One of the most common excuses we hear why people don’t work out is they don’t have time. They don’t have time to travel to a gym and they don’t have an hour or so in their busy day to focus on training. Neither of those excuses is valid and to prove it, I submit to you an ab workout that you can do anywhere and anytime because the only thing you need to use is your body and it will only take you 10 minutes. Don’t get it twisted though, this brief circuit is intense and will leave your core burning.
The clock is ticking. 10 minutes is all you need.
V-Crunch
Lie on your back and raise your legs up until they’re at a 45 degree angle. Reach your arms straight up. Contract your abs and raise your upper body as high as you can. Keep your legs in the same position throughout the exercise. Lower your body back to the starting position and repeat.
Bicycle
Lie flat on your back with hands behind the head. Raise your legs and move them in a pedaling motion. While you’re doing this, contract your abs to raise your upper body. Touch one of your elbows to the opposite knee. Do this with both elbows before lowering yourself back down.
Lying Leg Raise
Lie on your back flat on the floor with your legs together stretched out in front of you. Place your hands underneath your lower back for extra support. Keeping your legs together, lift them straight up until your body makes a 90 degree angle. While your legs are vertical, lift your hips straight up and contract your abs. Slowly lower your legs back to the starting position and repeat.
Plank
Place yourself in a push-up position. Rest your forearms on the floor so that they are supporting your upper body. Keeping your spine straight and without looking up, squeeze your abs and hold this position for the recommended time or as long as you can.
The Workout
This program will challenge the entire core. Normally workout protocols call for a specific number of reps. This workout will call for you to perform each exercise for a set time. If you want to count the reps that is fine but make sure you keep your eye on the timer or clock.
You will perform each exercise for 30 seconds and take a 30-second break before repeating. So your circuit will look like this.
| Exercise |
Duration |
|
Lying Leg Raise
|
30 seconds.
|
|
V-Crunch
|
30 seconds.
|
|
Bicycle
|
30 seconds.
|
|
Plank
|
30 seconds.
|
|
Rest
|
30 seconds.
|
That means if you are on top of it, you should complete four rounds in 10 minutes. 600 seconds is plenty of time to work with if you’re focused. Make each rep count and you’ll see the benefits sooner rather than later. Take some Re-Kaged after you're done and you're all set for post workout and post-ab routine recovery.
