Here’s a 10-minute ab workout that you can do anywhere, anytime, and without any equipment:
- Plank (1 minute)
- Start in a push-up position with your arms straight and hands shoulder-width apart.
- Engage your core muscles and hold the position for 1 minute.
- Keep your body in a straight line from your head to your heels, and avoid arching your back or lifting your hips.
- Bicycle crunches (1 minute)
- Lie on your back with your hands behind your head and your knees bent.
- Lift your head and shoulders off the ground and bring your left elbow towards your right knee while extending your left leg.
- Switch sides by bringing your right elbow towards your left knee while extending your right leg.
- Alternate sides for 1 minute, focusing on contracting your abs with each movement.
- Russian twists (1 minute)
- Sit on the ground with your knees bent and feet flat on the floor.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Clasp your hands in front of your chest and twist your torso to the right, touching your hands to the ground.
- Twist to the left and touch your hands to the ground on the other side.
- Alternate sides for 1 minute, focusing on keeping your balance and twisting through your core.
- Mountain climbers (1 minute)
- Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
- Bring your right knee towards your chest and then switch to bring your left knee towards your chest.
- Alternate legs quickly for 1 minute, focusing on engaging your core and keeping your hips level.
- Leg raises (1 minute)
- Lie on your back with your arms at your sides and your legs straight.
- Lift your legs off the ground until they are at a 90-degree angle with your body.
- Slowly lower your legs back down to the ground without touching the ground.
- Repeat for 1 minute, focusing on keeping your lower back pressed into the ground and your abs engaged.
- Plank with hip dips (1 minute)
- Start in a plank position with your forearms on the ground and your elbows directly under your shoulders.
- Lower your hips to the right, tapping the ground with your hip, and then return to the starting position.
- Lower your hips to the left, tapping the ground with your hip, and then return to the starting position.
- Alternate sides for 1 minute, focusing on keeping your abs engaged and your body in a straight line.
- Side plank (30 seconds on each side)
- Start in a plank position on your left side with your left forearm on the ground and your elbow directly under your shoulder.
- Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels.
- Hold for 30 seconds and then switch to your right side and hold for another 30 seconds.
- Focus on keeping your abs engaged and your hips lifted throughout the exercise.
Repeat the entire circuit 2-3 times, resting for 30 seconds between each round. This ab workout will target all areas of your core and help to strengthen and tone your abdominal muscles.