Did you know that the secret to chiseled abs is just a short daily workout? Many people spend hours grueling in the gym doing ineffective workouts that don’t get results. Intensity is more important than duration, and if you perform this 10-minute core buster just three times a week, you’ll start to see results.
Looking good helps you feel good – an energized body makes for a more balanced and peaceful mentality. Each of these moves will be completed for a duration of 45 seconds. Pick five of them for a routine, and switch it up when you get bored. What are you waiting for? Grab your yoga mat and start getting sculpted today!
1. Forearm Plank
Over time, you can work your way up to longer time goals, but 45 seconds is a great starting point. A plank is a total body strengthener, but the form is key. Keep your elbows directly under the shoulders, with legs zipped together and hips lifted so that your spine is in a straight line. Lift hips to keep weight forwards on your arms, toes, and the balls of your feet. Keep abs engaged and remember to breathe. You can perform this on your palms if it’s more comfortable.
2. Dead Bug
This gentle movement can be modified for all fitness levels – just slow it down to make it harder. Lie on the mat with arms extended straight over the chest. Now, bend hips and knees to 90 degrees, with torso and thighs creating a right angle. Now, brace your core and keep your spine on the ground as your left arm reaches back. At the same time, extend your right knee and hip, reaching your heel towards the floor. You can also opt to do a toe tap rather than a full leg extension, which is more difficult.
3. Ab Bikes
Lie down with your legs extended. Now, bend your elbows, holding your fingertips to support the back of your head. Lift your legs, head, and shoulders off the ground. As one leg stays extended, draw the other one in towards your chest. Simultaneously twist the torso so that your knee taps the opposite elbow. Repeat for 45 seconds.