10 Minutes Ab Workout

The 10 minutes ab workout can be enough for your core if you practice any five ab exercises three times a week. The only critical point is that you have to engage your core the entire time you perform the exercise. You would only be able to relax during the rest period .

10 min time set

10 Minutes Ab Workout No Equipment

Usually the 10 min time seems less for doing something as important as exercises. However, in this busy world, if you are able to spare 10 min of your precious time, you can easily workout on your belly fat. All you have to do is engage your core muscles during the exercise.

Following are the best at home abs workout which are helpful in maintaining your core. Select any five of them which may seem suitable for you. Try doing each move for 45 seconds and take rest for 15 seconds between the moves.

1. V-Up

  • Lie on the floor facing up the roof.

  • Extend your legs forward and hands above the head.

  • Lift yourself up in a way that you are trying to reach your toes with your fingers.

  • While doing so, your body will form a V-shape.

  • Slowly back your body to the starting position. This will be one rep. Do it again for 45 seconds.

2. Plank Up

  • Place your elbows and toes on the floor, making your body in a straight diagonal line.

  • Your elbows should be under your shoulders and back flat.

  • Straight your right arm and place the palm on the floor, then do the same thing with your left arm, now you will be in pushup position.

  • Again lower yourself back onto right forearm then left forearm. Again this will be one rep.

Man in plank up position

3. Around the World

  • Lay flat on your back with arms extended beside your body.

  • Raise your legs up from the floor, straight in the aor.

  • Rotate your legs in a circular direction from right to left, engaging your core.

  • Repeat the circular motion from left to right. Do this for 45 seconds.

4. Flutter Kicks

The flutter kicks are mainly used to tone the lower body especially targeting the lower abdominal muscles.

  • Lay down on your back flat.

  • Spread your hands beside your body.

  • Applying all your on the lower muscles raise your legs one after another in a swimming way.

  • Try not to move your upper body.

5. Reverse Crunch

  • Lie on the mat with your hands under your neck supporting it.

  • Extend your legs upward (slightly bent).

  • Curve your legs towards your upper half by contracting your abs.

  • Hold for a second and then release your abs to the previous position with your legs still up in the air.

  • That is a one whole rep.

6. Russian Twist

  • Sit on the floor with your legs slightly bent from the knees.

  • Hold anything in your hand or hold your hands together.

  • Rotate your arms towards the right side of your body and curve the torso along with it. This helps in oblique muscles mostly.

  • Switch the sides after few seconds then one rep will be completed.

Man doing Russian twist

7. Pilates Leg Pulls

This workout can be done in two ways:

  • Get down on your knees and palms.

  • Keep your hands straight so that your shoulders are in line with your palms.

  • Lift your abdomen and extend your legs backward until your toes curl.

  • Put all your pressure on palms and toes.

  • Raise one of your leg upward, your hip will rise along with it. But the point is to stable your body while doing it.

  • Slowly bring your leg back to the floor.

  • Do the same for other leg too.

OR

  • Sit in a way that your hands are on the floor and your back is in inclined position.

  • Spread your legs forward.

  • Lift your pelvis and legs along with it while applying pressure on your heels. Your body will be in inclined position too.

  • Similarly raise your leg upwards and slowly bring it down.

  • Do the same thing with other leg.

Woman doing pilates legs pull up

8. Knee Tuck Crunches

  • Sit on the mat with your legs extended

  • Your feet must not touch the floor

  • Bent your knees towards your chest

  • Straight your legs and do this again for 45 seconds with your feet not touching the floor.

Summary:
Thus, 10 minutes are worth spending for workouts as it is the shortest possible time which can help you in maintaining your figure and your personality. You can easily select any of the five exercises which you need to practice at least five times a week or more possibly one time each day. So the question Can you workout your abs everyday? is no longer a question.

Importance of 10 Minutes Ab Workout

Ab workout is truly essential for your personality. The time limit is also an integral part of exercise. But this time period of 10 min is much more feasible than 30 min or one hour. The less time interval reduces your stress level of doing long workouts. It also is much more manageable throughout your day. Other than these, following are the benefits of working out:

1. Augment Your Mood and Brain:
The 10 min workout whether moderate or robust helps in providing increased attention towards specific activities. Working or moving brings a lot of struggle in mind as compared to body. Scientifically speaking, when you start doing exercise the endorphins in the body release increase amount of energy reducing the feeling of fatigue and depression.

2. Intensify the Strength:
One of the major benefit of doing ab workout is intensification of strength. Majority of the exercises target almost all of your body muscles reducing your muscle fatigues. A study suggest that 10 minutes a day weight lifting exercise results in more strength than the 30 min workout a week.

3. Lower Blood Pressure:
Blood pressure can easily be lowered by reducing stiffness of blood vessels so blood flow can be more easy. Working out several times a day for short intervals can be very helpful in reducing the blood pressure. According to studies, it was also found that 10 min intervals is more effective than 30 min workout interval.

4. Manage Your Weight:
Do ab workout burn fat? This is the most common query which can arise in your mind. Core exercises are very much reliable for weight loss. The ab workouts manage your weight by reducing the belly fat. This reduction build up your personality too.

5. Reduce Stress:
By judging today’s world, stress is a normal casual emotion which everyone may encounter on daily basis. This 10 minute ab workout is a stress reliever. Exercises has been proved to reduce the mental pressure, depression, fatigue, and increase the relaxation of muscles. This release in pressure helps in thinking clearly and taking positive decisions.

Man working on abdominal muscles

Frequently Asked Questions

Is 15 minutes of abs enough?

Yes, 15 minutes can be more than enough for a single day workout. You don’t have to stress yourself on time limit because your ab muscles are not as time consuming as you think they are. The 15 minutes ab workout is best for body shaming and in burning your calories.

How many calories does a 1 minute plank burn?

Calories burn by the help of plank, range from two to five in a minute. It is one of the most effective exercise for your core. Planks increase the metabolism and help in high level of caloric burn even during the rest. It can also be considered as arms and abs workout.

Weight Calories Burned per Minute
More than 175 lbs 4 to 5 Calories
150 lbs 3 to 4 Calories
110 lbs 2 Calories

Is it better to workout longer or harder?

Yes of course it is better because harder workouts force and apply pressure on the body to change quickly, to lose the belly fats, and to enhance the muscular strength more than the normal workout exercises. And allows your muscles to built even after hours you’ve practiced your workout.

Conclusion

Hence it is now clear that 10 minutes ab workout can also be very beneficial to your body. Despite your gender you can easily practice any of these exercises at home keeping in mind the time limit. But make sure that while doing the workout your abdominal muscles should be in pressure and engaged.