Do you want to work out but time keeps passing you by? In such a busy, demanding world, you can get overwhelmed and lose sight of goals that are easy to set aside. Exercising can be one of these forgettable goals, but it does not have to be this way.
Making some time for yourself is more important than ever in this day and age. If you keep using your busy day as an excuse, change will continue to be harder to make. With a little effort, you can set aside a few minutes of your day to work on those abs you have always dreamed of.
Some of the best ab workouts for women can be done in under 10 minutes. This means that there are little excuses for making those 10 minutes a priority. If you keep up with exercise, it will become a part of your routine with ease.
Best Abs Workouts For Women: Get Flat Abs in Less Than 10 Minutes a Day
A good combination of belly-flattening exercises along with an appropriate diet will help to get rid of the extra storage left over from winter. Different exercises work separate parts of your abdomen, and it is nice to keep some variety.
These are a few exercises you can do in 10 minutes or less that will get you on the track towards toned abs. You will not need anything except yourself and maybe an exercise mat for these workouts.
1. Elbow Plank for All Abs
The elbow plank is a variation of the standard plank that works your abs a bit deeper. Use your body weight to work your arms, abs, and back.
Starting on the floor, rest on your forearms and knees. Your forearms can be straight by your side, or you can meet your hands together as shown in the video.
Doing each one at a time, step your feet out and tuck your toes under to come into a plank position.
Tighten your abs and butt, keeping your back straight. Do not allow your hips to sink down or your hips to stick up. Keep your back flat.
Hold the position for 30 seconds up to a minute, depending on how much strength you have behind it. Do three more reps.
2. Double Crunch for Lower Abs
Double crunches work your upper and lower abs. The two steps of this exercise are easy to figure out and to perform.
Lie on the floor, resting on your back. Then, raise both your arms and your legs to come into a 90-degree angle.
Lift both of your shoulders and your pelvis off the ground, engaging the lower abdominals. Touch your toes with your fingers to reach the peak of the exercise. Keep your feet straight while touching your toes.
Continue to engage your core. Then, slowly lower yourself back down to the floor to complete one rep.
Repeat this for 20 reps.
3. Pilates 100s for Upper Abs
Pilates often uses this exercise as a warm-up. They are also an endurance exercise to be reckoned with. You can use them to warm up or as an exercise by itself.
Lie on your back and get into tabletop position, with your hips and knees at right angles. Without poaching your abs, round your lower spine into the floor as you engage your deep abs.
Exhale, lifting your upper back off of the floor. Do this until the bottom tips of your shoulder blades skim the floor. Keeping your lower back on the floor, straighten your legs to a 45-degree angle. Reach your arms toward your feet, keeping them about two inches off of the floor.
With a small range of motion, pump your arms up and down. Keep your elbows straight and inhale every five pumps and exhaling the next five.
Repeat the ten pump rep nine more times to complete the exercise.
4. Bicycle Crunches for Obliques
This exercise, also known as air bike, is best done at a steady and slow pace for maximum effect.
Lying flat on the floor, rest your hands, fingers interlaced, behind your head as you press your lower back against the floor. Pull your abs down to target your deep abs.
Bring your knees in while lifting your shoulders off of the floor. Ensure you are not instead pulling on your neck.
Straighten your left leg while turning your upper body to the right. Bring your left elbow towards your right knee. Twist your torso as well as your elbows.
Alternate sides to create a pedaling motion that is fluid and continuous. Keep it slow and steady.
Do this exercise for one minute or do 10 to 20 reps.
5. Twisting Side Plank for Obliques
Along with obliques, this exercise works the shoulders, glutes, and quads. It is also a nice stretch for your upper back.
Resting on your right elbow, come into a side plank. Your feet should be stacked while you drive your hips to the sky. Palm face down, reach your fingers away from your body.
Place your left arm behind your head and take a breath to prepare yourself.
Exhale. Rotate your rib cage towards the floor and pause, pulling your navel in towards your spine. Pull your navel in even more to deepen the connection.
Return to the starting position and repeat for 30 seconds before switching sides. You can also do eight reps on each side instead.
6. Reverse Tabletop Lift for Obliques
Not only does this exercise do an awesome job with your abs, but it also works your arms, glutes, and entire core.
Reversing the tabletop position from before, position your hands directly underneath your shoulders and ankles under your knees.
Exhaling, lower your hips, straightening your legs to hover your hips over the floor. Rest your heels on the ground, flexing your toes.
Hold for a complete breath cycle and the push back up on an inhale.
Do as many of these reps that you can for one minute.
7. Mountain Climbers for Upper and Lower Abs
This total body exercise is great for your shoulders, triceps, and the rest of your muscles.
Get into a straight arm plank position.
Bring your right foot forward, bending your knee
Switch your legs, bringing your left knee forward while moving the right leg back.
Repeat quickly, as if you are running in place. Go for as long as possible for 30 seconds without stopping, but do the exercise for a minute.
8. Jack Knife Sit Ups for All Abs
Lie flat on the floor, extending your arms behind your head and extend your legs as well.
Exhale, bending at the waist while raising your legs and arms.
Inhaling, lower your arms and return to starting position. Repeat for a few reps.
9. Dolphin Pull for All Abs
Get into a plank position with your hands clasped and forearms on the floor.
Raise your heels and bend your left knee. Pull your left leg into your chest.
Raise your hips to the ceiling.
Return to starting position and do it again on the other side, completing one rep. Do nine more times for ten reps.
10. Reverse Crunch for Lower Abs
Lie on your back on the floor with your knees bent and hands behind your head.
Lift your legs and bend your knees to 90 degrees.
Exhale, pulling your knees toward your chest, holding for two seconds.
Inhale, lowering your legs back to starting position.
11. Russian Twist for All Abs
Lie on the floor, placing your feet under something that will not move or have someone hold them. Bend your legs at your knees.
Create an imaginary V shape with your thighs, elevating your upper body. Extend your arms in from of you, clasping your hands with your torso perpendicular to your front.
Exhale, twisting your torso to the right until your arms are parallel with the floor. Hold for a second and move back to the starting position, breathing out.
Repeat on the other side. Do for a few reps.
- Eat a protein-packed snack between three and four pm to give your metabolism a boost. This hour is an important one so make sure you eat something once a day no matter what. That increase in your metabolism can work wonders for your body.
- Laughing is a great
workoutfor your abs. This can totally be an excuse to take a break and watch a funny movie or see a show. Hanging out with that friend who makes you laugh the most helps too.
- Deep breathing exercises help to alleviate stress and stops cortisol from forming in the abdomen. The more stressed you are, the more your body has to work to deal with the stress do its attention is not where it should be.
- Get enough sleep for your body to have less visceral fat build up overnight.
- Try not to be stressed out and take some time for yourself to relax during your busy day. It is important to take care of yourself even if you are busy, or you will become overwhelmed.
- Having good posture helps to tone your stomach muscles, so sit up straight! It will feel better once you get used to it, too. Good posture is the key to having total body balance.
- Drink plenty of water to stay hydrated and keep your body’s fluids balanced.
- Eat your food mindfully, savoring each bite instead of scarfing it down. The more your food is broken down, the more easily it will be digested and allocated to the right areas of need.
- Chewing gum makes you swallow air, and that can lead to troubles getting into your favorite jeans
- Switch up your exercise routine to ensure total body
- Warm up properly by doing stretches and light cardio. This ensures that you do not put too much strain on your body with sudden
- Do not hold your breath when you are working out. The breath is an important aspect of maintaining your stability and working your core.
- Take it easy at first and then intensify your
workoutsfrom there. You do not want to push yourself and end up getting hurt.
- Variety in your routine is better than the amount of reps you do. The more that you mix it up, your body will have a chance to recover from previous
workoutsand work new areas.
- Take your time with your work. You are taking special time in your day to work out, so it is best to put your all into it.
- Kegels help to engage your pelvic floor which helps to engage your transverse. Do this simple exercise by flexing as if your bladder is full.
Overall, getting exercise during your busy day is essential to keeping healthy and getting that flat stomach you are striving for. Doing a handful of these exercises every day will ensure that you are on your way to achieving your goals.
I hope you enjoyed this guide and that you will be ready to take on your busy day with some simple exercises. All it takes is 10 minutes a day and some perseverance to get the body you have always wanted.
Let me know what you think in the comments and share if you liked so more can reap the benefits of ab exercises!