Hey guys, I’m Tatiana Lampa, and I’m a NASM-certified personal trainer. Today we’re going to be working from the core upper and lower abdominals. My client transformed her abs and you can too with this 10-minute abs workout.
We’ll have five exercises, which you’ll do for 45 seconds each. Then, there will be a 15 second rest in between. We’ll go two rounds for a total of 10 minutes. Throughout the video, I’ll offer modifications for moves to make them a little easier or a little harder. Pick variations of each exercise that match your fitness level and how your body feels today.
To get the most out of this 10-minute abs workout, it’s going to be important that you maintain tension in your core the entire time, so try not to fully relax your muscles at any point when you’re doing an exercise—save that for the rest period. This workout is designed for you to get as many reps as possible within a certain timeframe, so stay focused and give it all you’ve go for the short amount of time you’re doing each move.
Time: 10 minutes
Good for: Abs
Instructions: For each move, perform as many reps as possible in 45 seconds, then rest 15 seconds. Continue to the next move. After you’ve completed all four moves, rest for one minute, then repeat the circuit. Complete two rounds total. Your homework is to do this 10-minute abs workout three times per week to really see the difference in your core and sculpt your abs.
How to: Lie faceup on the floor with your legs and arms straight. In one movement, lift your torso and legs as if you’re trying to touch your toes. Lower your body back down. That’s one rep. Perform as many reps as possible in 45 seconds, then rest 15 seconds.
How to: Lie on the floor with your legs up and slightly bent, hands at your sides with palms faced down. Brace your torso by contracting your abs. Lift your hips up, hold for a second, then release down to the start position, keeping your legs in the air. That’s one rep. Perform as many reps as possible in 45 seconds, then rest 15 seconds.
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How to: Lie on your back with your legs extended straight up into the air. Engage your core and draw a circle, to the right, with your legs. Continue for 45 seconds, with 15 seconds of rest.
Repeat on the left side for 45 seconds, followed by 15 seconds of rest.
How to: Place your forearms on the floor, elbows under your shoulders, and extend your legs behind you. Keeping your back flat, straighten your right arm and place your palm flat on the floor, directly under your shoulder, then repeat with your left arm so you’re in a pushup position. Reverse the movement, lowering back onto your right forearm and then onto your left, to return to start. That’s one rep. Perform as many reps as possible in 45 seconds. Take one minute of rest before repeating the circuit again from the top.
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