10 Minute Routine with the Best Abdominal Exercises
Your abdominal routine doesn’t have to last long, ten minutes is enough! The best part is that you can even carry out your routine at home. In this article, we’ll share some abdominal exercises to give you a firm belly in no time.
Ten-minute abdominal exercise routine: the first option
If you’re looking for a good abdominal routine, try out this option. It can be implemented at home without the use of any machines or instruments. This option should be repeated three times a week for a least a month.
To start the routine, there’s nothing better than ‘traditional’ crunches. Lay on the ground with your back in contact with the mat or the floor. Bend your knees and keep the soles of your feet in contact with the ground. Bring your hands to the nape of your neck and open your elbows. Then, raise your torso without taking your back off the floor or mat completely. Perform 15 repetitions of this movement.
Another exercise to work on your abdominal area is the bicycle. The starting position is exactly the same as the previous exercise, however, in this case, raise both of your legs and bring your knees towards your torso.
Stretch your right leg as you lift and move your left elbow towards the opposite side. Repeat the same movement with your left leg and right elbow. Try to complete 10 of these movements on each side.
This exercise works on the lateral abdominal muscles. Lay on a mat or on the floor and cross your right leg over your left. Keep your torso straight in order to make the movements easier.
Place your left arm in front of your abdomen and your right hand behind the nape of your neck. Raise your shoulder blades slightly without lifting your whole torso. Perform 10 repetitions of this movement before switching sides.
Finally, in order to finish your 10-minute routine, perform mountain climbers to emulate the movements that mountain climbers make.
In order to perform this exercise, support your hands and the tips of your toes on the floor with both legs stretched out. Flex your right leg and bring it towards your chest and then return to the original position and repeat the movement with your left leg. Make sure you perform the movements in a continuous fashion. Perform 10 movements with each leg.
Ten-minute exercise routine: the second option
The second option may give you the abdomen that you have always dreamed of. However, you’ll have to accompany it with a balanced diet and cardio exercises both outdoors and inside the gym. This 10-minute routine should be repeated at least three times a week.
You might have heard of the famous ‘plank’ that’s often talked about by people who exercise regularly. The side plank is an exercise that will define both the abdominal and lateral muscles. Position yourself on the mat, placing your right forearm and foot in contact with the mat.
Raise your left arm in order to stay balanced. Hold the position for 20 seconds and then change sides. After some practice, you can do the same exercise while fully stretching the arm that’s in contact with the mat.
Exercise on a chair
There are many exercises that can be done with a chair, this gives you no excuse for not working out at home. To start this exercise, sit on the edge of a chair and separate your legs.
Place your hands on the side of the chair and raise your feet until they are parallel to the floor. Finally, flex your feet and bring them towards your chest. Complete 10 repetitions without stopping.
Ab and spinal exercises
In order to have a well-defined abdomen, you also have to have a strong back. In order to complete this exercise, lie face down on a mat and stretch your arms and legs outwards.
Raise your head and legs at the same time while placing your arms on your back. The idea of this exercise is to lift your abdomen off the mat for as long a possible. Try to hold the position for 20 seconds and then repeat the exercise three times.
If your busy life only allows you to train for 10 minutes a day, try to take advantage of the exercises mentioned above. You won’t regret it!