Do you want to tone midsection? Do you have a desire to build six pack abs?
Well, if YES is the answer than 10 minutes Abs workout can help you. Abs workout can tighten core muscle group, and you don’t need to dedicate much time to it. The right exercise makes it possible for you to sculpt the body without hitting the gym.
These exercises that focus on abs to have an instant effect on the body. The most striking feature of these exercises is that you don’t have to dedicate much time to them.
By practicing these exercises, you can build the desired body and also maintain existing body.
The 10-minute workout makes use of exercises which work a broad range of muscle fiber but target mainly in the abdominal region.
Burning plenty of calories during the 10-minute workout session is possible. Both men and women can take advantages of abs oriented workout to get the desired body.
Men and women have different body types, so different exercises work on them.
However, some regular workouts effectually work for both male and female bodies.
10 Minutes Abs Workout for Men
Guys it is the right time to say goodbye to pizza and beer, and a good time to get six pack Abs.
You need to dedicate 10-minutes of your day to health and during this period, you have to work for your body with sheer concentration.
Many a time it happens that the guys give up the workout routine because of heavy gym session and even lengthy workout timings at home. But 10-minute workout can solve your problem.
Now, you don’t have to rush to catch a gym session or have to spend countless hours for exercise. All you need to do is to arrange 10 minutes for your body.
To get instant result, you should do this exercise 2 times a day. Naturally, you can dedicate 10 minutes of your day to get six packs abs.
In the duration of 10 minutes, you have to work hard and have to generate more sweat. These 10 minutes are not going to be easy for you every second of the workout will be lung-busting and sweat-pouring challenge for you.
Abs workout is performed as a circuit. There will be no structured relaxation time in between exercises.
It’s ok, to relax a bit to catch your breath, to get better results try to limit rest timing as much as possible.
1. Uneven planks
Uneven plank is a kind of push up strengthening exercise that works on multiple muscle groups. This workout provides strength to your body. It means that after doing this workout, you will not be fragile at all. (1)
- Initially, you have to lean your body in pushup position but have to put right hand and left arm on the floor.
- Hold your body in this position for 30 seconds and then repeat this process with the left hand and right arm.
Crunches are considered best workout for toning abdominal region. These are much like sit ups, but instead of pulling entire body, you have to pull half. You can also perform crunches on an exercise ball.
There are 3 methods of doing crunches you can try any one of them.
a. Lie on your back on the floor. Then bend your both knees one by one.
Now cross your arms on your chest. It is because you are not allowed to use your hands while performing exercises. Now try to lift your shoulders upward, you can do it by using abdominal muscle. Using hands are strictly prohibited.
Try to move upward as much as possible and then pause for a while. After that release your breath and move back toward the floor.
b. The second method is called reverse crunch. Lie on the floor and then lift your legs in the upward direction.
Now, use your abs to lift your hips upward, hold your body in this position for a few seconds and then slowly move your hips and legs towards the floor.
c. The third kind of crunch is twisted crunch.
Begin by lying on the floor and then lift opposite leg and arm simultaneously. It is the easiest kind of twisted crunch.
3. Side plank
Side plank is another workout that can provide strength to your body. This exercise can tone body muscles from both sides.
Side planks are quite similar with the regular plank.
- Lay on the floor on left side, keeping your knees straight. Prop up your upper part of body upward on your left elbow and forearm.
- Support central part of your by constricting your abs powerfully as if you are about to be punched in the gut.
- After that raise your hips up until your body make a straight line from your ankles to shoulders.
Sit-ups exercise can contract your hamstrings and disengage your hip flexors. This workout makes the muscles of your stomach work much harder during workout sessions.
The most exciting fact about this exercise is, it is very easy to do.
- To do this workout, you need to lie on your back with your knees bent and your hands on your stomach.
- After that try pushing your heels into the floor, contract your hamstrings at the same time perform an ordinary crunch.
Jackknife primarily targets on muscles of the upper and lower regions of the rectus abdominal. This exercise is a great means to obtain comprehensively tone the stomach muscles.
All these benefits you can achieve with the help of only one exercise.
To do this exercise,
- Put one mat on the floor, lie on that mat on your back and sprawl both of your arms above your head.
- At the same time pull your arms and legs in an upward direction, you have to try until fingertips can touch your toes, then come back to your starting position.
- Hold your body in that position for a few seconds and repeat this process.
6. Windshield wipers
Windshield wipers are very effective kind of workout which can give you quick six packs.
To do this workout,
- Put a mat on the floor and lie on your back.
- After that spread both of your arms and form T shape. Your body will get stability when it lay in a T shape.
- Now you have to pull your leg upwards without any support so that they come in the perpendicular direction to the floor. Keeping your feet upward and hips in contact with the floor rotate your hips.
- Finally, rotate your legs in a clockwise direction, such that they form a windshield wiper motion.
7. Ball Plank
Guys, you already know how to do a standard plank. Now, it is the right time to maximize the effect of the traditional plank.
To optimize the impact on the traditional plank on your body, you need to use an exercise ball and perform the plank using that ball.
This practice provides deep stabilization to body muscles and can tone entire core area of your body. The most striking feature of ball plank is that with the help of ball, it become very easy for you to perform the plank.
8. Pullups with raised knees
This combination can be very beneficial for your body.
You need to follow the procedure of pull ups, but this time, you have to raise your knees at the same time.
Pull ups and knee raise aggrandizes the effect of normal pull ups and help you in achieving your fitness goal as soon as possible.
You have to do this workout by keeping your body straight and hanging your legs towards the floor. Although, this exercise is going to be harder than normal pull-ups. But you can burn more amounts of calories with this.
9. Cable rotation
To do cable rotation, you need special gym equipment.
- You have to stand by holding a cable with both hands just under shoulder height. Keep your arms stiff and straight and abs occupied.
- Now, rotate your upper part of your body in the left direction, then bring back to center position, and then move toward the right direction, and then again come back to center position. It completes one circuit.
10. Reverse Pushups
A normal pushup works on the core part of your body, but a reverse pushup has a great impact your abs.
When your legs, move your body in the forward direction, your core area has to work tremendously hard to decelerate your body.
Your movement not only impacts on your shoulders and arms but also provides you an unmatchable core workout at the same time. This is how your body gets the advantage of reverse pushups.
11. Rocky abs
Rocky abs are probably the fastest way of sculpting rock solid abs.
- To do this exercise, you need to move your legs from hips towards the ceiling and then hold your body in that position for some time.
- Now, slowly bring back your legs downwards and rest for a while. Repeat this process several times.
This workout makes your abs muscle to hold the weight of your legs and hips. Thus, the fat accumulated in the abdominal region will get burned.
You should be very careful while performing this workout. Do it slowly, because speed is not required for rocky abs. The more time you hold your body upward, the more impact you will have abs.
12. Running Man
If you do not believe in a slow workout, then you can try running man.
It is a fast and energetic workout that can bring you closer to the desired body. This is an entirely new way of hitting your abs.
The running man primarily concentrates on your rectus abdominis that is also known as your six-pack muscles. Normal crunches also operate on rectus abdominis, but the effect of running man workout is instant.
13. Archer Row
Archer row can craft a strong back and form a solid core body for you. The movement of this exercise amalgamates a staggered side plank and a dumbbell row.
As the dumbbell moves up and down, your body will fight to resist rotation. It means that the entire core part of your body (lower-back muscles, rectus abdominis, and obliques) have to work hard to maintain your spine stable.
The more you move up and down with load, the more fat you burn and you get closer to your dreamed six pack
14. Single arm walls pushup
Single arm wall pushup might sound strange to you, but its impact can amaze your gym instructor! The most striking feature of this
The most striking feature of this abs workout is that you can do it anywhere and anytime. To do this exercise, you do not need any special equipment or prob. All you need is a wall, and you need to push your body against the
All you need is a wall, and you need to push your body against the wall. The effect of this body is double of the impact of a regular plank. Along with
Along with abs, single arm wall pushup can also tone calves, hips, glutes, lats, biceps, triceps and shoulders.
Thus, you will get a perfectly toned body that can compliment your six pack abs.
15. Hip up
This workout is great when it come to stabilization.
Many times it happens that your body gets strain and sprain because of some workouts. But hip-ups will not results such pain for you.
It is a slow workout, you just need to lay down on your right side, and then put your right arm on the floor and slowly try to move up.
Keep moving upward up to the length of your hand and then stop then for a while. Slowly come back to the initial position. Repeat same procedure at left side.
10 Minutes Abs Workout for Women
Who says that women do not want to tone their abs!
Now, females are taking a lot of interest in abs workouts.
These exercises are great for the transformation of flabby belly into the totally flat stomach. These are probably the fastest method to cut the tummy and get rid of love handles.
Abs workouts are considered as the male legacy, but certain abdominal exercises can be greatly beneficial for females. Abs workout gives sheer confidence for wearing a bikini. Women often want to cut the fat of their core region because those are the areas where fat accumulate in the female body.
Abs Workouts primarily target on amplification and toning of midsection (i.e. abdominal region) of your body. This exercise can be done alone, or you can combine it with another routine to obtain an additional abdominal advantage.
Although you only go through each exercise once, the 45 seconds of time for every move is more than enough to get a good calorie burn. Thus, you can burn enough calories by dedicating limited duration of your routine for exercise.
It is not essential that you have to do it daily on fixed time; you can do abs training according to your convenience at any time of day.
To get right muscle definition from this workout, you also have to maintain good calories from your diet and have to involve in more physical activities. It will burn excess fat content of your belly. For this purpose, you can try dancing or running.
Now, you might be thinking that women can also do the same workout as males? So, do not waste your precious time in thinking, because women’s body are entirely different from men’s body.
Physical fitness level and fitness requirements are also different. That is why different workout is needed to burn fat and obtains a curvy body. Take a sneak peeks over 10-minute abs workout that can give you the confidence of wearing any dress.
1. Jump ropes
You can give a kick start to your morning through roping. This exercise can generate plenty of sweat and also burn a lot of calories.
The most striking feature of rope jumping is that they are easy to do and are apt for girls. Also, to do roping, you need not own any special gym equipment.
All you need to have is a simple rope and space for jumping. It is not compulsory that you should do this exercise only during morning time. You can do it according to your convenience.
Do remember one thing that performs this exercise only empty stomach.
2. V sit-ups
Now, this is a suitable workout for females that primarily target on the abdominal area. It is very easy to do this workout and to do this you don’t need any prop (not even ropes).
- Just lay on the floor keeping your face towards the ceiling. Slowly lift your left leg upward, hold your body in that position and lift the upper part of your body upward.
- After that use your right hands to touch your left leg and hold your body in that position for few seconds. Repeat this process with the right leg and left hand.
This workout will be very effectual for your abdominal region. And it has the direct impact on abs, so you can burn fat around your belly quickly.
3. Plank with Knee to Elbow
Planks are common abs workout for both men and women.
Well, they effectively work on the female body if they are done from knee to elbow. This 10-minute exercise session can adequately tone you’re all muscles of the core part, plus it is highly beneficial for back and pelvic muscles.
All you do is to be in plank position and then by keeping your hips and core balanced, you have to lift your right leg and stretch your right knee in toward your left elbow.
Bring back your right foot in the plank position and repeat the entire exercise by lifting your left knee in the direction of your right elbow.
4. Pilates 100
Pilates 100 is highly benefactor exercise for the female body. It can accelerate fat burning speed and gift you perfectly toned abs.
The major advantage of doing this workout is that it not only helps in burning fat but also provide strength to the core and inner thighs muscles.
All you need is to lie on the floor by keeping your face above the ground level. Now, bend your hips in 90 degrees.
Lift your shoulders and legs slowly by keeping your hands on the floor to support the respective position.
You need not use any equipment and you not even require any helping hand for support. This is the highlight of the Pilates 100.
5. Slow Bicycle
No, you do not have to go out and drive bicycle slowly. You can do this workout on any part of your house.
- All you need to do is to put a mat on the floor and lie on your back, keeping your face towards the ceiling. Now, slowly lift both of your legs in the air.
- Do not lift too much 90 degrees from the ground level is more than enough. Now, by imagining that you are actually bicycling, move your legs in the air.
This put stress on core region and slowly burn fat. It is a practical and proven workout for people who want to lose belly fat as well as want to maintain a flat stomach.
6. Flutter Kicks
Although flutter kicks do not make the abs move through a range of motion, they do make the abs stabilize the hips.
This workout primarily focuses on maintaining your back inclined to the ground to engage the stomach completely.
You might feel a slight pain in your legs in starting but soon when this exercise becomes the permanent part of your routine. Such pain will not occur. Just give a fair try to this workout.
7. Russian Twist
Russian Twist is another name in the litany of suitable abs workout for women. This exercise makes use of the core and the lower back of the body for support.
The primary focus of this exercise is on the rotational motion of the body through the obliques. If you desire to make this exercise more challenging for your body so that you can get maximum benefits, you have to raise your feet up from the ground.
After that, you will also have to connect more heavily the hip flexors and quads, as they help you maintain the body balance.
8. Rotation Reach Crunch
The way crunches work on the male body; they work on female bodies too.
Rotation reach crunches can become a significant part of your 10-minutes abs workout. Crunches have the direct impact on abdominal muscles, so they are capable of burning body fat at a faster pace.
9. Knee Tuck Crunches
It is another form of crunches which is effectual for women to tone abdominal muscles. It is a bodyweight workout that simultaneously works on upper and lower abdominal part of your body.
If you are aware of the technique of doing normal crunches and your body is used to crunches, it will become very easy for you to do knee tuck crunches.
10 Minute Guide
Now, it’s time to go through the main point.
10 minutes guide for better workout!
All the listed exercise are best workout that you can choose. Select any 5 exercise for a workout secession.
Dedicate 2 minutes for each exercise. (2 sets of 50-second exercise 10-second rest)
Now you can continue for other 4 exercises.
For completing these 5 exercises, it will take no more than 10 minutes.
Tips: Before starting any exercise it’s best to dedicate 2 minutes of warmup and stretching.
Still thinking? Do not waste your time in thinking, just wear comfy clothes and start building your dream body and make others envy of your curvy and healthy body.
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