The 10 Minute Ab Workout
March 30th, 2013
There’s no doubt in my mind that to get a great tummy like some of our celeb favourites Halle Berry, Jennifer Aniston, Gwen Stefani and Megan Fox, we all have to work for it. But you can work for it faster than you think.
It's important to remember that, while abdominal exercises won't get rid of fat from the belly (you need cardio for that!), a strong core is important for keeping your body healthy and protecting your spine as well as getting that great muscular shape and tone. We’ve compiled a few quick exercises to do 4 times a week in order to get that tummy you’ve always wanted!
Vertical Leg Crunch
This is by far one of the most effective ab exercises out there to build your core strength.
- Lie on your back on the floor and extend your legs straight up – if you find it more comfortable to cross your knees, once your legs are extended, you can.
- Place your hands behind your head or across your chest.
- Contract your abs to lift your shoulder blades off the floor, as though reaching your chest towards your feet.
- Try and hold the position briefly at the top of the movement so that you get maximum abdominal contraction
- Lower yourself down slowly, and repeat for 1-3 sets of 12-16 reps.
- You can also try the reverse vertical leg crunch, where instead of lifting your upper body off the ground, you lift your bottom as high up off the ground as you can, and slowly lower back down.
This killer move is a great way to improve muscular tone in both your abs and your back.
- Lie face down on the floor, resting on your forearms, palms flat on the floor.
- Push off the floor, raising up onto your toes and resting on your elbows.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. If you struggle keeping up on your toes, try an easier version on your knees – similar to a push up.
- Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
The Side Crunch
This move tests your balance while it works your oblique muscles (on the sides of your midsection). We’re not going to lie, it’s tough!
- Lie down on the floor on your right side. Slide your legs up slightly toward your chest so that they’re bent at the knees.
- Place your right hand on your left hip and your left hand behind your head.
- To start the exercise, lean upwards and try to touch your left elbow to your left hip. Squeeze and hold your abs for a count of one, then lower yourself slowly back down to the floor.
- Do 10 reps and then switch positions to work the other side. Try to do 3 sets of 10 reps for each side.
This exercise is easy to do but has super high ab impact.
- Lie face up on your mat and pop your hands behind your head, providing your head with very only light support from with your fingers.
- Bring your knees in to your chest and lift your shoulder blades off the floor, without pulling your neck.
- Rotate towards the left, bringing your right elbow towards your left knee, as you straighten out your other leg.
- Switch sides, and bring your left elbow towards your right knee.
- Continue swapping sides, making a 'pedalling' motion. Do 2-3 sets of 12-16 reps.
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