There are so many misconceptions on how to train abs efficiently in order to get a flat stomach or lose belly fat. These muscles are as the same as other muscle groups so they should be trained on the same way.
Therefore, even a 10 minute ab workout can be enough to get six pack abs or flatter stomach. In addition, in order to get results you have to perform the abdominal exercises properly, your routine must be intensive and you should implement different activities to work the entire core which means your oblique, lower back and abdominis. I have already shared a post where I gathered the best 5 min workouts, and now it is time to collect the greatest 10 minute ab workouts. This workout from Fitness Blender is my favorite which contains several exercises to work the entire core. In this video, we can see similar exercises mentioned before, but there are also a few plank variations.
For most of us getting toned lower ab is the toughest as that is the place where fat goes down lastly. The benefits of these kinds of motions are that they do not stress the lower back as much and because we have to move he entire body they help to burn extra calories so they may help with weight loss. As you see, you can get a flat stomach or even six pack abs by doing 10 minutes abdominal workouts. One of the biggest issues I encounter on a daily basis is the problem of not having enough time.
If you think your gym’s exercises machines don’t look too different than the characters from the latest Transformers movie, you’re not alone.
That’s right, your very own physique is the best and most versatile piece of fitness equipment you can use.
What’s more, Dewar stresses the importance of the body awareness and stability that comes from bodyweight training. How to: Stand straight up with your feet hip-width apart, hands on your hips or at your sides. Beginner alternative: Lie down on your side to work the glutes and thighs with side leg raises. Beginner alternative: If you haven’t mastered the basic push-up, try these beginner-friendly variations first. How to: Start in a push-up position with your hands directly underneath your shoulders (a).
Beginner alternative: If the leg action has you gassed, simply hold a push-up position plank. How to: Begin on all fours with your hands flat on the ground directly beneath your shoulders. Beginner alternative: If you need to take things down a notch, step back into the push-up position, one foot at a time, and eliminate the jump once you step back up to standing. Beginner alternative: Place a chair next to you for support as you perform the same move as detailed above.


How to: Lie on your side and prop yourself up onto your left forearm, with the side of your left foot on the ground, right foot stacked on top of it.
Beginner alternative: Take it down a notch with a simple side plank with the top hand placed on your hip. The key is having a decent diet and cardio training to get rid of belly fat and burn calories. Planks are useful to strengthen the midsection, but it is essential to perform them correctly in order to get results. This routine includes various body weight abdominal exercises for working the midsection and others to train the the entire body. The key is to do the exercises accurately, the routine should work all sections of the core, and it should be intensive.
Between work, being a dad, being a husband, community events, church associations, etc there just never seems to be time for anything… let alone working out. Keeping your arms straight out in front of you, drop into a squat position, keeping your back straight and your chest up (a).
With your abs tight, and hips pointing forward, take a big step to your right and bend your right knee 90 degrees (a). With both legs straight and the glutes and abs engaged, lift the top leg one to two feet off the ground, hold, and return to starting position. Keeping your butt down and your whole body as flat as possible, bringing your right knee in towards your chest, then your left knee.
These bodyweight circuits are simple (but not easy!) way to help you build strength and burn fat. Do these workouts 3-5 times a week, pay attention to your nutrition and do cardio in order to get good results.
That’s why we’ve put together three 10-minute bodyweight workouts fit for any experience level.
Pressing through your heels and extending your arms down, explode off the ground, jumping as high as you can (b).
Your body should be in a perfectly straight line, from your heels to the top of your head (a). Standing abdominal exercises are as powerful as the common ones we usually do on the floor. Choose one today, another tomorrow, and you’ve got an easy way to get your sweat on anytime, anywhere.
Perform a push-up, then while keeping your feet in place, twist your torso to the right and lift your right arm straight above your body so your left and right arm are in a perfect line (b).
Hold that position for a second before using your core to pull your leg and arm back into your body so that your right elbow comes close to your left knee. Pushing through your left heel, lift your hips until your body forms a straight line from your upper body to your knee. Start just behind the left end of the line and quickly step (or jump) over the rope, and then behind it again, moving down the rope in a zigzag pattern.


All you need is 10 minutes, a little bit of space, and the desire to shred through 100 calories! Kettlebell QuickieKettlebell workouts can get you total-body toning, increased cardiovascular fitness, core strengthening and improved posture and balance—without a big time investment. In fact, a recent study from the American Council on Exercise (ACE) found that kettlebell training can torch up to 20 calories a minute!Click here for a printable PDF of this workout plan.
Exercise DescriptionsKettlebell swings: Stand with feet wider than shoulders and place a kettlebell between them on the ground. Rise up, pushing hips forward and engaging glutes, as you swing kettlebell to chest height, arm straight. Step back with your left leg, lower into a lunge, and perform a biceps curl (bell bottom down). Step out to the left and lower into a squat as you press the bell to ceiling and reach left hand down between feet.
To perform a basic high pull, lower into a squat, swinging the bell through legs, and as you stand, pull the bell back, bending elbow so that it points out to the side. Lower into a squat and swing arms back behind you, and then quickly jump up, swinging arms overhead. Land in a squat position with feet hip-width apart, and swing your arms back to immediately jump up again. Jump up and bring left foot forward and right foot back as you reach right arm up and left arm back (palms facing in).
Push off both legs and jump up and to the left, landing in a squat, reaching left hand to the outside of left foot. Jump feet together, still holding squat position, as you swing arms back by sides, keeping elbows bent. Push hips back and bend knees to lower into a squat and prepare for a donkey kick, placing hands under shoulders, keeping arms straight.
Squats: Stand tall with feet shoulder-width apart, arms straight out in front of your body at shoulder level. Keeping knees bent, move left foot and hand forward, then step forward with the right foot and hand to complete 1 step.3.
Pushups: Place hands slightly wider than and in line with shoulders on the floor, feet hip width. Pause at the bottom, and then push back up to the starting position as quickly as possible.4. Slowly lower torso back to the starting position, keeping elbows in line with body the entire time.5. Burpees: Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet.



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