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10 Minute No Equipment Ab Workout

 

10 Minute No Equipment Ab Workout

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If there is one area that I always hear people discussing, it’s abs. Whether you want a slimmer midsection or a defined six-pack, your focus should be on eating healthy, whole foods and strengthening your core. While I can’t whip you up a veggie-packed meal, I can hook you up with a fun yet challenging core circuit. The best part about this workout is that it’s quick, requires no equipment, and can be completed on its own, or added to any other cardio or strength workout.

Complete each of the following moves for 30 seconds before moving to the next. Repeat the circuit twice, resting as needed.

Mountain Climber Twist:

Get into full plank position with your core engaged. Twist to bring your right knee toward your left elbow. Return to a full plank before switching legs, bringing your left knee toward your right elbow.

Left Side Plank with Leg Lift:

Lie on your left side with your legs straight, placing your right foot on top of your left. Prop yourself up with your left forearm so your body forms a diagonal line. Press down into the floor with your bottom foot while lifting your top leg as high as you can go without bending at the waist.

Right Side Plank with Leg Lift:

Repeat the steps in #2, but lie on your right side and lift your left leg.

Reverse Crunch:

Lie on your back with your knees together, legs bent to 90 degrees, and feet planted on the floor. Place your palms face down beside you. Brace your core to lift your hips off the floor, pulling your knees inward to your chest. Pause for a moment, then lower back down while keeping your back pressed against the floor.

Plank Up:

Get into full plank position with your core engaged. Lower your right elbow to the mat followed by your left, coming into an elbow plank. Place your right hand back on the mat, straightening your right elbow. Do the same on the left to return to a full plank.

Lying Leg Raises:

Lie on your back with your knees together and your legs extended. Place your hands by your sides or under your hips. Contract your abs to raise both the legs until they form a 90-degree angle with the floor. Pause for a moment, then slowly lower your legs to the starting position.

Left Side Plank with Hip Dips:

Lie on your left side with your legs straight, placing your right foot on top of your left. Prop yourself up with your left forearm so your body forms a diagonal line. Slowly dip your hip toward the floor. Go down as far as is comfortable without touching the floor. Lift back up to a side plank.

Right Side Plank with Hip Dips:

Repeat the steps in #7, but lie on your right side.

Bicycle Crunch:

Lie down with your lower back pressed to the ground, pulling your belly button toward your spine. Place your hands behind your head, bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while turning your upper body to the left, bringing your right elbow toward your left knee. Now switch legs and do the same motion on the other side. Make sure you are twisting your torso to initiate the motion and that you are not pulling on your neck.

Inchworm Push-Up:

Stand up straight with your feet together, keeping a very slight bend at the knees. Bend forward at the hips, reaching your arms down to the floor. Slowly walk your hands forward without moving your feet, and continue until you reach full plank position. Complete one push-up. When you reach full plank position, slowly walk your feet toward your hands before standing back up.


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