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Introduction: We will be sharing an intense 10-minute ab workout that will leave your abs both loving and hating you. This workout is part of a 2-week shredding program designed to help you achieve those defined abs you’ve always wanted. Best of all, this program is completely free! So, let’s dive into the workout and get started on our journey to stronger, more defined abs.
Warm-Up and Instructions: Before we begin, make sure to warm up your body with some light cardio exercises such as jogging in place or jumping jacks. Once you’re warmed up, follow along with the exercises listed below.
Each exercise should be performed for 30 seconds, with a 10-second break in between. Remember to maintain proper form and engage your core throughout the workout.
Exercise 1: Leg Raise Clap
Lie on your back with your legs extended. Slowly lower your legs towards the ground, keeping your back flat. Lift your legs back up and simultaneously crunch up, clapping your hands together. This exercise targets your lower abs and helps strengthen your core.
Exercise 2: Reverse Crunch
From the same starting position, lift your hips off the ground using your core muscles. Focus on engaging your core and avoid using momentum to lift your hips. This exercise targets your lower abs and helps improve overall core stability.
Exercise 3: Spider-Man Plank
Assume a plank position with your hands directly under your shoulders. Bring one leg to the side, touching your elbow. Alternate sides and maintain a steady pace. This exercise targets your obliques and helps improve balance and coordination.
Exercise 4: Cross-Body Climber
From the plank position, bring your knees in as close to the opposite elbow as possible. Keep your core tight and focus on squeezing your abs. This exercise targets your entire core and helps improve overall strength and endurance.
Exercise 5: Russian Twist
Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly while keeping your back straight. Twist your torso from side to side, touching the ground on each side. This exercise targets your obliques and helps improve rotational strength.
Exercise 6: In & Out From a seated position, extend your legs out in front of you. Breathe in as you extend your legs and breathe out as you bring them back in, squeezing your abs. This exercise targets your lower abs and helps improve overall core stability.
Exercise 7: Plank with Hip Dips
Assume a plank position with your forearms on the ground. Dip your hips from side to side, focusing on engaging your obliques. This exercise targets your obliques and helps improve core strength and stability.
Exercise 8: Plank Jacks
From the plank position, jump your feet out wide and then back together. Keep your core engaged throughout the exercise. This exercise targets your entire core and helps improve cardiovascular endurance.
Exercise 9: The Hundreds
Lie on your back with your legs off the ground, either bent or straight. Pump your legs up and down, focusing on engaging your core. This exercise targets your entire core and helps improve overall core strength and endurance.
Exercise 10: Crunches
Lie on your back with your knees bent and your feet flat on the floor. Crunch up, squeezing your abs at the top of the movement. This exercise targets your upper abs and helps improve overall core strength.
Exercise 11: Up and Down Plank Assume a plank position with your hands directly under your shoulders. Lower your forearms to the ground one at a time, then push back up to the starting position. This exercise targets your entire core and helps improve overall core stability.
Exercise 12: Heel Touches
Lie on your back with your knees bent and feet flat on the floor. Reach your hands towards your heels, alternating sides. This exercise targets your obliques and helps improve rotational strength.
Exercise 13: Bicycle Crunch
Lie on your back with your knees bent and hands behind your head. Bring your opposite elbow to your opposite knee, alternating sides in a cycling motion. This exercise targets your obliques and helps improve overall core strength.
Exercise 14: Reverse Crunch with Leg Extension
Lie on your back with your legs extended towards the ceiling. Use your core muscles to lift your hips off the ground, then lower them back down. This exercise targets your lower abs and helps improve overall core stability.
Exercise 15: Straight Leg Crunch
Lie on your back with your legs extended towards the ceiling. Perform a series of crunch pulses, focusing on squeezing your abs at the top of the movement. You can also opt for bent-knee crunches if preferred. This exercise targets your upper abs and helps improve overall core strength.
Exercise 16: Up-and-Down Plank
Assume a plank position with your hands directly under your shoulders. Lower your forearms to the ground one at a time, then push back up to the starting position. This exercise targets your entire core and helps improve overall core stability. Conclusion: Congratulations on completing this intense 10-minute ab workout!
