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.”
READ RELATED: This HIIT Cardio and Core Workout Will Make You Sweat
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.
Source: https://www.self.com
