10-Minute Ab Workout 10-Minute Ab Workout
This fast paced workout will elevate your heart rate while strengthening your core. Do each exercise for 50 seconds. Then rest and transition to the next exercise in 10 seconds. Consider doing 2 to 3 circuits for a longer, more challenging workout.
Lie on your back on the floor. Lift your feet off the floor and pull your knees in towards your chest. Place your hands behind your head with your fingertips touching behind your ears. Rotate your right shoulder towards your left knee as you extend your right leg out, parallel to the floor. Rotate your torso and move your left shoulder towards your right knee as you extend the left leg out. Repeat, alternating shoulder to knee.
Lie on your back on the floor. Place your hands behind your head with your finger tips touching behind your ears. Lift your knees into the air so that your thighs and torso form a 90 degree angle. Crunch your upper body up, lifting your shoulders off the ground as you bring your knees towards your chest. Lower the upper body, return to a 90 degree angle, and repeat.
Get into a standard push-up position, on your toes with your hands on the floor directly under your shoulders. Lower down to your elbows. Hold the position with your body in a straight line from your shoulders to your heels. To make the move more difficult try lifting one foot off the floor.
From the push-up position, pull your right knee into your chest as you contract your abs. Hold for one count and return your leg to the starting position. Repeat on the other side. To increase the difficulty pick up the pace and move quickly, tucking one knee and then the other.
Lie on your back on the floor with your arms and legs extended towards opposite ends of the room. Slowly raise your right arm as you raise your left leg into the air. Contract your abs as you touch your left toes with your right hand. Lower to the starting position and repeat on the other side.
Lie on your back and place your hands under your buttocks to help support your lower back. Raise both legs about six inches off the floor. Slowly cross your right foot over your left and then switch, crossing left foot over your right. Continue crisscrossing the feet as you contract your lower abs. To make this exercise easier raise your legs higher in the air to reduce the stress on your abs and lower back.
Alternating Arm and Leg Lifts
Position yourself on your hands and knees on the floor. Raise your right arm out in front of you, parallel with the floor. At the same time, extend your left leg out behind you, parallel to the floor. Lower to the starting position and repeat with your left arm and right leg.
Knee to Elbow
Stand with your arms raised overhead. Raise your left knee towards your chest as you bring your right elbow down to meet it, rotating your torso. Return to the starting position and repeat with the right knee and left elbow. To increase the intensity, speed up the movement and add a hop as you raise your knee.
Standing Side Crunches
Stand with your feet wider than your hips and lower into a plié squat position. Place your left fingertips behind your left ear. Extend your right arm down your right side. Lean to the right and reach your hand towards your right ankle. Return to start. Crunch on the right side for 25 seconds and then switch to the left side.
Walk Out Plank
Stand with your feet hips-width apart. Bend at the waist and place your hands on the floor. Keep your feet where they are and walk your hands out along the floor in front of you until your body is extended in a plank. Use your hands to walk yourself back to the starting position. Do your best to keep your legs straight as you walk your hands out to plank and back.