Use this 10 Minute Abs Workout to focus on strengthening and toning your midsection. This workout can be used by itself or you can use it in addition to another routine to get some extra abdominal work. Though you only go through each exercise once, the 45 seconds straight for each move is more than enough to get a good burn.
Using this routine by itself:
If you are only doing this routine, we suggest doing it two to three times a day at random times throughout the day and do this daily set up three to four days out of the week. To get more muscle definition out of this workout, you also need to incorporate a reduced calorie diet and more physical activity to get rid of any excess fat content that may be covering your midsection.
Using this routine with other workouts:
If you are using this routine in conjunction with other workouts (we suggest doing it this way) then you don’t need to do it as often. On top of a regular workout program (2-4 days per week strength training plus 1-2 days per week 45-60 minutes cardio or 20-40 minutes HIIT; for example) then add this ab workout in on your cardio days and on two or all of your strength training days. On the cardio days you can do this ab routine before or after the cardio but on the strength training days try and do this routine at the opposite end of the day from your regular workout. This helps keep you from over stressing your core muscles, as well as increasing the number of calories burned in a day compared to doing both the strength and abs video at the same time.
Other free Fitness Blender workout videos to use with this abs workout:
- HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core
- 1000 Calorie Workout Video: 94 Minute Insane Bodyweight Workout Challenge - Attempt at Your Own Risk
- Total Body Toning Strength and HIIT Cardio Workout - You vs You
For best results in belly fat loss, reaching a healthy bodyweight, and getting a lean, fit, healthy body check out Fitness Blender's 8 Week Fat Loss Programs and Meal Plans
Calories Burned:
A female weighing 140 pounds would burn an estimated 70 calories in the 10 minute of this routine. A male of 185 pounds would burn roughly 86.
Printable Abs Workout - The following is a list of the exercises you are going to be doing and the muscles they target.
Flutter Kicks: Though this motion does not cause the abs to move through a range of motion, they do cause the abs to contract to stabilize the hips. Focus on keeping your back on the ground to fully engage the stomach.
Rotation Reach Crunch: This motion not only works the abdominals but also targets the obliques because of the shoulder rotation.
Pilates Side Hip Raise: This focuses on the obliques and outside thigh for the motion but also uses the lower back and abdominals for support and balance.
Russian Twist: Using the abdominals and lower back for support, this exercise focuses on the rotational motion through the obliques. If you want to make this exercise a bit more challenging, lift your feet up off of the ground and you will also more heavily engage the hip flexors and quads, as they are called on to help you keep your balance.
Toe Touch Crunch: This is a great abdominal isolating exercise for both the upper and lower abs. To make sure you are getting the most out of this exercise, don’t let your abs relax when you are at the bottom of the crunch motion (when your shoulders are closer to the ground).
Pilates Leg Pulls (facing up): These work your lower back, glutes, and hamstrings. The hip flexor is also employed to complete the leg lifting motion and your quads are relied on for balance.
Pilates Leg Pulls (facing down): This facedown variation of the Pilates move also targets multiple major muscle groups, making it an excellent option for burning calories and toning up. You will feel this in your glutes, abdominals, lower back, hamstrings, deltoids, pecs, and quadriceps.
Pilates toe Taps: This is a simple move that is very effective at toning the abdominals and the front of the thighs. The constant tension in the abs makes this just slightly harder than it looks; be sure and keep your movements slow and controlled throughout the entire range of movement to keep it as effective as possible.
Knee Tuck Crunches: These are a great bodyweight exercise for abs that effectively engage the upper and lower abdominals simultaneously.
Remember that nutrition and eating habits are a huge part of having a flat stomach and defined ab muscles. Check out Fitness Blender Recipes for ideas on healthy meals.
FAQs
Split it up by doing obliques (the muscles on the sides of your torso) and serratus anterior (the muscle that wraps around your rib cage) one one day, and then lower abs and upper abs another day, Feliciano suggests.
Is 10 minutes a day enough for abs? ›
Yes, 10 minutes is enough for an ab workout, especially if you're doing it more than once per week, and the exercises in the workout routine are challenging. The abdominal muscles are smaller than some of the other muscle groups in the human body, so you don't need to spend hours working them.
How to train abs and obliques? ›
Watch Abs and Obliques Workout for Beginners
- Switching mountain climbers (45 seconds)
- Side plank reach through (15 reps on each side)
- Chair sit-ups (15 reps on each side)
- Plank knees-to-elbows (15 reps on each side)
- Seated in and outs (45 seconds)
- Hip raises (15 reps)
- Alternating star crunches (10 reps on each side)
Ripped obliques frame the abs and complete the entire area. And, no, training obliques will not make them too big — it will make them more defined as long as your bodyfat is low. One of the best ways to build impressive notches along the sides of your midsection is to do standing cable oblique crunches (not pictured).
Do oblique exercises widen your waist? ›
No, oblique workouts do not widen your waist. In fact, they can help tone and define the muscles in that area when done correctly.
Can I do abs every day to lose belly fat? ›
The Truth: Ab Workouts Don't Burn Belly Fat
The assumption that ab workouts will burn belly fat comes from the idea of targeted fat loss. In other words, choosing where to lose body fat by exercising various muscle groups that are near the origin of the fat tissue. Fat loss does not occur this way.
What happens if you do 100 abs everyday? ›
Improved Functional Fitness: The strength gained from performing sit-ups can enhance your ability to perform daily activities that require core strength, such as bending, lifting, and twisting. A stronger core can make these movements easier and more efficient, promoting functional fitness.
What happens if you do a 10 minute workout everyday? ›
By exercising for 10 minutes with intensity and effort, you'll be more likely to give your body what it needs to keep adapting, building muscle, and increasing your capacity. Ten minutes a day is enough to actually give you a great workout.
How many abs should I do a day to see results? ›
The ideal ab training frequency will depend on the individual's experience level. For someone who is new to working out (or at least working out their abs), a goal of completing 12-16 challenging sets (of 8-12 repetitions) in their ab workouts per week may be sufficient to produce gains in strength and muscle volume.
Do Russian twists make your waist smaller? ›
A study published in the Journal of Strength and Conditioning found that Russian twists burn more calories than crunches or sit-ups, making them one of the most effective ways to lose weight around your waistline.
Side Plank
Why: This is one of the most popular exercises to train your obliques, and for good reason. The plank is a simple, accessible movement, and flipping to the side gives you a potent bracing and stabilization challenge.
How to get V cut abs? ›
Complete workouts that target your lower abs, like leg lifts, hanging leg raises, reverse crunches, and an ab V hold. It also helps to follow a balanced core routine, which could include side crunches, bridges, lunges, and yoga poses. Doing cardio and eating a healthy diet can cut body fat, which may also help.
Do side planks make your waist smaller or bigger? ›
Strengthening this area of the abdominal wall actually decreases the risk of back pain and makes for a stronger, more stable core. From an aesthetic perspective, side planks will tone your obliques, “whittling” your waist and helping you lose inches, if that is your goal.
How to get a slimmer waist? ›
15 exercises to slim your waist and tone your core
- Reverse lunge with knee drive. The reverse lunge with knee drive engages the core and lower-body muscles while increasing blood flow in the body. ...
- Alternating toe reaches. ...
- Neutral grip dumbbell bent over rows. ...
- Butt kicks. ...
- Plank. ...
- V-sit. ...
- Mountain climbers. ...
- Knee to elbow.
There is typically less skin and fat near the lower part of your ribs near your stomach. So the sides of your abdominal muscles and oblique muscles often show definition before the middle of your abdominal area does.
Should you train obliques separately? ›
A More Balanced Approach to Training Your Abs
If you're concerned about building your obliques, do more compound exercises and fewer isolation exercises for your abs. Compound exercises, including squats and deadlifts, activate your ab muscles as well. Plus, they work the muscles in your back too for balance.
What day should I pair abs with? ›
day 1: the chest, triceps, shoulders, and forearms. day 2: the legs, separated into the glutes, quadriceps, hamstrings, and calves, along with the abs.
Do obliques count as abs? ›
Your abdominal muscles have many important functions, from holding organs in place to supporting your body during movement. There are five main muscles: pyramidalis, rectus abdominus, external obliques, internal obliques, and transversus abdominis.
