Ab workouts are like marmite, you either love them or you hate them. Luckily, even if you don’t enjoy this type of training, doing a simple 10-minute express ab workout can still build strong abdominal muscles. 

Whether you do them first thing in the morning, on your lunch break or at the end of a gruelling gym session, ab specific exercises will benefit both your training and day-to-day living.

The Importance of Strong Abdominal Muscles

Ab workouts are usually an afterthought when really, they should take centre stage. Your core muscles can be viewed as the foundations of your body. Without strong foundations, the other parts won’t work as effectively. The benefits of having strong abdominal muscles include -

• Provides balance and stability

• Reduces and prevents lower back pain

• Improves posture

• Supports good lifting form

• Makes everyday tasks easier

What is the Difference Between Washboard Abs vs a Six Pack?

That being said, genetics will also play a part in whether or not you’re able to get the classic definition of a six pack. It is still possible to have strong abdominal muscles without having one.

10 Minute Abs Workout

Leg Raises

Lie down on the Exercise Mat, keep your head nice and relaxed and place your legs straight up in front of you. Lower your legs down towards the floor and bring them back up. Keep your core braced the whole way through and try to avoid too much doming in the core. Maintain control and a steady pace throughout.

Reverse Crunches

Start by lying down on the mat and bring your legs up again. Next, you’re going to bring your bum just off the floor, extend upwards and then return your hips back down. This one is really good for your upper core. Try not to push down on your hands too much and focus on lifting your legs straight up in the air as opposed to towards your body.

Dynamic Planks

Start in a press up position, legs straight out behind you and hands underneath your shoulders. Come down onto your forearms on your elbows then push back up, then repeat this action. Because there is quite a lot of movement, you should go really slowly and keep your core engaged. You want to make sure your bum doesn’t end up too high or low by keeping a straight line from your feet up to your back. Try and alternate which forearm you’re putting down first as one side will be stronger than the other.

Regression - If this movement is too difficult, you can drop down to your knees and you’ll still be targeting the same muscles.

Bird Dogs

You might also see this exercise called a ‘superman’. Begin on all fours with your knees directly under hips and hands directly under shoulders. Make sure your back doesn’t fall down or arch up and maintain a neutral spine. Extend one arm and the opposite leg up then return to start. To maintain proper form, you don’t want your pelvis rocking too much, keep your back flat and core engaged.

Toe Touches

Come back to lying supine, bring your legs up straight and try to keep them together. This time the hands are coming up and together and reach them up towards your toes. Keep your head relaxed so as not to put strain on it. 

Progression - To make this exercise more difficult, hold a Dumbbell in both hands and lift the weight up towards your toes.

Back Extension

Lie on your stomach with your hands crossed in front of you and squeeze your shoulder blades together. Use your back muscles to bring you up and off the floor. Hold it for a couple of seconds and then release back down. Keep your feet really relaxed, your legs shouldn’t be doing anything.

Crunches

Come to lie on your back and place your feet on the mat, hips width apart about a foot away from your bottom and place your hands in front of your temples. Crunch up and slowly drop back down. You only need to be a few inches off the floor so that you can feel the tightness in your stomach and then relax. Bring your shoulders back flat on the mat then come up again. To maintain good form, keep your elbows wide throughout the movement. You can also use an Ab Trainer to support your back during the movement.

Heel Touches

Start in a similar position to the crunches but bring your feet a bit wider. You want to move your body round the side and touch your heel with your hand. Repeat this movement on the other side. This exercise targets your side ab muscles, also known as your obliques.

Knee to Elbow

Form a crunch position with your hands on your temples, bring one knee towards your chest and try to touch it with the opposite elbow. You’re creating a twisting movement to work the obliques.

Progression - If you want to make it a bit harder you can keep your feet off the ground and cycle the movement.

Overlapping Flutter Kicks

Start with your legs straight up in front of you, lower them down to about 45 degrees and try to keep your feet fairly flat and legs relaxed. Flutter them across each other from side to side.  To make the movement easier you can place your hands underneath your lower back to give it some support. 

Regression & Progression - The higher your legs are the easier the exercise is and the lower the harder. You can start with your legs higher than 45 degrees and then slowly move them lower to the ground as you build more confidence and increase core strength.

You don’t need to spend hours working on your abs. A high intensity 10 minute express ab workout is enough to leave you feeling spent. Next time you want to train but you’ve not got much time, give this a go and be prepared for DOMS the next day.

Written by guest author Eryn Barber.

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Tags: Misc > Workout