Use this 10 Minute Abs Workout to focus on strengthening and toning your midsection. This workout can be used by itself or you can use it in addition to another routine to get some extra abdominal work. Though you only go through each exercise once, the 45 seconds straight for each move is more than enough to get a good burn.
Using this routine by itself:
If you are only doing this routine, we suggest doing it two to three times a day at random times throughout the day and do this daily set up three to four days out of the week. To get more muscle definition out of this workout, you also need to incorporate a reduced calorie diet and more physical activity to get rid of any excess fat content that may be covering your midsection.
Using this routine with other workouts:
If you are using this routine in conjunction with other workouts (we suggest doing it this way) then you don’t need to do it as often. On top of a regular workout program (2-4 days per week strength training plus 1-2 days per week 45-60 minutes cardio or 20-40 minutes HIIT; for example) then add this ab workout in on your cardio days and on two or all of your strength training days. On the cardio days you can do this ab routine before or after the cardio but on the strength training days try and do this routine at the opposite end of the day from your regular workout. This helps keep you from over stressing your core muscles, as well as increasing the number of calories burned in a day compared to doing both the strength and abs video at the same time.
Other free Fitness Blender workout videos to use with this abs workout:
- HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core
- 1000 Calorie Workout Video: 94 Minute Insane Bodyweight Workout Challenge - Attempt at Your Own Risk
- Total Body Toning Strength and HIIT Cardio Workout - You vs You
For best results in belly fat loss, reaching a healthy bodyweight, and getting a lean, fit, healthy body check out Fitness Blender's 8 Week Fat Loss Programs and Meal Plans
Calories Burned:
A female weighing 140 pounds would burn an estimated 70 calories in the 10 minute of this routine. A male of 185 pounds would burn roughly 86.
Printable Abs Workout - The following is a list of the exercises you are going to be doing and the muscles they target.
Flutter Kicks: Though this motion does not cause the abs to move through a range of motion, they do cause the abs to contract to stabilize the hips. Focus on keeping your back on the ground to fully engage the stomach.
Rotation Reach Crunch: This motion not only works the abdominals but also targets the obliques because of the shoulder rotation.
Pilates Side Hip Raise: This focuses on the obliques and outside thigh for the motion but also uses the lower back and abdominals for support and balance.
Russian Twist: Using the abdominals and lower back for support, this exercise focuses on the rotational motion through the obliques. If you want to make this exercise a bit more challenging, lift your feet up off of the ground and you will also more heavily engage the hip flexors and quads, as they are called on to help you keep your balance.
Toe Touch Crunch: This is a great abdominal isolating exercise for both the upper and lower abs. To make sure you are getting the most out of this exercise, don’t let your abs relax when you are at the bottom of the crunch motion (when your shoulders are closer to the ground).
Pilates Leg Pulls (facing up): These work your lower back, glutes, and hamstrings. The hip flexor is also employed to complete the leg lifting motion and your quads are relied on for balance.
Pilates Leg Pulls (facing down): This facedown variation of the Pilates move also targets multiple major muscle groups, making it an excellent option for burning calories and toning up. You will feel this in your glutes, abdominals, lower back, hamstrings, deltoids, pecs, and quadriceps.
Pilates toe Taps: This is a simple move that is very effective at toning the abdominals and the front of the thighs. The constant tension in the abs makes this just slightly harder than it looks; be sure and keep your movements slow and controlled throughout the entire range of movement to keep it as effective as possible.
Knee Tuck Crunches: These are a great bodyweight exercise for abs that effectively engage the upper and lower abdominals simultaneously.
Remember that nutrition and eating habits are a huge part of having a flat stomach and defined ab muscles. Check out Fitness Blender Recipes for ideas on healthy meals.
FAQs
10 minutes is the ideal amount of time for an ab workout, especially if it includes intense exercises. Short workouts are easier to fit into busy schedules, and allow you to focus on performing each move with good form. Additionally, 10 minute ab workouts are perfect for adding on to other strength workouts.
What exercise works abs and obliques? ›
Russian Twist
Keep a flat back and twist your torso to the left. The weight should twist with you. Stop twisting when you feel a stretch in your obliques and tap the weight to the ground. Then rotate torso and tap weight to the ground on the left side of body.
Can you train abs and obliques everyday? ›
Generally speaking, Jay says, most people shouldn't do ab workouts more than six times a week. Not only do your abs need a break, but so does the rest of your body. Without at least one rest day per week, you aren't giving your body a fighting chance to recover from the workouts you put it through.
Do obliques make your abs look better? ›
Training your obliques can be beneficial for your aesthetic goals and building up a balanced, symmetrical set of core muscles.
How many times a week should I do a 10 minute ab workout? ›
“If you're not doing any other form of ab training, I'd suggest doing a 10-minute ab workout two to four times per week,” says Kate Meier, CPT, USAW-L1, CF-L1, and GGR Head of Content. Like any other muscle, you don't want to overwork your abs as they need time to recover.
How effective are 10 minute workouts? ›
Three 10-minute workouts throughout the day can provide the same health benefits as one 30-minute moderate-intensity workout. Ongoing research shows that even just 10 minutes of moderate to vigorous daily exercise can improve your health. You don't need fitness equipment or access to a gym for an effective workout.
Do oblique exercises widen your waist? ›
No, oblique workouts will not make you boxy or bulky. The goal of exercises for obliques is to help strengthen and tone the muscles in that area, not bulk them up. If done correctly, oblique workouts can help you achieve a more defined waistline with a slim and toned midsection.
Should you do abs or obliques first? ›
The best ab workouts should train all of the muscles and regions of the abs in the order of my Six Pack Progression: (1) lower abs (2) bottom up (3) obliques (4) mid-range (5) top-down rotation (6) top down.
What happens if I train abs everyday? ›
If you train your entire core every day, you run the risk of injury due to overuse. There is one exception to the rule – neuromuscular training. This type of training isn't loading the muscles, but simply educating your body to make the muscles work consistently for the best performance.
Do AB workouts burn belly fat? ›
Abdominal exercises such as crunches or sit-ups do not specifically burn belly fat, but they can help the belly appear flatter and more toned. Other exercises that can help whittle the waistline and tone up the belly include bicycles, planks, and side planks.
How Long Does It Take To Get Abs If You Workout Everyday? Based on my experience as a certified personal trainer, someone who's below 15% body fat (probably considered to be "skinny") may be able to see their abs (six pack abs) in as little as eight weeks with regular exercise and healthy dietary habits.
How to get the line down your stomach? ›
Exercise 1: Opposite arm and leg sweeps
- Start on all fours and extend one arm out in front and the opposite leg behind you.
- As you inhale, draw your arm and leg simultaneously out to the side as far as your balance permits.
- As you exhale, draw your arm and leg back to the centre line.
- Repeat 10 times on each side.
Some of the exercises you can do that will be very beneficial are things like hanging leg raises, flutter kicks and planks. Any ab exercises that target the lower abdominals versus the upper abdominals are going to be the best exercises for making those v lines more defined.
Do planks make your waist smaller or bigger? ›
1) Doing planks will shrink your waistline.
As the transversus abdominus gets stronger from doing planks, it will tighten your waistline all the way around in a way that crunches never could.
How many minutes is enough for abs workout? ›
15 minutes really is enough time to make a difference—if you know what you're doing. Keep reading for our ultimate 15-minute ab workout, which will get your abdominal muscles in a much better place. It's crunch time.
How much time should I spend on abs workout? ›
According to BodyBuilding.com, all you need is 15 minutes to get a solid ab workout. That's because your abs are activated during almost any workout, so if you've already gone for a run or done several squat exercises, your abs have already been worked pretty hard.
How long to workout abs to see results? ›
How Long Does It Take To Get Abs If You Workout Everyday? Based on my experience as a certified personal trainer, someone who's below 15% body fat (probably considered to be "skinny") may be able to see their abs (six pack abs) in as little as eight weeks with regular exercise and healthy dietary habits.
How to get 6 pack in 10 minutes? ›
10 Minute No Equipment Ab Workout
- MOUNTAIN CLIMBER TWIST: Get into full plank position with your core engaged. ...
- LEFT SIDE PLANK WITH LEG LIFT: ...
- RIGHT SIDE PLANK WITH LEG LIFT: ...
- REVERSE CRUNCH: ...
- PLANK UP: ...
- LYING LEG RAISES: ...
- LEFT SIDE PLANK WITH HIP DIPS: ...
- RIGHT SIDE PLANK WITH HIP DIPS:
