Almost everyone I know wants to have strong abs. In this article, I will give you a 10-minute core workout that will absolutely work your ab muscles.
First, start off with a warm-up. A brisk walk for about 5-10 minutes or some dynamic or static stretches. Then you are ready for the core workout. Perform 3 sets of the following exercises and rest for about 30 seconds after each move. As you go through each move, remember to focus on your form even if it means going slower.
Start face down on the floor. Place your forearms on the mat with elbows aligned below the shoulders. Then lift your hips off the mat, keeping your back straight and abs tight. Engage your glutes and legs to prevent your hips from lifting or dipping so that your body forms a straight line from your head to the heals. Do this for as long as you can, aim for 60 seconds +.
Begin in a seated position with your knees pulled towards your chest. Keep your back straight as you extend your legs upward creating a V shape. Hold for 30 seconds or more to make it easier hold under the thighs.
Elbow Plank Hip Dips
Start in the same position as the plank. Then, slowly rotate your spine to lower your right hip just above the floor (the lower, the better). Come back to your starting position and lower your left hip towards the floor. Do this for 30-60 seconds.
Start by sitting on the floor with your legs bent and feet flat on the floor. Slowly lean back until your core is engaged and tighten. Then start twisting your torso to one side then return to the center before repeating to the other side. Make this more challenging by grabbing a medicine ball or a dumbbell and start twisting. Do this for 12-15 reps on each side.
Lying Leg Raises
Lie on your back on the floor, legs extended. Place your hands below your lower back and glutes so that your pelvis is supported. Then, begin lifting your legs up toward the ceiling, thighs pressed together and legs straight. Try not to use your arms for leverage when you lift your legs, instead engage your core. Lift your legs until they are above your hips. Then, slowly lower back down with control (try to not let your feet touch the ground to keep your abs engaged). DO NOT LET YOUR LOWER BACK ARCH AS YOU LIFT AND LOWER YOUR LEGS, this means that your abs have switched off and you are likely to hurt your back. Instead, lower one leg at a time to have more control or don’t take the legs down so far. Do this for about 10-12 reps.
You can do all these exercises at home but if you ever need someone to help you, especially with your form and other fitness concerns, you can book a session with me HERE.
I’d love to know how you get on with this core workout. Comment below and let me know if you have any favourite exercises.