10 Minute Abs with Mads

madsabs1

            Alright, let’s be honest here. Crunches aren’t very effective when all you’re crunched on is time…

So this circuit is great for all you fitness buffs and newbies alike who are looking for a quick ab workout to do during commercials for Game of Thrones or The Bachelorette.

No equipment required—so no excuses! Grab your mat, grab a friend, turn up some tunes, and let’s get those cores burnin’.

Ready? Set? Go!

1. Elevated Leg Crunches

– Laying flat on your back, raise your legs and bend at the knee to make a 90 degree angle.

– Put your hands behind your head for neck support.

– Lifting your shoulders off the ground, raise your chest toward your knees.

– Do 10-15 reps // 30 seconds

*Tip: Keep your legs and knees stable. Let your core do the work!

2. Leg Raises

– Lay flat on your back with your hands at your sides, palms facing down.

– Push your palms into the floor for leverage as you raise your legs straight toward the ceiling.

– Lower your legs slowly until they’re an inch off the floor and repeat.

– Do 10-15 reps // 30 seconds

*Tip: Don’t let your back arch—keep it pressed to the floor. Use your palms to keep you grounded!

3. Toe Touch Crunch

– With your back pressed against the floor, lift your legs straight up.

– Bring your shoulders off the ground and extend your arms to reach for your toes.

– Lower your shoulders back and repeat.

– Do 10-15 reps // 30 seconds

4. Ab Bikes

– Lay flat on your back, hands behind your head, and feet slightly lifted off the ground.

– Raise your shoulders off the ground and reach the right elbow toward the left leg while bringing the left knee toward your chest and straightening the right leg. (And vice versa)

– Do 10-15 reps per side // 30 seconds

5. Rest 30 seconds!

6. Sit Up & Reach

– Lay flat on your back, legs straight, and hands behind your head.

– Using your core to sit all the way up, reach your right hand to the left knee (and vice versa) while keeping your legs flat on the ground.

– Laying back slowly, come back to the center and switch sides.

– Do 10-15 reps per side // 30 seconds

 

7. Seated Russian Twists

– Sit on the ground with your knees bent and heels about a foot from your tailbone.

– Lean back slightly, keeping your back as straight as possible and abs engaged.

– Clasp your hands in front of you and twist slowly to the left and right, reaching for each hip.

– Do 10-15 reps per side // 30 seconds

*Tip: We don’t want to swing our arms. If you aren’t feeling the work in your core, then lean back little more. You should feel the muscles working in your obliques!

8. High Plank Hold

madsabs2

– Start in a high plank position and hold.

– Keep your abs engaged, hips and shoulders aligned—creating a straight line from your heels to tailbone.

– Hold for 30 seconds

*Tip: Keep your neck straight, and don’t forget to breathe!

9. Mountain Climbers

– Start in high plank position.

– Bring one knee forward, under your chest, then return to plank and switch legs.

– Pick up your speed as you switch from leg to leg.

– Do as many as you can in 30 seconds.

*Goal: Do 20-30 in 30-45 seconds!

 

10. Rest & Repeat Circuit

 

*Bonus Round: Stretch!

Nothing feels better after a high intensity workout than a good stretch. So take deep breaths and bring your heart rate back down while stretching. Make sure to loosen those muscles up and rehydrate!

madsabs3

These moves may seem average, but if you commit to those 10 minutes anywhere from 3 to 4 times a week, your results will be anything but average.

 – Madison

PC by Savannah Davis // @savannahlephoto // #belovist

Be first to comment