Are you ready for the no equipment ab workout that strengthens your core and sculpts your abs in just 10 minutes a day? In this article, we unveil 18 effective ab exercises that require minimal time but deliver maximum results. Discover a convenient, time-efficient way to sculpt and strengthen your abdominal muscles like never before.
10 Minute No Equipment Bodyweight Workout
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18 Exercise Ab Workout in Just 10 Minutes
- Scissor Leg Raises:
- Lie on your back with your hands placed under your hips for support.
- Lift both legs off the ground a few inches.
- Keeping your legs straight, alternately raise one leg higher while lowering the other.
- Continue to scissor your legs up and down while engaging your core.
- Repeat for the desired number of repetitions.
- Leg Raise to Hip Up:
- Lie flat on your back with your arms by your sides or under your hips.
- Lift both legs straight up towards the ceiling.
- Slowly lower your legs back down toward the ground without letting them touch.
- Once your legs are just above the ground, raise them back up while simultaneously lifting your hips off the ground.
- Lower your hips and legs back down, but don’t let them touch the ground.
- Repeat this motion, lifting your legs and hips together, for the recommended number of reps.
- Reverse Crunches:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands by your sides or under your hips for support.
- Lift your knees towards your chest, rolling your pelvis off the ground.
- Exhale as you lift your hips off the ground.
- Inhale as you lower your hips and knees back to the starting position.
- Perform this movement for the desired number of repetitions.
- Flutter Kicks:
- Lie flat on your back with your arms by your sides or under your hips.
- Lift both legs off the ground, keeping them straight.
- Start making small, rapid up-and-down kicks with your legs while engaging your core.
- Keep your lower back pressed into the ground.
- Continue fluttering your legs for the recommended duration or reps.
- Rest and Stretch:
- Take a break from your ab workout to allow your muscles to recover.
- Lie on your back with your legs extended and your arms relaxed by your sides.
- Take deep, slow breaths and focus on relaxing your abdominal muscles.
- Stretch gently by bringing your knees to your chest and holding for a few seconds.
- Release and repeat as needed to relax your core.
- Russian Twists:
- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly, keeping your back straight and your core engaged.
- Clasp your hands together and twist your torso to one side, touching your hands to the floor beside your hip.
- Return to the center and then twist to the other side.
- Continue this twisting motion for the desired number of repetitions.
- Side Oblique Crunch:
- Lie on your side with your legs extended and your feet stacked on top of each other.
- Place one hand behind your head and the other hand on your side.
- Lift your upper body, bringing your elbow and shoulder towards your hip.
- Focus on contracting your oblique muscles on the side you’re working.
- Lower your upper body back down and repeat for the recommended number of reps on each side.
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- Side Crunches:
- Lie on your side with your legs bent at a 90-degree angle.
- Place your hands lightly behind your head or keep them crossed over your chest.
- Lift your upper body towards your hip, contracting your oblique muscles.
- Lower your upper body back down without letting your shoulder touch the ground.
- Repeat for the desired number of repetitions on each side.
- Side Plank Rotations:
- Start in a side plank position with your elbow directly beneath your shoulder.
- Extend your top arm straight up.
- Rotate your torso, reaching your top arm under your body and then extending it back up.
- Keep your hips lifted and core engaged.
- Repeat the rotation for the recommended number of reps on each side.
- L Toe Touches:
- Lie flat on your back with your legs extended.
- Lift your legs and upper body simultaneously, forming an “L” shape with your body.
- Reach your hands toward your toes.
- Lower your legs and upper body back down without letting them touch the ground.
- Repeat this motion for the desired number of repetitions.
- V Sit Crunches:
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground.
- Straighten your legs as you simultaneously lift your upper body, forming a “V” shape.
- Reach your hands toward your toes.
- Lower your legs and upper body back down without letting them touch the ground.
- Repeat for the recommended number of reps.
- Bodyweight Crunch:
- Lie on your back with your knees bent and feet flat on the ground.
- Cross your arms over your chest or place your hands lightly behind your head.
- Lift your head, shoulders, and upper back off the ground, contracting your abs.
- Exhale as you crunch upwards.
- Inhale as you lower your upper body back down.
- Perform the exercise for the desired number of repetitions.
- Explosive Sit-Ups:
- Start in a traditional sit-up position with your knees bent and feet flat.
- Lie back with your arms extended overhead.
- Explosively sit up, using your core to generate power.
- Reach your arms forward as you sit up.
- Lower your upper body back down with control.
- Repeat for the recommended number of reps.
- Cobra Stretch:
- Lie face down with your palms on the ground beside your chest.
- Push through your hands to lift your upper body off the ground, arching your back.
- Keep your hips and lower body on the ground.
- Hold the stretch for a few seconds while breathing deeply.
- Child’s Pose:
- Kneel on the ground with your big toes touching and knees spread apart.
- Sit back onto your heels and extend your arms forward on the ground.
- Rest your forehead on the floor and relax in this stretch.
- Plank Knee-Ins:
- Start in a high plank position with your wrists beneath your shoulders.
- Bring one knee towards your chest while keeping your hips down.
- Return your leg to the plank position.
- Alternate legs and repeat for the desired number of repetitions.
- Extended Plank Ups:
- Begin in a forearm plank position.
- Push up onto one hand, then the other, transitioning into a high plank.
- Lower back down onto your forearms one arm at a time.
- Maintain a steady pace and engage your core throughout.
- Continue this dynamic plank motion for the recommended number of reps.
- Stomach Vacuums:
- Stand or sit upright and take a deep breath.
- Exhale completely and then pull your belly button in towards your spine.
- Hold this contraction for several seconds while breathing shallowly.
- Release and repeat for the desired number of repetitions.
Remember to maintain proper form, breathe steadily, and start with an appropriate number of repetitions based on your fitness level. Consult a fitness professional if you have any concerns or limitations.
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