10 Minutes Workout Guide - Abdomen

February 06, 2016
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I have recently learned about this 10 minutes workout guide and it's really intense and it could be done in a short time. 

If you are like most people in the society, time is a luxury you don't have, then this 10 minutes workout will be a great start for you.

It's a 10 workouts, done in 30 seconds for each before moving to the next one, and completing it for 2 sets.

The first three workouts mainly attack the lower abs.

Here's the first one to go: Leg Drops

 
Leg Drops
You have to lie down and raise your feet together up in the air and bring it down. Make sure your legs are not bend or separated. This will complete one rep. Do this continuously for 30 seconds. Remember, it's not about trying to do it quickly but doing it correctly. The posture is important and make sure your body are not lifted when you lift your legs. This is really to focus on the lower abdomen.

2) Flutter Kicks


Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise. 


 3) Scissors Kick


Begin by lying on an exercise mat. Place your hands under your buttocks. This will help with leverage by reducing the load on the lumbar spine. Raise both legs approximately 15 to 20 inches off the ground. Contract your abs, exhale, then kick both legs outward as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). Perform the scissor kick in alternating fashion. Be sure to keep your abs flexed at all times. 

4) Mountain Climbers

Focusing on the oblique and lower abs as well

Start by assuming a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time. In this workout, you just have to do for 30 seconds, similar to the other workouts.  


5) V-Crunches



Basically lie down in a similar posture as the first photo image shown at the left hand side.

Slowly lift your upward body and leg slightly upwards. 

Move your body upwards while bending your leg, similar as the second photos. Repeat these steps.

It will help to target your ab muscles.







6) Alternating Toe Touches

   
This one is easy to understand. Lift your right leg straight and your left hand try to touch it. and then follow by your left leg and you tried to touch it using your right hand, just as the photo indicates.

7) Russian Twist


Russian twist is one of those abs workout that I feel are essential. It's easy to be done and the level of difficulty could easily be improved by using a dumbbell or a medicine ball.

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

8,9 and 10: Plank, Right side plank and Left side plank

8, 9 and 10 will basically be your plank. 

Do normal plank (A) for 30 seconds, then switch to right side plank (30 seconds) before finishing off the left side plank.

 











By the time you completed the 10 workouts, it would have been 5 minutes. Repeat workout from 1 to 10 for another set and you would have complete the 10 minutes workout.

It doesn't take a lot of time. It targets a selected area of your muscles, in this case, your abs and it's easy. I think the 10 minutes workout is a good start for beginners...after all, 10 minutes workout would still have been better than you just snacking with your favourite TV show.

 

Billy Toh

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