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A Complete Guide of 10 Minutes Abs Workout At Home

A Complete Guide of 10 Minutes Abs Workout At Home

Are you tired of crunches and sit-ups that are not working out to get toned abs? Then do not get frustrated because this blog entails the 10-minute Abs workout at home to achieve your abs and fitness goals.

Every fitness enthusiast knows that strong core muscles are essential for a healthy and strong body. You don't need to go to the gym or invest in expensive equipment to work on your abs.

In this article, you can explore the 14 easy 10-minute abs workout routine at home. With just 10 minutes a day, you can strengthen and define your ab muscles without leaving the comfort of your home.

1. Benefits of Regular Abs Workout

Who doesn't want a strong and toned core? Regular abs workouts are beneficial to achieve this goal, but did you know that the benefits of these exercises extend beyond just physical appearance? Let's start exploring some of the many benefits of regular abs workouts.

1.1 Improved Body Posture and Balance

Your core is the foundation of your body, and a strong core is essential for good posture and balance. Abs workouts are great for achieving a toned midsection. When you work on your abs, you also work on the muscles in your lower back, which play a crucial role in maintaining good posture.

Weak lower back muscles can lead to slouching or hunching posture, which puts pressure on the neck, shoulders, and upper back. An effective abs workout will help prevent these issues by strengthening your core's front and back.

1.2 Remove Back Pain

Strengthening your abs can take the load off your lower back, reducing pain and discomfort. When your core weakens, your lower back muscles must work harder to compensate, leading to possible strain and pain. Speaking of back pain, a regular abs workout can alleviate this common but main issue.

1.3 Aids in Better Athletic Performance

When it comes to athletic performance, having a strong core is utmost. This is where the importance of an abs workout comes into play. A routine of abs exercises can help athletes improve their strength and overall performance.

Abs workouts primarily target the rectus abdominis muscle, which runs down the front of the stomach area. Athletes can significantly improve their functional performance patterns by strengthening this muscle group and others in the core region, such as obliques and transverse abdominis.

1.4 Lower Risk of Injury

An abs workout can do a lot more than give you a six-pack. It can also lower your risk of injury. Your core muscles, which include the abdominals, back, and pelvis, are crucial for maintaining proper posture. Weak or imbalanced core muscles can lead to poor posture and an increased risk of injuries.

Regularly performing an abs workout can help strengthen your core muscles and improve your overall functional fitness. A strong core enhances athletic performance in running, jumping, and lifting heavy objects.

1.5 Help with Breathing & Digestion

Believe it or not, your abs muscles also play a considerable role in breathing and digestion. Strong abs improve breathing mechanics, making taking deep breaths and getting more oxygen easier. They also support your organs, improving digestion and reducing bloating and discomfort.

2. 19 Abs Workout At Home That Can You Do in 10 Minutes

Video Credit: MadFit YouTube

2.1 Scissor Kicks (Keep Hands Under Bum)

Video Credit: @Howcast

Scissor kicks are a challenging ande ffective exercise targeting your lower abs.

How to Perform:

  • First, lie on your back with your hands under your bum for support.
  • Next, take up your legs a few inches above the ground.
  • Keep your legs straight and slowly alternate, raising one leg up and the other leg down then transition to a scissor motion.

Targeted Muscles

  • Adductors
  • Core muscles
  • Glutes
  • Quads

Suggested reps and sets: 2 sets of 10-12 reps with no rest.

2.2 Lying Leg Raise (With Hip Up at The Top)

Video Credit: @Fit Father Project

The lying raise is done with the hip up at the top. It targets your hip flexors and lower abs.

How to Perform:

  • Place your hands by your sides or under your bum to support yourself as you lie on your back.
  • Keep your legs straight and raise them until they are perpendicular to the mat.
  • Slowly lift your hips off the floor while keeping your legs straight and your toes pointed toward the ceiling
  • Try to keep your knees straight. 
  • Pause for a moment before lowering your hips and legs back down.

Targeted Muscles

  • Rectus abdominis
  • Obliques
  • Hip flexors
  • Quadriceps
  • Hamstrings
  • Erector spinae

Recommended sets and reps: start with 1 set of 10-15 reps and increase the sets and reps with time.

2.3. Feet Crossovers (Keep Legs Raised)

Video Credit: @James Dunne

Feet crossovers work the lower abs, obliques, and hip flexors. They improve flexibility and stability in the lower back.

How to Perform:

  • Make sure your legs are straight while lying on your back.
  • Keep your hands on the floor beside you for support.
  • Move both feet in a cross motion. Cross your right foot over your left foot and vice versa.
  • Bring your right foot back up and cross your left over your right foot.

Targeted Muscles

  • Abdominals
  • Biceps
  • Deltoids
  • Pectorals
  • Triceps

Recommended Sets and Reps: 2 sets of 10-12 reps with no rest.

2.4 Reverse Crunch (Full Contractions)

Video Credit: @Well+Good

It is a core exercise for lower abs, providing various benefits to core strengthening and posture alignment.

How to Perform:

  • Knees bent, level your feet on the mat.
  • Lift your legs and knees making a 90-degree angle.
  • Keep the arms straight on the floor by your sides or you can place your hands on the back of your head for support.
  • Exhale and move your knees close to the neck, lifting your hips above the ground.
  • squeezing your abs, hands on the floor providing you sport. 
  • In the lowering movement, place your hips first and then lower your legs, the tip of your feet touching the ground.

Targeted Muscles

  • Rectus abdominis (Six Packs)

Recommended Sets and Reps: Perform 2 sets of 10-12 reps with no rest.

2.5. L Sit Toe Touches (Push Shoulder blades forward)

Video Credit: @THE FIT CENTER

L Sit Toe Touches are perfect for strengthening your core. They help to develop abdominal muscles, improve posture, and increase lower back strength.

How to Perform:

  • Lay straight on the mat/ground and lift your legs without bending your knees. 
  • Keep your arms stretched and elbows straight and try to touch the toes by lifting your legs.
  • Keep your legs up and move your upper body to touch the toes. 
  • Push your shoulder blades forward to reach the toes
  • Hold your legs for 20-30 seconds, then slowly bring your legs down. If you are a beginner, you can reduce the time. 

Targeted Muscles

  • External & Internal obliques
  • Pyramidalis
  • Rectus abdominis
  • Transverse abdominis

Recommended Sets and Reps: 3 sets of 8–12 reps with no rest time.

2.6. Plank Knee Ins (Bring Knees Towards Elbow)

Video Credit: @PureGym

Plank Knee Ins is an effective abdominal exercise that can strengthen your core and improve balance.

How to Perform:

  • Initiate the workout at a high plank position from all fours.
  • Hands shoulder width apart and your feet hip-width apart touching the ground on your toes.
  • Try to touch your knee to the right elbow with your right knee simultaneously bending your neck downwards as you are in a position to start a run. 
  • Take your knee back to the starting position, toe touching the ground simultaneously keeping the neck aligned with the spine.  .
  • Repeat the process with the other leg.

Targeted Muscles

  • Internal oblique
  • Transversus abdominis
  • External oblique muscles
  • Rectus abdominis

Recommended Sets and Reps: 3 sets of 10 reps on each side with no rest.

2.7 Spiderman Push-Ups (Keep Abs Engaged)

Video Credit: PureGym

Spiderman Push-Ups are a multi-compound challenging variation of traditional push-ups that are effective for building chest, shoulders, triceps, and core strength.

How to Perform:

  • Start from a traditional push-up position, feet together, place your hands right under your shoulders, and a bit spread out on both sides.
  • You can perform two motions from there. First come down close to the ground second, back up in the initial push-up position.
  • As you come down bring your one knee bent as you are touching the elbow and come down and up.
  • Switch the sides after each spiderman push-up.

Targeted Muscles

  • Chest
  • Shoulders
  • Hips 
  • Quadriceps
  • Triceps
  • Core Muscles
  • Obliques

Recommended Sets and Reps: 1 set of 5-8 reps on each side.

2.8. Side Plank Raises

Video Credit: @Howcast

Side Plank Raises are best for strengthening your core, particularly your oblique muscles.

How to Perform:

  • Begin in a side plank position.
  • Keep your legs straight to the side aligned with the straight neck and keep your elbow right under your shoulder at 90 degrees. 
  • Place your other hand on the side hip area for a bit of support and maintaining ideal positioning and balance. 
  • Now bridge up your hips maintaining the balance on the lower arm and feet and come down.
  • Do not let your upper body posture lean forward, maintain a straight line from head to toe. 

Targeted Muscles

  • Transversus Abdominis
  • External Oblique Muscles
  • Internal Oblique
  • Rectus Abdominis

Recommended Sets and reps: Aim for 1 set of 10-15 reps.

2.9. Mountain Climbers (Explosive Reps)

Video Credit: @LivestrongWoman

Mountain climbers are a great cardio and full-body workout that can build strength and endurance. It improves cardiovascular health, strengthens core muscles, and burns calories.

How to Perform:

  • Start from a high plank position with your hands directly under your shoulder. 
  • Keep your feet hip-width apart.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Bring one knee towards your chest while extending the other leg behind you. 
  • Quickly switch legs by jumping or running in place so that the opposite knee comes towards your chest as the other leg extends behind you again.

Targeted Muscles

  • Hamstrings
  • Core
  • Triceps
  • Shoulders
  • Quads 

Sets and Reps: Perform 1 set of 8 reps on both sides.

2.10. Abdominal Contraction

Video Credit: @Ortho Eval Pal with Paul Marquis PT

This workout strengthens the abdominal muscles, and improves core stability and posture.

How to Perform:

  • Lie down on the floor and keep your feet flat.
  • Bend your knees
  • Place your hands on your stomach
  • Take a deep breath in and exhale slowly while contracting your abdominal muscles
  • Hold for a few seconds before exhaling. 

Targeted Muscles

  • Rectus Abdominis
  • Transverse Abdominis

Recommended Sets and Reps: Perform 1 set of 6-7 reps

2.11. Bodyweight Crunches (Remember To Breath Out On Each Rep)

Video Credit: @ChadMollickDotCom

Bodyweight crunches are useful exercises for strengthening the abdominal muscles. They can tone and tighten the core, and improve posture and stability, along with weight loss.

How to Perform

  • Lean down on your back 
  • Your hands can be placed behind your head or on your chest or stretched straight. 
  • Do not let your chin touch your chest. Keep your neck straight. Draw your belly button toward your spine for proper abs engagement. 
  • Exhale while lifting your shoulders towards your knees and press your lower back against the floor. 
  • Inhale and lower your shoulders back down.

Targeted Muscles

  • Abdominals
  • Obliques

Recommended Sets and Reps: Sets and reps can vary depending on fitness level, 1 set of 10 - 15 reps is recommended.

2.12. V Sit Static Holds (Actively Contract Abs)

Video Credit: @Urbacise

V Sit Static Holds is a powerful exercise that strengthens your core, including abs, lower back muscles, and obliques.

How to Perform:

  • Bend your knees and keep your feet flat. 
  • Lean back to some degree and lift your feet from the ground by creating a balance on your sit bones.
  • Keep your legs straight and raise them to a 45-degree angle from the bottom.
  • Extend your arms straight before you and hold the position for as long as possible.
  • Focus on contracting your abs and keeping your core engaged throughout the hold.

Targeted Muscles

  • Rectus abdominis
  • Hip flexors
  • External and internal obliques

Recommended Sets and reps: 1 set of 30 seconds

2.13. Plank Static Holds (Keep Glutes & Abs Contracted)

Video Credit: @Balance Chiropractic

Plank Static Holds can improve your posture, increase stability and strengthen your core muscles.

How to Perform:

  • Begin by placing your forearms on the ground with your elbows positioned directly under your shoulder. 
  • Touch your toes to ground and keep them closer to each other. 
  • Take push-ups by keeping your elbows on the mat and extend your forearms before you.
  • Push up from your forearms and keep your body straight.
  • Make sure your glutes and abs are contracted throughout the hold.

Targeted Muscles

  • Rectus abdominis
  • Obliques
  • Transverse abdominis

Recommended Sets and reps: Try holding the plank for 30 seconds.

2.14. Sit Up Cross Punch (Explosive Reps Focus)

Video Credit: @Live Lean TV Daily Exercises

Sit Up Cross Punch is a dynamic exercise that targets your abs, shoulders, and chest. It improves core stability and builds upper body strength and coordination.

How to Perform

  • Lie down on your knees and keep your feet on the floor.  
  • Do sit up while twisting your torso to the right.
  • Punch the left arm across your body to the right knee.
  • Lower your upper body back down 
  • Repeat on the opposite side, twisting to the left and punching with your right arm.

Targeted Muscles

  • Chest
  • Obliques 
  • Rectus abdominis
  • Hip flexors
  • Neck
  • Transverse abdominis

Recommended Sets and Reps: Aim for 1 set of 5-8 reps.

3. Things To Do Before and After Your Abs Workout

Abs workouts are beneficial to strengthen your core and tone your midsection. To get the most out of your abs workout, it's better to prepare beforehand and take care of yourself afterward. Here are a few things that you should do before and after your abs workout.

4. Before Your Abs Workout

4.1. Warm-up

Before starting your abs workout, you must warm up your body to prevent injuries. You can do light cardio, such as jogging or jumping jacks, for about 5-10 minutes. It will improve blood flow in the body and make your muscles ready for the workout.

4.2. Stretching

Stretching is vital to prevent muscle strains or cramps during abs workouts. Focus on stretching your core muscles, including your lower back and hips.

4.3. Hydrate

Drinking water before your workout is crucial to stay hydrated during your workout. It will also help you perform better and reduce muscle fatigue.

4.4. Eat light

Eating a heavy meal before your workout can cause discomfort and reduce performance. Instead, opt for a light snack or meal with carbs and protein to give you the energy to power through your workout.

5. After Your Abs Workout

5.1. Cool Down Your Body

After your abs workout, it's essential to help your body recover. You can do light stretching or yoga to calm your heart rate and relax your muscles.

5.2. Drink Water

Drinking water after your workout is essential to rehydrate your body and replace fluids lost through sweating.

5.3. Refuel Yourself

Consuming a snack or meal with protein and carbs after your workout can help your muscles recover and rebuild. Good options include a protein shake, fruit, yogurt, chicken, and veggie wrap.

5.4. Take Rest

Your body needs time to recover after a workout, so it's essential to rest or do a different type of workout the following day. It will give your muscles time to repair and grow stronger.

6. FAQs

6.1. Does An Abs Workout Affect Height?

No, an abs workout does not affect height. Height is primarily determined by genetics and other factors such as nutrition and overall health.

6.2. Can You Work Out Your Abs Everyday?

Working out your abs only a few times a week is recommended as they need time to rest and recover. Having at least one rest day in between ab workouts is recommended.

6.3. What Equipment Is the Best For Ab Workouts?

Some of the best equipment for ab workouts include stability balls, ab rollers, cable machines, medicine balls, and kettlebells.

6.4. Do Russian Twists Make Your Waist Bigger?

No, Russian twists alone will not make your waist bigger. Building muscle in your abs and obliques can make a smaller waist appear.

7. Conclusion

Achieving toned abs and a strong core is not just about physical appearance; it also serves a range of benefits beyond aesthetics. Performing a 10 minutes abs workout at home helps you to stay fit and healthy without having to leave your house.

You can try any or all of the above workouts to shape up your abs. But make sure to be consistent because it is one of the fundamental factors to attaining your goals. Dedicate daily time to your core routine. It can improve your posture, boost strength and stability, and reduce the risk of lower back pain. So, let's get started to achieve an enviable midsection.

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