There are always those days where you may not feel like heading to the gym but in the back of your head, you know you should probably still do a little something. Finding an effective routine that is capable indoors and without having to leave the apartment is an ideal route some days.
Below I've listed an Ab Workout I've found most effective and indoor-friendly. Each exercise you perform for one minute, including seven seconds of rest in between, totaling in a 10-minute exercise, with about one minute of rest. Personally, I usually get about 45 reps in the 60-second time-frame.
10 Minute Ab Workout
1. Basic Crunch (one minute)
- Lay on your back, both hands behind your head with your legs bent, feet flat on the floor. Keep your lower back on the floor, lift shoulders engaging the core and lay back down. Repeat action.
2. Right Oblique Crunch (one minute)
- Crunch position. Right hand behind head, left hand on right obliques. Lift right shoulder off the floor, bring right elbow towards the left knee.
3. Left Oblique Crunch (one minute)
- Crunch Position. Left hand behind head, right hand on left obliques. Lift left shoulder off the floor, bringing the left elbow towards the right knee.
4. Bicycle Crunch (one minute)
- Both hands behind head, move legs up and in a bicycle motion. Lift right shoulder off the floor towards left knee. Repeat on the other side and alternate.
5. Reverse Crunch (one minute)
- Both heads behind head. Lift shoulders off the floor into a crunch and hold. With legs bent, pull knees in towards head. Movement should be minimal, only a few inches.
6. Long Arm Crunch (one minute)
- Lie flat on the floor with arms straight above head, legs flat out. Keep arms against ears. Lift shoulders off the floor, bring arms back down. Repeat motion.
7. Crossover Crunch (one minute)
- Both hands behind head. Right shoulder off floor and lift left leg off the floor, bring right elbow towards the left knee. Repeat on the other side and alternate.
8. Half Curl or Push Throughs (one minute)
- Both hands on thighs, lift shoulders off the floor, reaching hands up towards knees. Come back down and repeat.
9. Penguins (one minute)
- Legs bent; feet flat on the floor. Arms reaching straight out, lean right to reach ankle with fingertips, lean left and repeat motion.
10. Plank (one minute)
- Lie face down, legs straight. Push up off the floor onto elbows and toes. Hold position, keeping black flat throughout the exercise.
Once you're finished with the last exercise, you can get up and celebrate because you're done and your abs are that much closer to busting through your shirt. In total, this workout burns around 55 calories. Always make sure you stretch when finished and to drink a glass of water, and you're that much closer to your goal!
I'm proud of you for getting up, getting active and giving this workout a shot! As always,
Peace and Blessings,
XOXO,
Kayla Jean Brady
