A Morning Abs Workout You Can Do in 10 Minutes

 

A Morning Abs Workout You Can Do in 10 Minutes

Put your core to work with this speedy routine.

There’s a reason there are so many 10-minute abs workouts out there: You can get in a really good abs workout in just 10 minutes. It might not seem like a sufficient length of time, but if you’ve ever done a short but intense abs workout, you know that it is. (Even an abs workout as short as 4 minutes can be killer.)

Some days you may only have 10 minutes to dedicate to a workout. Or maybe you just like to start the morning off with a little sweat and want to feel like your core is warmed up and ready to take on the day—not a bad idea if you’re about to sit in a chair for several hours.

Whatever your reasons, read on for some intel on abs workouts and a speedy 10-minute routine you can try tomorrow morning—or whatever time of day you want, really.

The muscles that make up the abs

When you think of abs you’re likely thinking of the rectus abdominis, which is the outermost layer of abdominal muscle, or those six-pack muscles. But four main muscles make up your abdominals: rectus abdominis, external obliques, internal obliques, and transverse abdominis. The obliques are the muscles that run along each side of your torso from ribs to hips, and the transverse abdominis is the deepest abdominal muscle, sitting between the rectus abdominis and the spine and playing a major role in spine stabilization.

The core includes all of these abdominal muscles plus muscles in the lower back, hips, and pelvic floor.

Having strong abdominal muscles and a strong core overall is important for pretty much every movement you make. A strong midsection supports and stabilizes your spine; it helps improve and prevent lower-back pain; it helps you maintain proper posture; it even is essential for keeping the hips and knees aligned properly. All of these things are important for keeping your body moving and functioning well and warding off injury.

The best—and quickest—way to work the abs

If you’re doing compound exercises like squats, deadlifts, push-ups, lunges, and pretty much any other big strength-training move, congratulations: You’re working your abs without even realizing it. Any movement that engages multiple muscle groups and joints requires serious core activation to keep the body stable. That’s even more true if you’re doing side-to-side movements (think lateral lunges) or single-leg movements (think reverse lunges or single-leg deadlifts) that demand even more from your core to keep your body stable.

Even traditional cardio workouts like running and cycling work the core if you’re doing them with proper posture and making sure to engage your abdominals throughout.

If you want to do a workout that specifically targets the abs, you can definitely keep it short and sweet—you’re already working these muscles in your regular routine. Plus, it doesn’t take long to feel a serious burn when you’re doing abs-targeting moves. The key is to keep the muscles under tension for as long as possible before giving them a break. Having said that, it may only take 10 seconds to feel your muscles being challenged.

If you’re doing your 10-minute abs workout in the morning, you’ll want to opt for exercises that are gentle on your spine, because it can be pretty stiff after hours in bed and before you have sufficient time to move around and warm it up. The workout below has exercises that are done in positions that will generally be comfortable no matter what time of day you do them, and they can serve as a gentle wake-up and warm-up for your core.

The Workout

If you’re short on time, do these moves and get going with your day. If you have extra time, add this 10-minute abs circuit to the end of a total-body workout.

Exercises

• Lateral plank walk
• Forearm side plank with twist (right side)
• Warrior balance (right side)
• Forearm side plank with twist (left side)
• Warrior balance (left side)

Directions

• Do each exercise AMRAP style (as many reps as possible) for 30 seconds. Do this circuit a total of 4 times to get a full abs workout in 10 minutes. If you need it, add a 30-second break between each round of your circuit. You can also take shorter breaks or eliminate breaks—the shorter your breaks, the more of a cardio burn you’ll add.

1. Lateral Plank Walks

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Take a step to the right starting with your right hand and right foot and following with your left hand and left foot, maintaining a plank position as you move.
• Take a few “steps” in one direction, then take a few steps in the opposite direction.
• Continue “walking” back and forth for 30 seconds.

Lateral plank walks target the entire core and multiple muscles in the shoulders. The faster you move, the more of a cardio challenge it will be.

2. Forearm Side Plank Twist

• Start in a forearm side plank by propping up your body on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left, and then squeeze your abs and glutes to lift your hips off the floor.
• Place your right arm behind your head, with your elbow bent and pointing up toward the ceiling. This is the starting position.
• Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Don’t let your hips drop—the movement should come just from your core.
• Then reverse the movement to return to the starting position.
• Continue for 30 seconds on the same side.
• Do the warrior balance (below) on the same side, then return to this move and repeat on the other side.

In addition to working the core and the supporting shoulder, the forearm side plank twist is considered rotation work, which will help your core get good at stabilizing and strengthening during movements that require spinal rotation.

3. Warrior Balance

• Stand on your left foot and lift your right knee to hip height in front of your body. Bend your elbows so that your hands are by your shoulders. This is the starting position.
• Hinge forward at the hips and reach your arms forward as you extend your right leg behind you. Keep your standing leg slightly bent as your torso comes parallel to the floor.
• Pause for a breath, then reverse the movement to return to the starting position.
• Continue for 30 seconds on the same side.
• Now go back and repeat the forearm side plank twist (above) on the other side; then return to this exercise on the other side.

The warrior balance is a hip-hinge movement (similar to a single-leg deadlift) that works your core, hamstrings, and glutes. Focus on keeping your core engaged and your torso stable—it’s harder than it looks!

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