully extended, slightly bending at the knees.
- Slowly lift your legs about 6 inches above the ground, and hold the position for a second.
- Now with both your legs, make a scissor-like motion, raising and lowering the legs alternatively.
- Keep your abs stable and contracted, while allowing the midsection to exert all the pressure and do the work.
- Keep your head stationary and run the full motion by your hips and abs.
- Keep your back straight and flat, support your body by keeping your palms firm on the ground.
- If you feel you can do this effortlessly, use ankle weights to increase the intensity of the exercise.
Flutter kicks are similar to backstroke in swimming. They help pump up your lower core muscles and boost their strength.
2. REVERSE CRUNCHES
This isolation exercise targets the rectus abdominis. Reverse crunches singularly work up both upper and lower abs. 20 seconds of this exercise will get the adrenaline flowing.
- Lie down on the floor; keep your arms by your side with your palms down and your legs fully extended.
- Raise your legs upright, so they are perpendicular to the floor and bend your knees at 90 degrees, so they are parallel to the floor. Keep your feet together. It is the starting position.
- Move in your legs towards your torso by bending your lower back and rolling your pelvis backwards, raising your hips off the floor simultaneously. Inhale during the entire process.
- Hold the position for a couple of seconds and slowly move the legs back to the initial position while exhaling in one smooth motion.
- Repeat for 20 seconds.
- Keep the motion slow and steady to evade any injury, especially back related problems.
- Contract your abs for lifting the legs instead of using momentum to increase the effects.
This exercise helps push up the tempo and gives you a toned and rigid abdomen. It is easy as well as reward bearing.
Exercise 2nd Set
The 2nd set comprises of a couple of high-intensity exercises to push your abs beyond their levels. They focus on conditioning your abs for the higher magnitude of exertion. Each exercise is to be done for 20 seconds, followed by 10 seconds of rest. Two circuits would to justice to the regime.
1. BICYCLE CRUNCHES
The bicycle crunch has been found to be one of the best Ab exercises in several studies and researches. Several gym instructors have also suggested it because of the great results rendered by it.
- Lie down flat on the exercise mat or floor with your arms folded beside your head and your palms beneath your head. Arch the shoulders in the crunch position.
- Lift your legs perpendicular to the floor and bend your knees so that your lower legs are parallel to the floor. It is the starting position.
- Extend your left leg forward and pull in your right leg in a cycle pedaling motion and simultaneously crunch to the side, bringing your left elbow near you right knee while breathing out.
- Exhale and return to the initial position.
- Repeat the crunching and cycling motion with your left knee and right elbow.
- Perform this action alternatively for 20 seconds and rest for 10 seconds afterwards.
- Go at a slow pace in controlled movements.
- Strictly follow the breathing technique and maintain the recommended posture at all times to prevent injury and maximize results.
Crunches are one of the oldest and most favorite exercises for building perfect abs. However complete dependence on these may ruin the results.
Moreover, several unrefined and flawed techniques of this exercise have come up, and you must steer clear of them.
- Lie down flat on the floor or a bench and bend your knees at 90 degrees with your heel firmly connected to the ground. Keep the feet apart and place your arms on either side of your head letting your fingers touch your head.
- Exert pressure on your lower back and pull up your torso a little to raise your shoulders off the floor.
- Contract your abdominal muscles while exhaling and roll a few inches off the floor, keeping your back in contact with the floor. Hold the position for a second.
- Slowly move down your torso while breathing in to resume the initial position in a smooth motion without any jerks.
- Do not jerk the movements; maintain a smooth, controlled motion throughout the exercise.
- Avoid using momentum to move the torso up or it won’t yield the best results.
- Breathe in and out as recommended and keep your lower back on the floor to avoid injuries.
Exercise 3rd Set
This set consists of the Front Plank and the Side Plank. The simple plank exercise works great for the core muscles, strengthening them to a greater extent.
On the other hand, the side plank gives surprising results on the oblique Ab muscles.
Plank is a deceptively simple exercise that is an excellent alternative for the numerous crunches people do and is said to give a lot better results with a lesser risk of injuries.
- Assume the push-up position on the floor and prop-up your body on your forearms.
- Tuck in your knees at shoulder level and maintain a straight line head to toe.
- Straighten your knees, sticking them together and only let the toes touch the ground.
- Keep your head aligned with your neck in a straight line without raising it up or letting it drop down
- Maintain position for 20 seconds.
- Keep a neutral spine by not arching it up or bending it down.
- Do not shrug your shoulders.
- For variations, raise a leg at a time alternatively. Do the same with hands.
2. SIDE PLANK
The side plank is also a resistance based exercise that helps raise endurance levels of the oblique Ab muscles making them leaner and stronger.
- Turn your body to the right side, propping up your torso on your right forearm with your elbow bent at 90 degrees. Let the right hip rest on the ground.
- Extend your legs keeping your left leg on your right leg without bending your knees to form a straight line head to toe.
- Slowly lift your knee and hip off the floor by contracting you Ab muscles till your body is completely straight and hold for 5 seconds.
- Let the hip and knee drop down to the initial position. Roll to the other side and repeat.
- Maintain the correct posture and do not bend the back or the neck.
- Go slow and steady and avoid jerks.
Exercise 4th Set
The 4th set consists of three very vigorous exercises to finish off the regime at high intensity. This exercise is not stationary ones and workout the entire body, stimulating most of the muscles while significantly affecting the core Ab muscles.
1. JUMPING SQUATS
The jumping Squat works upon the entire rectus abdominis. It involves both stretching and contraction motions. It also focuses on thigh muscles.
- Stand tall with your arms bent and your palms behind your head. Keep your feet shoulder-width apart and your elbows in line with the shoulders.
- Keep your chest and head straight and squat till your thighs are parallel to the floor while breathing in.
- Exert pressure and jump as high as you can in a controlled motion and exhale during the process.
- The moment you make contact with the floor again, squat down to the initial position and repeat the jumping movement.
- Repeat for 20 seconds.
- Ensure that the landings are controlled by landing feet first to reduce the impact.
- Do not perform if you have any back problems.
2. VERTICAL JUMPS
The vertical jump is a simple jumping exercise that helps stretch the Ab muscles making them relaxed and prevents post-workout injuries. It helps sooth the tension in the abdominal area.
- Stand straight with your arms on the side and the feet shoulder width apart.
- Bend your knees and simultaneously swing your arms backwards to build up momentum for the jump.
- Jump up while swinging your arms forward to utilize the momentum to increase the height of the jump.
- Land on the ground and immediately bend your knees for the next jump in a smooth motion
- Keep your back straight and swing your arms in a controlled manner.
- Breathe in while bending your knees and breathe out during the jump.
- Land feet first to reduce impact and to avoid injuries.
3. MOUNTAIN CLIMBERS
Mountain Climbers help develop multiple muscle groups and benefit the cardiovascular mechanism too. They work up the core and oblique Ab muscles by imitating the body movement that happens while climbing a mountain.
- Assume a push-up position supporting your weight on your palms and toes.
- Lift your right foot and bend the right knee to bring it under your chest.
- Straighten the leg to go back to the initial position and repeat with the left leg.
- Keep your back straight when both the legs are straight and do not let it drop down.
- Focus on slow and controlled breathing to get the best out of this exercise.
It is critical that all these exercises be done according to the recommended durations and resting periods should be given importance. Short resting periods help your body reclaim its strength and energy.
As it is High-Intensity Interval, each exercise should be done 20 seconds and take rest for 10 seconds. Switch to next exercise for 20-10 second. You need to do it twice. After that, you need to change to next set of exercise.
It is great 10-minute workout for your abs. So take maximum benefits from this 10 minutes abs workout.
|Exercise Combination||Repetition And Time|
|Flutter Kick + Reverse Crunch||2 sets (2 min)|
|Bicycle Crunch + Basic Crunch||2 sets (2 min)|
|Forearm Plank + Side Plank||2 sets (2 min)|
|Jumping Squat + Vertical Jumps +|
|2 sets (2 min)|
Now you are ready to complete this exercise.
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