10 Minute Toned Abs

Before getting to the workout, lets talk abs real quick! Abs, just like any other muscle group, make the most progress when your work them and then allow them to rest, recover and rebuild. Soo, something┬áthat isn’t going to help you make ab progress? Hammering your abs daily! Really you only need to work specifically on your abs 2-3 times a week (I personally stay at two). Your abs are getting worked during almost all of your other workouts in different, non ab specific ways. When you squat, push up, lunge, run, high knee, do almost any exercise, your abs are engaged. Or they should be at least. I just posted a sumo squat tutorial where we talked about how remembering to engage your abs in the movement is so important for supporting your low back. Another benefit, your abs get worked! So, don’t stress. Stick to a well rounded plan, eat well the majority or the time, drink your water, and watch your abs show up!

Ok, so now for the workout. This is a quick 10 minute abs workout! You can add it to pretty much whatever you want, I do a HIIT workout with abs afterwards on my The Get Fit Guide cardio day. It’s a great little combo because both are quick workouts so I’m still staying right over half an hour for my working out!

10 Minute Toned Abs

If you find that you usually feel ab workouts in your lower back, remember to really focus on engaging your abs through each movement. You can do this by pulling your belly button to your spine and pressing your lower back to the mat. Allowing a big arch in your lower back during ab exercises puts extra stress on the lower back!

 

 

43 seconds work : 7 seconds transition x 3 rounds

Tap Crunch – Start lying on your back with knees bent and lifted off the ground. Lower your legs to tap your feet to the floor. Raise them back up and crunch your knees and chest together.

Cross Plank – Start in a forearm plank position. Bend on leg and reach it under and across your body to tap the other side. Alternate sides.

V twist – Start lying on your back with legs straight up in the air and spread into a ‘V’. Crunch up and reach for you foot with the opposite arm. Alternate Sides.

Reverse Pop to Heel Pop – Start lying on your back with legs bent to 90 degrees and feet lifted off the floor. Use your abs to pull your legs in to your chest and pop your butt off the ground. Return to starting, straighten your legs and use your abs to pop your butt off the ground and your heels to the sky. Alternate.

 

Hope you enjoyed this! Let me know ­čÖé

 

Sweat, Smile, Repeat!

 

xx Niki

 



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