Forget Planks – this 10-minute ab workout sculpts your core with just your body weight

There are several Forget planks – this 10-minute AB workout sculpts your core with just your body weight flood on the internet, so for discovering one capable of shaping your core in a simple 10 minutes is a rock worth exploring. In this concise routine, straddling a brief 10 minutes, you will encounter 10 different aerobics tactically designed to enhance your core strength – perfect for squeezing in between the frantic meetings. Continue reading to observe into the details and unlock the secrets of this time-efficient exercises routine.

Real core is essential for posture and it is your body posture game-changer, our workout efficiency and performance by enabling us to maintain proper form. A robust core is just contributing to a healthier back, and it is a silent hero in our body collaboration, ensuring a strong posture and overall well-being while maximizing performance.

Say goodbye to monotonous exercises, a new era of core training, leaving planks in the past. Elevate your fitness journey with this transformative 10-minute AB workout, and watch as your core strength and definition reach new heights. For this workout, all you need is 10 minutes, a little bit of motivation and an exercise mat.

Forget planks – this 10-minute ab workout sculpts your core with just your body weight

What is the workout?

With this exercise routine, engage in 50 seconds of active work followed by a brief 10-second respite. The sequence comprises 10 distinct exercises meticulously chosen to target every muscle in your mid-section, this routine ensures a comprehensive core workout.

For further understanding of the workout and proper execution of each step, we can learn more with fitness expert Klaudia Lucia.

What are the benefits of this workout?

When discussing core strength, we are not fixated on the superficial allure of visible abs. we refer to your body’s ability to stabilize and control itself. This workout will also target various muscles in your core, contributing to the development of strength in your mid-section.

Forget planks – this 10-minute ab workout sculpts your core with just your body weight

1. Crunch to half sit-up: 50 seconds

 

 

 

 

 

Commencing with this 50-second exercise by lying on your back, bending your knees, and ensuring your feet stay firmly pressed to the ground. First complete a crunch positioning beside your temples

To start this exercise, by lying on your back, knees bent, and feet firmly grounded. Perform a precise crunch, hands beside your temples, elevating your upper body. Return, then perform a half sit-up, reaching and tapping knees. Try and keep your feet implanted on the ground in both actions to ensure your core does the hard work, for effective core engagement. Klaudia recommends for upper abs focus.

2. Leg raises: 50 seconds

Initiate by lying down, legs elevated toward the ceiling arms positioned by your side or beneath your hips for added lower back support. Descend your legs slowly, flexing feet, avoiding lower back lift. Slowly lower your legs down towards the ground, as far as you comfortably can without your lower back lifting off the ground. Klaudia suggests a variation involving bent legs, tapping toes on the ground with each repetition. Sense the engagement in your lower core.

Forget Planks – this 10-minute ab workout sculpts your core with just your body weight

3. Single-sided bicycles: 50 seconds on each side

 

 

 

 

 

 

Commence in a tabletop position legs forming a 90-degree angle knees aligned over hips, with hands positioned at temples, pivot your upper body toward the right knee, linking the left elbow to the right knee while extending the left leg downward. Repeat on the same side throughout the set. You can modify this exercise by keeping your left foot on the ground with your knee bent and only moving the right leg. Klaudia underscores the efficacy of bicycles in honing your obliques, those vital side muscles along your midsection. And then, swap to the other side.

4. Plant those feet: 50 seconds

Initiate this exercise lying on your back, knees bent, and feet grounded. Elevate your right knee toward your chest, tapping the right ankle with your left hand. Gently place the foot down and return to your starting position, before alternating sides with each rep. This dynamic combination of rotation and crunch engages both your upper abs and obliques simultaneously.

5. Alternating leg lift with rotation: 50 seconds

This dynamic exercise challenge of alternating leg lifts with rotation for a focused 50-second interval. This versatile movement targets multiple muscle groups. Finish by tapping the right foot with your left hand, and slowly roll back down to your starting position. Alternate sides as you complete each rep and aim for control as you roll up and down.

6. Twist and reach: 50 seconds

From a seated position, knees bent, and feet firmly on the ground. Extend your arms directly overhead and lean back at a 45-degree angle, gracefully rotating your arms to one side. Return to an upright stance with arms overhead, then replicate the movement on the alternate side. For maximal activation of your obliques, synchronize the motion of your head and shoulders with your arms. Recommended by Klaudia.

Forget planks – this 10-minute ab workout sculpts your core with just your body weight

7. Crunches, 4 arm pulses: 50 seconds

Recruit this sequence by reclining on your back, knees bent, and feet resting on the ground. Perform 4 crunches, then extend your arms out by your sides, and pulse them 4 times while your head and shoulders are lifted off the ground. According to Klaudia, this exercise intricately targets both the frontal and posterior aspects of your midsection for a holistic workout.

8. Reverse crunch: 50 seconds

Forget planks – this 10-minute AB workout sculpts your core with just your body weight.  Starting in the tabletop position, lay down with your knees bent at 90 degrees, lift your hips off the ground, and bring your knees to your chest. With deliberate control, lower your legs to re-establish contact between your spine and the floor, concluding with a gentle tap of your feet. Maintaining your arms down by your sides will help you control this movement, and you can modify reverse crunches by taking out the hip lift. Reverse crunches stand out for their effectiveness in targeting not only the lower abs but also engaging core muscles in the lower back.

Forget planks – this 10-minute ab workout sculpts your core with just your body weight

 

High boat to low boat / V sit toe tap and extensions: 50 seconds

Commence in a V-sit, position, with your knees at 90 degrees out in front of you, your, upper body lifted, and arms extended towards your toes, creating a ‘high boat.’ From here, gently lower your feet to tap the ground before raising them to align with your knees. Gradually descend your entire body toward the ground, maintaining straight legs, arms, and torso, transitioning to the ‘low boat’ position, and conclude returning to your starting position. Alternate between the toe tap and full-body extension for the entire set. While challenging, this movement efficiently activates every muscle in your core, providing a formidable conclusion to a robust workout.