KILLER ABS WORKOUT! 10 MIN ABS WORKOUT VIDEO — AT HOME ABDOMINAL AND OBLIQUE EXERCISES

Use this 10 Minute Abs Workout to focus on strengthening and toning your midsection. This workout can be used by itself or you can use it in addition to another routine to get some extra abdominal work. Though you only go through each exercise once, the 45 seconds straight for each move is more than enough to get a good burn.

Using this routine by itself:

If you are only doing this routine, we suggest doing it two to three times a day at random times throughout the day and do this daily set up three to four days out of the week. To get more muscle definition out of this workout, you also need to incorporate a reduced calorie diet and more physical activity to get rid of any excess fat content that may be covering your midsection.



Using this routine with other workouts:

If you are using this routine in conjunction with other workouts (we suggest doing it this way) then you don’t need to do it as often. On top of a regular workout program (2-4 days per week strength training plus 1-2 days per week 45-60 minutes cardio or 20-40 minutes HIIT; for example) then add this ab workout in on your cardio days and on two or all of your strength training days. On the cardio days you can do this ab routine before or after the cardio but on the strength training days try and do this routine at the opposite end of the day from your regular workout. This helps keep you from over stressing your core muscles, as well as increasing the number of calories burned in a day compared to doing both the strength and abs video at the same time.

Flutter Kicks

1. Lie on your back with your hands by your sides or place them underneath your glutes.
2. Alternate stacking your feet on top of each other.
3. Repeat until set is complete.

Maintain your abs and core engaged at all times and keep your lower back pressed against the floor. Breathe slowly and keep your chin off your chest, your head in a neutral position and your legs straight.

Reaching oblique crunch

Start on your back, knees bent and slightly wider than shoulder-width distance apart and hands placed lightly behind your ears.
Exhale, lifting your torso, tapping your right hand to the outside of your left knee. Release down.
Repeat, bringing your left hand to the outside of your right knee. This is 1 rep. Repeat for 10 to 12 reps.

Pilates Side Hip Raises

Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other, and hold a dumbbell in place on top of your right hip.
Raise your hips so that your body forms a straight line from head to heels. This is the starting position.
Keeping your core braced and your glutes engaged, slowly lower your left hip, tapping it gently on the floor.
Reverse the move, returning to side plank position.
Repeat for reps, then switch sides, performing equal reps on each.

Russian Twist

1. Lie down with your legs bent at the knees.
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Twist your torso to the right, and then reverse the motion, twisting it to the left.
4. Repeat this movement until set is complete.

Keep your back straight at all times and twist your torso only from the ribs up. If you’re a beginner, keep your heels on the floor and, if you’re more advanced, bring your legs up and cross them. Breathe out as you twist your torso.

Tow Touch Crunches

Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
Repeat the crunch motion to complete one rep.



Pilates Leg Pulls

Extend one leg from the hip so that your foot lifts off the mat a few inches. Your foot can point softly as it is released from the mat. As you extend your leg, your hip will lift slightly, but the challenge is to keep the rest of your body stable in plank position. This requires extra work from your abdominals, shoulders, and back.
Return your foot to the mat and extend the other leg.
Repeat the lift five to seven times on each side.

Pilates Toe Taps

Lie on the floor with a Pilates ball at the base of your spine. Raise your legs so your lower leg is perpendicular to the floor. Draw your abs in towards your spine. Slowly tap one leg to the floor and then the other. Challenge yourself to not move your pelvis.

Knee Truck Crunches

1. Sit down with your hands on the mat, your legs fully extended and lean back.
2. Bend your legs and bring your knees toward your chest.
3. Hold for a second or two and then fully extend your legs without touching the mat.
4. Repeat.

When doing seated knee tucks keep your back straight and your upper body stable. Breathe out as you bring your knees toward your chest, squeeze your abs in and use your core strength to stabilize your body.