The 10-Minute Abs Workout You Can Do If You Absolutely
Hate Planks
You're welcome.
Looking for a quick and efficient 10-minute abs workout? Sick of seeing a plank every single time you try a new abs workout? We got you covered.
Certified
trainer Diana Mitrea created a quick 10-minute abs workout that works all of
your core muscles without requiring you to do a single plank. Yes, it's
possible.
A quick refresher
on the abs and core muscles
Your abdominals
are made up of four main muscles: the rectus abdominis (what you think of when
you think of abs or a six-pack), external obliques (muscles that run along the
sides of your torso from ribs to hips), internal obliques (second set of the
obliques that's deeper beneath the external obliques), and the transverse abdominis (the deepest abdominal muscle that sits between the rectus
abdominis and the spine, and plays a major role in spine stabilization).
There's no one
universal definition
of core muscles, but they typically include
the abdominal muscles in addition to muscles in the low back, hips, glutes, and
pelvic floor.
The truth is,
you don't ever really use just one abdominal muscle in isolation. You use it in
tandem with other muscles in your core, whether you're running, lifting, or
just doing everyday movements. So the best abs workouts also work other parts
of the core, even if they may include some exercises that target one abdominal
muscle more heavily than others.
The benefits of a
strong core
Including core
work of any kind in your fitness routine is important if you want to do other
workouts (read: lifting, running, cycling, and more) well. “Doing a
core-strengthening routine consistently is beneficial because every functional
movement starts with core strength,” Mitrea says. “Something as simple as
squatting or running will benefit from a stronger core. It will help
you feel faster and powerful during all of your other workouts.”
Not only that,
but having a strong foundation of core strength and stability is important for
protecting everything from your back to your knees so that you can move
naturally with proper form and avoid injuries.
The Workout
When she
designed the workout below, Mitrea ditched the planks. While the plank is a
great exercise for strengthening the front, back, and sides of your core, if
you hate ’em, chances are you'll hate the majority of abs-focused workouts. And remember, the best workout is the workout you'll actually
do. If you dread it, you're probably not going to keep coming back for more.
And we want you to want to work your core regularly.
So try out this
10-minute abs workout to work your core without having to suffer through planks
(if planking = suffering for you).
What you
need: An exercise mat
Exercises
Circuit
1:
- Roll Up
- Pilates Scissors
Circuit
2:
- Bird Dog Crunch (right arm, left leg)
- Boat Pose
- Bird Dog Crunch (left arm, right leg)
Directions
- Warm-Up: Start
by doing high knees for 30 seconds.
- Circuit 1—Cardio Abs: Do
each move for 20 seconds, resting for 10 seconds after each. Focusing on
moving as quickly as you can while maintaining proper form to get your
heart rate up. Repeat the circuit for a total of 3 rounds. Rest for 30
seconds.
- Circuit 2—Strength Abs: Do
each move for 45 seconds, resting for 15 seconds after each. This part
should be done slowly and with control. Repeat the circuit for a total of
2 rounds.
1. Roll-Up
- Lie face-up with your arms extended above your head,
resting on the floor.
- Float your arms up so your wrists are directly over
your shoulders, and begin to slowly curl your spine up and off the floor,
starting with your shoulders and ending with your lower back.
- Curl up to a seated position, and then continue to
fold your torso over your legs, keeping your core tight the entire time.
- Reverse the movement to roll back down to the floor,
lowering from your lower back to your shoulders.
- Continue this movement for 20 seconds.
The roll-up exercise is common Pilates
exercise. It targets the entire core, specifically the rectus abdominis and the
transverse abdominis. Add a little upper-body work by holding a soft Pilates
ball between your hands, squeezing in on the ball to engage your shoulders and
lats.
2. Pilates Scissors
- Lie face-up with your legs straight and arms
reaching overhead.
- Extend the right leg toward the ceiling as you curl
up off the shoulder blades and reach for the calf or thigh, grabbing
behind your leg gently with both hands. Hover your left leg above the
ground.
- Keeping your abs engaged and shoulder blades lifted
off the floor, switch legs so your right leg is hovering over the ground
and your left leg is pointing upward. Keep your lower back on the floor
the entire time.
- Continue alternating sides for 20 seconds.
The Pilates scissors exercise targets the
rectus abdominis and transverse abdominis. The single-leg work taps into the
obliques as well.
3. Bird Dog Crunch
- Start on your hands and knees in tabletop position
with your wrists stacked under your shoulders and your knees stacked under
your hips.
- Extend your right arm forward and left leg back, maintaining
a flat back and keeping your hips in line with the floor. Think about
driving your foot toward the wall behind you.
- Squeeze your abs and draw your right elbow and left
knee in to meet near the center of your body.
- Reverse the movement and extend your arm and leg
back out.
- Continue this movement for 45 seconds. Then repeat
for 45 seconds on the other side.
The
bird dog crunch is an excellent core stability exercise that works your rectus
abdominis, transverse abdominis, and glutes.
4. Boat Pose
- Sit up straight with your legs bent, feet flat on
the floor.
- Keeping your legs together, slowly lift them off the
floor until they form a 45-degree angle to your torso. Engage your entire
core, keep your back flat, and balance on your tailbone.
- You can keep your knees bent (as pictured) or
straighten them out for more of a challenge.
- Reach your arms straight out in front of you,
parallel to the floor. If you feel that you need some extra support, place
your hands on the floor, underneath your hips.
- Hold this position for 45 seconds.
The boat pose is an isometric exercise that
works your transverse abominis, rectus abdominis, hip flexors, and erector
spinae, which are the stabilizing muscles in the back that run along the spine.
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