This is a quick ab workout [1] we did in my CrossFit class that totally toasted my core! Focus on correct form above all else, said Champlain Valley CrossFit coach Laura Matuszak. It's just 10 minutes, so rest if you need to if fatigued muscles begin to compromise your form, but then get right back into it. This incorporates mostly bodyweight moves, so it's the perfect workout to do at home, on holiday, or anywhere where you don't have access to gym equipment.
10-Minute Ab Workout
Equipment needed: Sliders or paper plates if you're on carpet, or two hand towels if you're on a wood floor
Directions: After a five-minute dynamic warmup [2], do 40 seconds of each of the moves ahead, followed by a 20-second rest. Repeat twice. If you can't keep your leg straight for V-ups, do tuck crunches with the knees bent instead. If you don't have enough room to do the plank walk with sliders, do mountain climbers. After the workout, be sure to stretch your abs by doing Cobra pose [3].
| 10-Minute Home Ab Workout |
|---|
| V-ups (or tuck crunches) |
| Hollow rocks |
| AbMat sit-ups (diamond sit-ups) |
| Hip raise with leg extension |
| Plank walk with sliders (or mountain climbers) |
V-Ups
- Lie on your back, with your legs and arms extended above the floor.
- Lift your upper back off the floor, reaching your hands toward your feet with straight legs.
- This complete one rep.
- Do as many V-ups as you can in 40 seconds. Rest for 20 seconds.
Hollow Body Rocks
- Begin on your back with your legs straight and your arms extended overhead, in a hollow hold [5] position. Actively press your lower back into the floor and draw your belly button into your spine.
- Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes.
- Use your core to propel yourself into a forward rock so that your arms and chest are positioned higher than your legs and feet; then, rock back down, keeping your belly button pulled into your spine and your arms extended. You should be maintaining the hollow position through the entire rock.
- One complete back and forth motion equals one rep. Do as many hollow body rocks as you can for 40 seconds. take a 20-second rest.
AbMat Sit-Ups (Diamond Sit-Up)
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead. If you have an AbMat [6], place it under your lower back for support.
- Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
- Do as many reps as you can in 40 seconds, followed by a 20-second rest.
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
- This completes one rep.
- Continue for 40 seconds. Take a 20-second rest.
Croc Walk With Sliders
Use sliders or two hand towels on smooth surfaces, or paper plates on carpet. If you don't have enough space to walk your plank, just do plank ups with sliders [7]. If you don't have sliders, towels, or paper plates, just do mountain climbers [8].
- Grab a pair of sliders [9], and put the hard side down on the ground. Place your toes on top of the sliders, and come into a plank position. Your wrists should be directly underneath your shoulders, and your back and neck should be in a neutral position.
- Engage your abdominals as you move your right hand forward and simultaneously pull your entire body forward. Repeat this same movement with your left hand. Continue to move forward with control. Be sure to maintain a plank position throughout the entire motion, never rotating your hips and torso.
- Walk for 40 seconds, turning around if you need to. Rest for 20 seconds.