10 Minute Workout for Perfect Abs

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Today in our training schedule is work on the press. We suggest you spend just 10 minutes, which will bring you one more step closer to a toned and beautiful belly. After all, 10 minutes is so little, even if you add 5 minutes to warm up before training and another 5 minutes to stretch after.

When working on the abs, the problem is that simply burning a large number of calories during training is not enough for beautiful cubes, since the abdominal press consists of many muscles and you need to purposefully work out each one. This means that it is necessary to perform various exercises with lifts and twists in different directions, and with a large number of repetitions. Only then will you force all muscles to work, even the deepest and laziest ones, and get the desired result.

This workout consists of two supersets. Each of them contains two exercises that will need to be performed in one approach. After completing three approaches - a break for 60 seconds. Rest time between supersets is also 60 seconds.

Superset number 1

One set: 30 leg raises + 30 side plank raises (15 raises to one side, 15 to the other). Then - a 60 second rest and the next set.

1. Hanging leg raises

It is not necessary to raise your legs as high as shown in the video, it is enough to raise them so that the angle between the hips and the body is 90 degrees. The main thing is to fix your body so that there is no swinging, and to raise your legs exclusively with the help of the abdominal muscles, and not the hip flexors.

A simplified version is to perform an exercise on a wall bars or a special simulator with an emphasis on the elbows and a special support for the back.

2. Side plank with lifts

Hold in the top position for a few seconds and return to the starting position. Do one set of 30 reps (15 on each side) immediately after hanging leg raises.

Superset number 2

This superset is performed in the same way as the previous one: 30 repetitions of rolling with a barbell and immediately without resting 30 twists while standing with a medicine ball. Then rest for 60 seconds and do the next set. There are three such approaches to be followed.