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10 Minute Ab Workout Gets More From Your Core

The following ten minute ab workout is designed to target your all your core muscles while firming and toning your entire midsection. Each exercise targets a little bit different part of the core and by adding them all together, you get an amazing, complete- and quick- ab workout.

Ten Minute Ab Workout (video examples of each exercise appears below):

  • Crunch with arms across chest (1 minute): While lying on your back, bend your knees and place your arms across your chest. Crunch forward slightly raising shoulder blades off the ground while releasing your back to the ground. Keep your chin pointed up towards the ceiling to avoid neck pain.
  • Crunch with arms across chest and feet up (1 minute): While lying on your back, bend your knees and raise feet perpendicular to the ground. Crunch forward slightly raising shoulder blades off the ground keeping your chin up.
  • Bicycle crunches (1 minute): While lying on you back, bring one knee in towards your chest while taking opposite elbow towards your knee. Repeat while switching knees and elbows.

  • Crunch with arms over head (1 minute): While lying on your back, bend your knees and place your arms over your head. Crunch forward slightly raising shoulder blades off the ground and release your back to the ground.
  • Dead Bug (1 minute): Similar to bicycle crunches, slightly bend a knee while meeting it in the middle with your opposite hand. Repeat while switching back and forth.
  • Isometric bent arm side plank (30 seconds each side): Lay on one side and lift your hips off the ground, placing all your weight on forearm, elbow, feet, and ankles.
  • Sit up with rotation (1 minute) : While lying your back, bend your knees and sit up rotating towards your knees while keeping your elbows and hands by your head. Release back to the ground and rotate the opposite way on the following repetition.
  • Elbow plank (1 minute): Lay on your stomach and raise up into the half push-up position. Your entire weight should be on your forearms, elbows, and toes. Maintain position for one minute.
  • Lying on back straight leg raise (1 minute): While lying on your back, gently place hands under your butt and raise legs straight up. The goal is to raise them between 45 and 90 degrees off the ground.
  • Isometric V sit (1 minute): Sit on your butt and raise your straight legs 45 degrees off the ground while reaching for your toes. Try to balance and maintain the position for one minute.

December 17th, 2010

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