Try this 10-minute ab workout to build a strong core.

With a chiseled six pack, you may not need to spend hours at the gym. There are several ab workouts that are effective and efficient and will help you make the most of your limited time. Here’s a 10-minute ab workout that focuses on your core muscles. This can help you strengthen your muscles, improve your posture, and improve your overall fitness. This compact workout focuses on compound movements that train many muscle groups at the same time. By incorporating a variety of exercises as part of this plan, you can strengthen your six-pack muscles, obliques, and lower back. Whether you’re an experienced trainer or a beginner, this workout is ideal for anyone looking to tone their midsection.

What is abdominal muscle training?

Ab workouts are exercises that specifically target the abdominal muscles, also known as the core. As found in a study published in the British Journal of Sports Medicine, this exercise is designed to develop and tone the muscles in the front, sides, and lower back of your torso. Ab training not only improves your physical attractiveness but also improves your overall health by increasing your posture, stability, and balance. Crunches, leg raises, planks, Russian twists, and bicycle crunches are all examples of common abdominal exercises. Regular core training can help you build a stronger, more defined abdomen and live a healthier lifestyle.

10 minute ab workout to tone your core muscles

Fitness expert Mahesh Ghanekar shows you how to do a 10-minute ab workout step-by-step.

Become a star with your warm-up routine

Start with a 1-minute warm-up routine. This may include lAerobic exercise such as jogging on the spot or doing jumping jacks. you can too Rotate your arms, swing your legs, and twist your torso. Once this is done, start training. This will take 8 minutes.

First ab training exercise: crunches

• Lie on your back with your knees bent and your feet hip-width apart and flat on the floor.
• Place your hands behind your head and gently support your neck.
• Tighten your abdominal muscles and pull your belly button toward your spine.
• As you exhale, lift your shoulders off the floor and relax your neck. Focus on contracting your abdominal muscles instead of pulling with your neck.
• Hold the contracted position for a moment, then inhale as you slowly return your upper body to the starting position.
• Repeat as many times as necessary, aiming for 2-3 sets of 10-15 reps.

Crunches primarily target the rectus abdominis, the muscle responsible for the appearance of a six-pack. Performing crunches regularly can increase the strength and endurance of your core muscles.

Second Ab Workout: Leg Raises

• Lie on your back with your legs stretched out and your arms at your sides.
• Engage your core muscles and slowly lift your legs off the ground until they form a 90-degree angle to your body.
• Lower your leg back to the starting position, stopping just before it touches the ground.
• Repeat as many times as necessary, aiming for 2-3 sets of 10-15 reps.

Leg raises primarily target the lower abdominal muscles, which can be difficult to perform on their own with other exercises. It also works your entire core, including your rectus abdominis, obliques, and lower back muscles.

Ab Workout 3: Russian Twist

• Sit on the floor with your knees bent and your feet off the ground. Lean your upper body back slightly to form a V shape with your body.
• Tighten your abdominal muscles to stabilize your torso.
• Fold your hands in front of your chest. Rotate the torso to one side,
• Bring your elbows close to the floor.
• Return to center and twist to the opposite side.
• Repeat alternating as many times as necessary.

Russian twists help strengthen the rectus abdominis and lower back muscles. Twisting your torso directly targets your oblique muscles, improving strength and contour.

Abs workout #4: plank

• Get into a push-up position with your forearms shoulder-width apart on the floor.
• Tighten your abdominal muscles and pull your belly button toward your spine.
• Keep your body in a straight line from head to heels, without drooping or arching.
• Place your elbows directly under your shoulders and keep your neck neutral.
• Hold this position for as long as possible, gradually increasing the holding time as you get stronger.

Planks are very effective for strengthening your core muscles. A strong core improves your posture and helps reduce lower back pain.

Ab training 5th: Climber

• Start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
• Quickly bring your right knee towards your chest, keeping your back flat.
• Return your right leg to the starting position and bring your left knee towards your chest.
• Continue alternating your legs in quick, fluid motions.
• Keep your core engaged throughout the movement and avoid letting your hips and back sag.

Mountain climbers are a great way to strengthen core muscles such as the rectus abdominis, obliques, and lower back. This exercise increases your heart rate and helps improve your cardiovascular health.

Ab workout #6: Side plank

• Lie on your right side with your legs extended and your right forearm on the floor, elbow directly below your shoulder.
• Tighten your abdominal muscles and pull your belly button toward your spine.
• Lift your hips off the floor and form a straight line from your head to your ankles.
• Hold this position for as long as possible, keeping your body stable.
• Lower your hips to the floor and repeat on the left side.

Side planks directly target your obliques, toning and strengthening them. This exercise tests your core stability and improves your balance and coordination.

Ab training #7: Flutter kick

• Lie on your back with your legs stretched out and your arms at your sides.
• Lift your feet a few inches off the ground and keep them straight.
• Quickly kick your legs up and down in a scissor-like motion.
• Press your lower back into the floor and engage your core during the exercise.
• Breathe firmly and rhythmically.

Flutter kicks specifically target the lower abdominal muscles, toning and strengthening them. By strengthening your core muscles, flutter kicks can help improve your overall core stability and balance.

Finish your ab workout with a 1-minute cool-down exercise, such as gentle stretches or hip flexor stretches.

Note: Remember to listen to your body and modify your ab training if necessary. If you’re new to exercise, start short and gradually increase the intensity and duration as you get stronger.

remove

This 10-minute ab workout is an effective way to strengthen your core muscles. These exercises, leg raises, planks, and Russian twists, are all workouts that will help you strengthen your rectus abdominis, obliques, and lower back. Remember to listen to your body, use proper technique, and gradually increase the intensity as you gain strength. Consistent exercise and a balanced diet will help you achieve a toned and toned midsection. Grab your mat and get ready to work your core in just 10 minutes every day.