Introduction
In our fast-paced world, it can be tough to find time for a workout routine. With work from home, it can feel like there’s just not enough time in the day. But if you don’t make time for a workout, our bodies can become shapeless. It’s time to stop saying you don’t have enough time to work out. Let’s find a way to make it happen. Working out doesn’t have to be a huge time commitment! If you’re serious about staying in shape, you can easily fit a workout into your busy schedule. So, do you have 10 minutes to spare? Are you looking for ways to reduce belly fat and strengthen your abs? Then you need to try abs exercises! Abs exercises help tone the muscles of your upper and lower abdomen, and by doing them regularly, you can also reduce belly fat. So if you’re looking for a way to get rid of that extra flab and achieve toned abs, then abs exercises are the way to go! And the best part is that you don’t need any equipment to do them – you can easily do them at home. There are many different ways to do abs exercises, so you can find the perfect routine for you. So what are you waiting for? Start toning your abs today! So in this article I will tell you about 10 minute Abs workout without equipment you can do anywhere. But many people will think that Is 10 minutes enough for an Abs workout? How many calories do you burn doing a 10 minute Abs workout? What is the best 10 minute Abs workout? So, friends here I will explain everything. So, please read this article without skipping to clear your doubts.
Is 10 minutes enough for an Abs workout?
Are you short on time but still want to reap the benefits of a workout? You might be surprised to learn that you can get a great workout in just ten minutes. Yes, ten minutes! Recent research has found that ten-minute workouts can actually be quite effective, with one study finding that they can improve your muscular strength. So, if you’re looking for a quick and easy workout that can still give you some major benefits, consider a ten-minute workout.
How many calories do you burn doing a 10 minute ABs workout?
If you’re looking to get fit and tone your abs, you may be wondering how many calories you can burn during a workout. The answer depends on several factors, including your weight, height, and the intensity of your workout. For example, a 5-foot, 4-inch woman who weighs 140 pounds can burn 71 calories in 10 minutes of crunches, sit-ups and planks. If the same woman weighs 180 pounds, she’ll burn 91 calories in the same time period. As men tend to be larger and more muscular than women, they burn more calories during workouts. A 6-foot, 200-pound man can burn 102 calories in 10 minutes of crunches, sit-ups and planks. The longer your workout, the more calories you’ll burn. Most targeted abdominal workouts that involve moves such as seated twists, stabilization and crunches last between 5 and 15 minutes. During these workouts, you can expect to expend 5 to 7 calories per minute. So if you’re looking to burn some extra calories and tone your abs, be sure to include some ab exercises in your workout routine.
What is the best 10 minute ABs workout?
Looking for an effective ab workout routine? This routine consists of 10 exercises that should be done for 45 seconds each, with a 15 second rest in between each exercise.
The exercises are:
• Leg Raise
• Seated Knee Tuck
• Plank Jacks
• Bicycle Crunches
• Mountain Climbers
• Froggy Jumps
• Side Plank Hip Dips
• Scissor Crunch
• Sit ups
• Russian Twist
Do this routine 4 times a week for best results.
Leg Raise
The leg raise exercise is a great way to work your abs and build core strength. There are three main ways to do a leg raise: at 30, 60, or 90 degrees. Which angle you choose will depend on your goals and what part of your abs you want to work. For example, doing leg raises at 30 degrees will target your lower abs, while doing them at 60 or 90 degrees will target your upper abs. You can also do leg raises with both legs together or alternating legs. Whichever way you choose, leg raises are a great way to build core strength and improve your overall fitness.
How to do
1. Lie on your back, legs straight and together. Place your arms by your sides with your palms facing down, or place your hands under your glutes.
2. While keeping your legs straight, lift your legs a couple inches off the ground, and point your toes away from your body. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your pelvis should be slightly tucked, and your ribs should be down. All repetitions begin from this position. 3. While maintaining your alignment, raise your legs until your knees are directly over your hips or until your glutes lift slightly off the ground. Your legs should form a 30, 60 or 90-degree angle with your upper body.
4. Pause for a second at the top of the movement.
5. While keeping your core engaged and your upper body in contact with the exercise mat, slowly lower your legs until they are just above the ground.
6. Come to a complete stop at the bottom of the movement.
Seated Knee Tuck
There are many different exercises that you can do to target your abdominal muscles. One exercise that is often overlooked is the seated leg tuck. This exercise is great because it works the entire gamut of the abdominal muscles in a single move. When your knees are at your chest, the abdominals are primarily being worked. And when your legs are extended, the hips are additionally engaged. This exercise should be performed with grace and control. The goal is not to complete a high quantity of repetitions but rather to complete high quality repetitions with emphasis on the abdominal contractions. If you want to target your abs and get a great workout, be sure to add seated leg tucks to your routine.
How to do
1. Sit atop a bench, perpendicular to it so that your legs can hang off it, and hold onto the side of the bench next to each of your thighs.
2. Lean backward until your body is at around a 45-degree angle with horizontal.
3. In a continuous and concerted motion, bring your upper body toward your pelvis in a crunching movement by rounding your back and raise your knees toward your chest, while exhaling throughout.
4. Again, in a continuous and concerted motion, lower your upper body backward, until it is at roughly a 45 degree angle and lower your knees, until your legs are nearly straightened, while exhaling throughout. You have now returned to the starting position.
Plank Jacks
If you’re looking for an exercise that works all your abdominal muscles, look no further than the plank. The plank is a static exercise that requires very little movement, and it can be done anywhere. But the key to getting the most out of the plank is to hold the position for as long as possible. This is where the benefits come in by holding the plank, you put a lot of tension on your abdominal muscles, back, legs, and arms, which helps to tone and strengthen those muscles. And as an added bonus, regular plank workouts can help to reduce belly fat. So if you’re looking for a great way to get a strong, toned core, the plank is the exercise for you.
How to do
- Start in plank position with your arms extended and hands under your shoulders, feet together. Your body should be in a straight line from your head to your heels.
- Engage your abs to help protect your lower back from injury.
- Jump both feet out wide to each side as if you were doing a horizontal jumping jack.
- Stay in plank position as you quickly jump your feet back together.
- Continue to jump back in and out. Keep your back flat and don’t let your hips drop throughout the entire movement. Your arms should remain steady.
- Perform plank jacks for 10-20 seconds to start. You can work up to 60 seconds or jump at a faster speed to make the move more challenging.
Bicycle Crunches
When it comes to reducing weight and toning our stomachs, crunches are often one of the first exercises that come to mind. And for good reason – they’re considered to be very effective for strengthening the abdominal muscles and creating six-pack abs. plus, crunches are a great foundation exercise for core strength workouts or total body workouts. If you’re looking for an easy and effective way to tone your stomach, crunches are definitely worth considering. Crunches are a great way to tone your stomach and improve your overall fitness. But did you know that they also help to strengthen your obliques, or the side muscles of your body? Not only that, crunches are one of the most effective exercises for reducing belly fat. So if you’re looking to get rid of that spare tire, this is the exercise for you. Best of all, crunches don’t require any equipment, so you can do them anywhere, anytime. In this post, we’ll show you how to do Bicycle crunches correctly, so you can get the most out of this great exercise. Read on to learn more.
How to do
1. Lie flat on an exercise mat with your face up, your legs straight, your feet on the floor, and your head and shoulders slightly raised off the mat.
2. Place both of your hands on the back of your head without interlocking your fingers.
3. Slightly tuck your pelvis and bring your ribcage down. Engage your core. Your spine and pelvis should be in a neutral position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
4. Raise your knees toward your chest until your shins are parallel to the floor.
5. Engage your abs and curl the right side of your upper body off the floor to move your right elbow towards your left knee.
6. Pause for a second while at the end of the movement while squeezing your abs and obliques. The left side of your upper body should remain in place with your right leg straight.
7. Rotate the left side of your upper body to move your left elbow toward your right knee while bringing the right side of your upper body and left leg back toward the floor.
8. Continue to alternate back and forth your desired number of repetitions.
Bicycle Crunches are a great way to work your core, and they’re also a great cardio workout. So if you’re looking for a way to get your heart rate up and tone your abs and obliques, this is the exercise for you.
Mountain Climbers
Mountain climbers can prove to be a very good exercise for those who are troubled by their increasing fat. According to them, mountain climbers can help reduce body fat and make them lean again. Mountain climbing workouts are beneficial for both men and women. Everyone can get fit by doing mountain climber exercises. There are many ways to do mountain climber exercises. Today, we will tell you all the ways to do mountain climber exercise here, whichever way you like at your level. By doing the climbing workout under mountain climber exercise, our abs, back, legs, and arms get a good workout. Mountain climber exercise not only keeps our body in shape but also strengthens the back, legs, and arms. Mountain climber exercise makes girls manly. You can easily do this exercise by understanding it. You just need to do it regularly to see the result of any exercise.
How to do
- Lie down on the ground on your stomach and keep your both hands close to the ground near them to your shoulders.
- Then lift your entire body on your palms and claws, in this way your entire body weight is on your palm and claws. And your body from shoulder to waist should be parallel to floor.
- Now bend the left knee and bring it near the chest and stay in this position for about five seconds.
- Repeat this process with your right knee. And this will be one cycle.
- Do 20-25 cycles in a day and gradually increase this.
Froggy Jumps
When it comes to staying fit and healthy, many of us turn to exercise. Exercise is a great way to improve our overall health and well-being. However, with so many different types of exercise out there, it can be difficult to know which ones are the best for us. That’s why it’s important to include exercises in our workout routine that are beneficial for our specific needs. For example, frog jumps or Froggy jumps are a great exercise to add to your routine. They’re easy to do and they offer a range of benefits, from improving your cardiovascular health to keeping you active. So if you’re looking for a new exercise to try, consider adding frog jumps to your routine. You may be surprised at how much they can help you improve your health and well-being. And also Froggy Jump is most important exercise for Cardio Workout. For more cardio workout please visit my article 10 Best Cardio workout to do at home.
How to do
- Before starting this exercise, it is important to do warm up. Stretch your legs and arms so you can done it easily and there will be no problem.
- While standing straight keep your waist and head straight. Keep your hand straight down with your body and both your legs should be connected.
- Place your feet about hip- width apart and squat until your hands are on the floor in front of you.
- Explode and jump high. Applying the strength in your gluts, quadriceps, and hamstrings.
- Connect your heel together while jumping and keep your hands behind your head or simply put your hands up in the air.
- Land carefully with bent knees and go back in your squat for next jump.
- Do it fast, only then it will be beneficial.
- In the beginning, you can do two rounds of 20 jumps, then you can increase jumps gradually.
Side Plank Hip Dips
The side plank with hip dip is a great exercise for strengthening your obliques. This exercise is a variation of the side plank, and it adds an additional range of motion to provide a slight contraction of the obliques while performing the side plank. The side plank is one of the easiest ways to work the two layers of muscle along the sides of your core, known as your obliques. These muscles help you rotate and bend your trunk, and they also play a role in helping to protect your spine. Ab exercises like crunches and planks target the six-pack abdominal muscles in the front of your body. But if you’re wanting to strengthen and tone your core, it’s also important to regularly work your obliques. In fact, many professional athletes include the side plank in their training programs. Here’s everything you need to know about the benefits of a side plank and how to perform this exercise with correct form.
How to do
If you want to improve your core strength and stability, planks are a great exercise to add to your routine. But it’s important to do them correctly in order to get the most benefit and avoid injury. Here are some tips for proper plank form:
- Keep your upper body and torso at a 90-degree angle.
- As your hips dip, don’t allow them to shoot backwards. This takes tension off your core.
- Don’t arch your lower back at any point during the set. If you do, terminate the set, rest, and then repeat.
- Maintain tension through your torso with a neutral spinal position.
- If you find you can’t maintain a neutral spinal position, choose other variations such as wall press heel tap and hip extension.
- Press your elbow into the floor to help engage your serratus anterior.
- Ensure that you’re not sagging into your shoulder and putting excess stress on your ligamentous structures.
- Don’t hold your breath. Learn how to move while maintaining position without having to rely on your breath.
Scissor Crunch
Are you looking for a move that targets your transverse abdominals? The scissors exercise is a great option. This exercise involves lying on your back and raising both legs off the ground. Then, you will cross one leg over the other in a scissors-like motion. Not only does this exercise target your core muscles, but it also doubles as a lower body strengthening move. If you are looking for a challenging and effective ab exercise, be sure to try the scissors exercise. The Scissor crunch is a great exercise for losing weight and reducing body fat. This move targets your abs and helps to strengthen the muscles in that area. As a result, you can reduce excess fat and achieve a toned look. Plus, the Scissor crunch is easy to do and can be done anywhere. The Scissor crunch is an effective move for toning your lower body, but be careful not to sacrifice form for speed. Move slowly and controlled, only lowering your legs as much as you feel stable. In addition, lift the leg up as long and straight as you can. However, if you have tight hamstrings be sure to bend your knees slightly. With consistent practice, you’ll see results in no time! So if you’re looking for a simple, effective exercise to help you lose weight and reduce body fat, the Scissor crunch is a great option.
How to do
1) Start by lying on your back with your arms at your sides and your legs pointing straight up into the air above your hips. Press your lower back into the mat so your abs are tight.
2) Lower your right leg a few inches from the mat. As you raise your right leg up, begin lowering your left leg the same way. Continue switching your right and left legs for the desired number of reps.
Try doing 3 sets of 10-15 reps of the leg lift exercise.
Sit Ups
This can prove to be a great exercise to reduce excess belly fat and tone the stomach. Are you looking for a way to tone your stomach and burn additional calories? Sit-up exercises may be the answer. Sit-ups work on the abdominals and other muscle groups like the rectus and transverse abdominals, obliques, and hip flexors. However, performing them properly is important to avoid injuries. Incorrect technique can lead to back injury and neck pain. That’s why we’ve put together this guide on how to do sit-ups correctly. By following these tips, you can maximize the benefits of sit-ups and avoid any potential injuries.
How to do
- First, lie down on your back with your knees bent and your feet flat on the ground.
- Place your hands behind your head, and curl your chin towards your chest.
- Next, exhale as you lift your torso off the ground, and curl all the way up until your shoulders are off the ground.
- Hold this position for a second, and then slowly lower yourself back down to the starting position.
- Repeat this exercise for 10-15 reps.
Tips for Avoiding Injury
As we mentioned before, improper technique can lead to injury. To avoid this, here are a few tips:
- Keep your back flat on the ground throughout the exercise.
- Don’t pull on your neck when you curl up. Instead, keep your chin tucked into your chest.
- Breathe regularly throughout the exercise.
- Don’t arch your back when you curl up
Russian Twist
If you’re looking for a way to improve your rotational strength, Russian twists may be the perfect exercise for you. Most people can include Russian twists in their routine two to three times a week, but if your workout of choice relies on rotational strength, you may want to do them four times a week. Russian twists are a great way to build core strength and can be done with or without weight. Russian twists are a great exercise for building core strength. Give them a try and see how they can help you reach your fitness goals.
How to do
- Sit on the mat to perform this.
- Lift both of your legs.
- Maintain flexed knees and take a small backswing.
- Remember that your shoulders are not touching the floor.
- Arms should remain behind your head.
- Next, make a left and then a right upper body twist.
- Keep your core firm while you perform this exercise.
- Although the back must remain straight, it can be slightly bent if necessary.
Conclusion
First of all thanks to you for reading out the entire article. Thank you so much. If you like this article please share this with you friends and relatives.
Now the most important thing before starting these workout make sure you are healthy for these exercise. If you have any problem while doing this you can consult any gym instructor train with them and after that you can do this at your home. If you are pregnant or having some heart problem please avoid these workouts, or you can consult your doctors before starting this. Above all almost all exercise mention here is effective.
If you have any queries please write in the comment section, I will definitely reply to every queries. Once again thank you very much for being here. Thank You….