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.
Experts advise working out 45 minutes to an hour a day (30 minutes for beginners) for weight-loss and fitness. If you’re like most ladies, you don’t always have a block of 30 to 60 minutes a day to devote specifically to doing your exercises.
You can still work out– you simply need to slip in the equivalent in resourceful methods.
“The idea is to keep moving,” states physical fitness professional Ann Grandjean, EdD. “Get a cordless phone or put a long cord on your routine phone, and walk when you talk. Available whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs rather of the elevator. Those little, itty-bitty things add up.”
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 workout at the same time.
Calories Burned with this Abs Workout:
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.
Every Stolen Moment Adds Up.
Here are simple, practical ways to work exercise into your day even when you’re short on time:
Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.
2. If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.).
4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.
6. Just before bed or while you’re giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.
7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
8. Walk around medical buildings if you have a long wait for a doctor’s appointment. “I always ask the receptionist to give me an idea of how long I have left to wait,” Cluff says. “Most are usually very willing to tell you.”.
9. While your son or daughter plays a soccer game, walk around the field.
10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.
11. Walk to work if you can. “I walked to work for months, 1 1/2 miles each way,” says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.
12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.
13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.
14. On breaks, spend 5 to 10 minutes climbing stairs.
15. If you’re pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.
16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Gently tilt your pelvis forward.
Fitness Exercise When You’re Watching TV.
17. Put away your remote and change channels the old-fashioned way– by getting up and walking to the television set.
18. Dance as if you were 16 again. Put on a music program or MTV. Dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. “Free yourself to think of movement as something that you have a right to do,” she says.
19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.
20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.
21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn’t, ask to rent one from the hotel.
22. If you’re traveling by car, stop twice a day for short, brisk walks and some stretching.
23. During layovers at airports, avoid the mechanized “moving carpets” that transport travelers from concourse to concourse. “If you’re in between flights, walk around the concourse as much as you can,” suggests Cluff.
24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.).
25. Do calf stretches while riding in elevators.
Remember that nutrition and eating habits are a huge part of having a flat stomach and defined ab muscles.