If you don’t have time to hit the gym and want great summer abs, try this Easy 10 Minute Ab Workout! You can do it anywhere! 10 different exercises for 1 minute each is all you need for perfect abs!
For those of you with a busy schedule filled with parenting, working, cooking, and cleaning, finding time for a toned tummy is somewhere far down the daily to-do list, and rightfully so!
Even if you had nothing more important to do than to kill some time at the local fitness club, it’s unreasonable to think that it’s worth going through the trouble of finding a sitter for your kids.
So, don’t beat yourself up about making “excuses”. As a parent, your excuses are most likely valid reasons! But lucky for you, finding the time to get a quick sweat session in doesn’t have to be as time consuming as you would think.
I am a huge fan of exercise and physical activity as my daily de-stressor. Exercise releases chemicals in your brain called endorphins that act as natural painkillers and improve your sleep, which in turn reduces stress. Because of this, I believe it is important for me to take at least 10 minutes a day to do something that gets my blood pumping!
Even though I am not a parent, I am a full-time student with a full-time job, so I know the struggle of finding time for the gym. For especially busy days, I came up with a quick 10-minute abdominal workout to get my exercise endorphins flowing without sacrificing too much of my time. And the best part is, I can do it at home which makes this workout also perfect for the busy parent!
All you will need for this 10 minute ab workout is a timer of any kind (can simply be a clock with a second’s hand) and a mat or carpeted area.
The goal of this 10 Minute Ab Workout is to do a different abdominal exercise every minute for 10 minutes straight. This is quite a challenge! So, if you are a beginner I would suggest toning down the intensity and doing :30 of each exercise and :30 seconds of rest. If you would like a moderate intensity, try :40 seconds of each exercise and :20 seconds of rest.
How you divide your minute of time between exercising and resting does not matter as long as you are pushing yourself! Start off with whichever time variation best suits you and slowing work towards making the full 10 minutes without stopping!
Minute 1: Bicycles
- Touch opposite elbow and knee together across your body in a cycling motion.
- Switch to opposite knee and elbow and go back and forth.
- Continue for 1 full minute.
Minute 2: Leg lifts
- Raise both legs together to make a 90-degree angle with your body.
- Do your best to keep your knees straight.
- When lowering your legs, try not to touch the ground with your heels.
- Repeat up and down for 1 minute.
Minute 3: Scissors kicks
- Alternate between raising each leg separately making a “scissors” motion with your legs.
- Keep your bottom leg hovering just above the ground.
- Repeat kicks for 1 minute.
Minute 4: Russian twists
- Cross your legs and hold them out in front you so you’re balancing on your bum.
- Clasp your hands and touch down beside you.
- Alternate sides in a twisting motion while legs remain in air..
- Repeat side to side for 1 minute.
Minute 5: Plank
- Move to push-up position
- Lower your body so your forearms are on the floor supporting your weight.
- Keep a 90-degree angle between your body and upper arm.
- You can either clasp your hands in front of you (as shown in the picture) or lay your hands palm down on the ground.
- Hold your core tight to keep from forming a “peak” or “valley”. If your back is rounded or sagging towards the ground, you aren’t engaging your core!
- Hold this position for 1 minute.
Minute 6: Penguins
- Lay on your back with your feet flat on the ground and a 90-degree bend in your knees.
- Raise your shoulders off the ground just slightly until you feel a tightening in your abdominal.
- With both arms outstretched towards your heels, alternate between tapping the outside of each foot (so you look like a waddling penguin!).
- Keep your shoulders off of the ground the entire time!
- Repeat motion for 1 minute.
Minute 7: Sit-ups
- Staying in the same position you were in for “Penguins”, bend your arms to place your hands on either side of your head. Do not clasp your hands behind your head.
- Sit up until your elbows touch your knees.
- Fight to keep your hands near the side of your head so you’re not throwing your arms forward for momentum.
- Repeat for 1 minute.
Minute 8: Suitcases
- Hold your legs straight out in front of you and your arms out to the side while balancing on your bum.
- Bend your knees and pull your legs in towards your body while wrapping your arms loosely around your knees.
- Modified Version: This move can be challenging for beginners! Rather than holding your arms out to the side, try placing your hands on the ground slightly behind your bum. Do the same in-and-out movement with your legs as the original version.
- Repeat motion for 1 minute.
Minute 9: Toe touches
- Lay on your back with both legs together at a 90-degree angle.
- Reach out in front of you with both arms and pulse forward squeezing your abdominal to touch your toes.
Minute 10: Zombies
- Lay flat on your back.
- Reach your arms out in front of you and sit up to touch your toes.
- Try to avoid throwing your arms forward to help yourself sit up. Isolate your abdominal!
This 10 Minute Ab Workout is meant to be challenging at first. However, as you continue with these exercises, you’ll gain strength and they will become easier. Not to mention your tummy will shrink and you’ll start to feel better!
Working out in the privacy of your own home can be easy and rewarding! This Easy 10 Minute Ab Workout will boost your endorphins and help you feel like yourself again!