Now that the holiday season is here we are all pressed for time, including myself.
So I have been looking for fast ab workouts to at least do a partial or semi full body workout in a compressed amount of time.
My usual workout routine isn't exactly lengthy to begin with but it is a multi-joint full body routine that is focused on the large muscle groups including my core muscles.
I can usually complete it in a bit more than 20 minutes.
When I am pressed for time though instead of skipping a workout altogether I opt for this quick 10-minute fast ab workout.
It consists of 9 movements each for 1 minute.
I know I know, 9 movements for 1 minute each is 9 minutes but I allotted a bit of extra time to transition to each different movement.
So here goes.
1.
Basic crunch- lie on your back with your knees raised, feet on the ground and your hands behind your head.
Curl up keeping your lower back on the ground.
Return to the starting position.
This movement will work your rectus abdominis.
2.
Right oblique crunch- with your right hand behind your head and your left hand on your stomach, raise up bringing your right elbow up and your left knee up to meet each other.
When returning to the starting position extend your let out parallel to the ground but do not lower your heel to touch the ground.
3.
Left oblique crunch- this movement is obviously the same as the previous but with the opposite side.
4.
Toe touches- while still lying on your back raise your legs to a 45 degree angle and curl up reaching your hands up and to the sides or your heels.
Control your legs to make sure they do not swing.
The movement should originate from your abdominal muscles.
5.
Reverse crunch- with your hands under your booty raise your legs up into a 45-degree angle.
Slowly pull your legs back into your chest and then return back to the 45-degree angle starting position.
Do not rock your legs but rather pull them back using your tummy.
6.
Right side crunch- this movement works the right oblique muscle.
For the starting position, place your left hand on your right side and your right hand behind your head and your knees together turned to your left side.
Crunch your right shoulder, elbow and head up while keeping your left shoulder on the ground.
Slowly lower down back into the starting position.
7.
Left side crunch- this again is obviously the same movement but the other side.
8.
Push throughs- while on your back and your knees raised with your feet on the ground, place one hand on top of the other and extend them between your opened knees.
Rise up like you are doing a crunch but push your hands through between your knees.
Look up toward the ceiling while you are doing this movement.
9.
Curls- position your hands on your belly.
Put your chin to your chest and curl up toward your abs.
Return to the starting position