Looking to develop your core muscles in a new way in a workout that does not last much of your time? You are not the only one. Whether you are bored of doing planks or simply need a short, efficient routine, this 10-minute ab workout consists of the functional bodyweight exercises that are best for your ab areas — and it does not include any planks.
Everything you need for it is no equipment, no gym, or even a small space. An exercise mat is all that is required, and ten minutes of concentrated movement that are essential for this non-repetitive burner of the core. There are no planks in the workout, so it is easier to follow and a great workout for beginners and the ones who are already interested in this training.
Why Do Away with Planks?
Planks are a popular choice for a core workout, yet, not everyone enjoys them. More often than not, a poor posture may result in a strained back, and they also are not beneficial to many. This workout totally bypasses planks and at the same time, still manages to activate your obliques and low back while doing it. By varying the direction, and involving the middle and the whole body in movement control, you can eliminate static holding positions and fully work the core.
Routine of Your 10-Minute Ab Workout (No Planks Required)
Every movement is done for 50 seconds, followed by 10 seconds of rest. Moving at any pace that suits you best, make sure that you are always in a controlled and focused frame of mind.
Crunch to Half Sit-Up
The initial position is to be lying on your back with your knees bent and your feet flat. To start, one should do a regular crunch, then go back to the lying position and finish with a half sit-up where hands are stretched towards the knees. This is not only an ab-targeting exercise but also a hip flexor challenge.
Leg Raises
Lie flat with legs straight up toward the ceiling. Slowly lower them toward the ground without your lower back arching. Bring them back up and make the move a few more times. If you find it difficult, bend your knees and tap your toes instead. This is an effective workout for lower ab engagement.
Single-Sided Bicycles (Right Side)
Get into a tabletop position, and make sure your knees are bent at a 90-degree angle. Turn your body to your left elbow and bring it toward your right knee while stretching your right leg. Finish the whole set on one side only, so that your obliques are your working muscles.
Single-Sided Bicycles (Left Side)
The same move but on the opposite side now. Use your core and perform each repetition carefully. This exercise to the side and core engages your obliques and helps you get more defined abs.
Plant Those Feet
Lie on your back with your knees up. Raise your right leg towards your chest and reach down with your left hand to tap your ankle. After that, switch legs. This move also involves obliques as well as upper abs.
Alternating Leg Lift with Rotation
Lay flat on your back, have your arms to the ceiling and you lift your head. Twist your body to the left, life the leg, twisting the upper body. Reach the other side of the floor and repeat. This particular action significantly aids in core strength as well as overall movement.
Twist and Reach
Get seated, extend your arms upward, and then your right. Lean backward and at the same time bend your torso to the right. Repeat to the other side. You must ensure that the movement of the sides of the body takes place, not just the arms. The obliques and the deep stabilizing muscles in your body are what get stronger when you do this exercise.
4 Crunches + 4 Arm Pulses
Lie down, do four controlled crunches, followed by pulsing four times with your arms by your side while your shoulders are lifted. This combination is a real killer for the upper abs and, at the same time, it provides greater challenge due to the time under tension introduced.
Reverse Crunches
Start in a tabletop position and inhale as you bring your knees to your chest in a lifting-off-the-floor motion. Slowly exhale as you lower down finishing by tapping your feet on the floor. When performed well, this is one of the best lower ab exercises you can do.
High Boat to Low Boat / Toe Taps
Sit down as if you were in a V-position, with bent knees, and forward-reaching arms. Lower your legs for the touch and then proceed to extend into a full-body low boat before returning to the start position. The final exercise is hard but the core is adequately on fire to power through to the end.
What Makes This Workout So Effective?
With these 10-min ab exercises, each of our moves targets a certain part of the core – from the lower abs to the sides and the deep muscles – and do not make use of the same exercise. What’s more, the routine is so quick that it is just enough to raise your heart rate a bit thus providing a bit of cardio benefit. The absence of equipment and planks make this workout so easy that anyone can do it with confidence.
In the case that you have never been excited about your ab workouts, this format is here to inspire you and to give results. You’ll be in the zone the entire time and possibly looking forward to doing it again.
Want Visible Abs? Here’s What to Know
Remember, core activities make you stronger, but if you want to reveal your abs, you need to focus on losing the excess fat. This can be done through a combination of strength training, cardiovascular exercises, healthy eating, and consistency—don’t forget that it’s not just about the abs. In case, you would like to increase your strength, correct your posture, and control the movements of your waist these series are marvellous to start with.
