Killer Ab Workout – Only 10 Minutes A Day!
Well, summer is coming up way quicker than any of us would like! And with summer, comes beach weather! And that means – dare I say it – swimsuit season! Well this is your year, I can feel it. Part of the health challenge is to reduce your weight, a huge step towards getting a more defined ab look. A great start is to eat healthy, and reduce your calories (get rid of those unnecessary carbs!). Then, this ab workout will help build those abs to create the more defined look!
In less than 10 minutes a day, this ab workout really means that you (and I) have no excuse!
You can go along with the workout video, or just read the instructions below. The workout is 10 different exercises for 45 seconds each! Get to it!!
EXERCISE 1: FLUTTER KICKS
Lie flat on your back, with your back pressed against the ground, and your hands on either side of you, palms flat on the floor. Engage your core, and lifts your legs 3-4 inches above the ground. Keeping your back on the floor, alternately lift your legs up and down in a kicking motion, as if you are swimming, but in a more subtle way. Complete this for 45 seconds. Rest for 15 seconds.
EXERCISE 2: REACHING OBLIQUE CRUNCH
Lie on your back, with your legs bent and feet flat against the ground. Engage your abs and lift your upper body in a crunch position, curling your right shoulder over your body, but trying to lift both shoulders off of the ground. Bring your right shoulder back down, and repeat, leading with your left shoulder, never letting your shoulders fully rest on the ground. Complete this for 45 seconds. Rest for 15 seconds.
EXERCISE 3: PILATES SIDE HIP RAISES – LEFT
This is hard – you’ve been warned, so no complaining! It’s also hard to describe, but here goes! Lie on your left side, in a plank position with your weight resting on your left hand, and your left leg, with your knees slightly bent, but together. Keeping your entire core engaged, thrust your right hip up to the air, keeping your knees as close together as possible. Bring your body down, and repeat the hip thrust. Complete this for 45 seconds. Rest for 15 seconds.
EXERCISE 4: PILATES SIDE HIP RAISES – RIGHT
This is hard – you’ve been warned, so no complaining! It’s also hard to describe, but here goes! Lie on yourright side, in a plank position with your weight resting on your right hand, and your right leg, with your knees slightly bent, but together. Keeping your entire core engaged, thrust your leftt hip up to the air, keeping your knees as close together as possible. Bring your body down, and repeat the hip thrust. Complete this for 45 seconds. Rest for 15 seconds.
EXERCISE 5: RUSSIAN TWISTS
Sit on the ground with your legs bent, and feet flat on the ground. Lean back, keeping your back straight so most of your weight is on your tailbone. For more of a challenge, lift your legs off the ground and lean back further. Twist your upper body side to side, keeping your chest open towards the sky. Twist as far right as possible, then all the way to the left. Rotation is more important than speed. Repeat for 45 seconds, then rest for 15 seconds.
EXERCISE 6: TOE TOUCH CRUNCH
Lie flat your your back, with your legs perpendicular to your body, as straight as possible, with your feet lined up with your hip joints. Keeping your legs in this form, reach up with your hands and try to touch your toes, engaging your abs and lifting your upper body off the ground, before lowering it 80% of the way, and repeat. Carry on for 45 seconds, and then rest for 15 seconds.
EXERCISE 7: PILATES LEG PULLS (FACING DOWN)
Get in a pushup position, with your shoulders postioned directly over your wrists – feel free to use dumbbells to rest your body on to alleviate some of the pressure on your wrists. Engaging your core, lift your right leg up, keeping it straight, then slowly bring it down. Repeat with your right leg. Carry on alternating legs for 45 seconds, then rest for 15 seconds.
EXERCISE 8: PILATES LEG PULLS (FACING UP)
Start in a reverse plank position. Keep your body fully engaged and in as straight of a line as possible. Alternating, lift your right leg and then left leg. Continue for 45 seconds, before resting for 15 seconds.
EXERCISE 9: PILATES TOE TAPS
Lying on your back, with your legs in a tabletop form, keeping your knees above your hip joints, alternate which leg is being brought down and tap your toe, before bringing it up and the other leg back down. Keep your abs engaged, and your back flat against the floor. Do this for 45 seconds, then rest for 15 seconds!
EXERCISE 10: KNEE TUCK CRUNCHES
Sitting down with your weight on your tail bone, lean back, putting your weight on your arms that are placed at either side, behind you. raise your knees inwards towards your chest, before pushing them back out. Keeping your abs engaged, do this for 45 seconds, and then you are DONE!!