10 Minute Workout
For Abs




The 10 minute workout for abs I have provided is a very effective time efficient ab workout.

This ab work out is to be done circuit style and is designed to done in one minute set increments, with no rest in between the sets.

Do not let this fool you, this is an advanced workout if done properly, however it can be modified for a beginner.

If you are a beginner then your goal is ultimately to complete the one minute interval sets.

In order to do this when first starting out you must pace yourself and if you must, stop for a few seconds and then continue .

If you are unable to sustain the one minute interval set that is okay, just rest long enough so that you cant in you to do more until you reach the point of being able to complete the entire 10 minute workout.

The one minute set ab workout is a technique called time under tension. Rather than your goal be to complete a number of repetitions in a set, the goal is to complete as many repetitions that you can in one minute.

I have designed the 10 minute workout for abs to target different areas of the abdominals .




abs workout

All thoough physiologically there is no such thing is a "lower ab" there are particular exercises that can target the lower area of your abdominals.

This particular abs workout targets different areas such as:

  • Upper and mid-abdominals on day one.
  • Lower area of the abdominals on day two.
  • Obliques on day three.

I have also scattered core exercises on all of the days so that we do not need neglect the transverse abdominals, which are the abs that lay underneath the abs.

If you are unfamiliar with any of the names of these exercises or how to do them, I have provided video instruction for all of these exercises on my stomach exercise page.

The abdominals are very resilient muscles and can be train more than 3 times a week If you feel that you are advanced enough, however it is not necessary.

If you do decide to train them more than 3 times per week then after completing day three go back today one.


10 minute Workout for Abs
Day 1

Excercise

Crunches with legs elevated

Planks

Crunches legs Straight on floor

Sit ups

Crunches stability ball behind legs

Planks

Stability Ball Sit ups

Hold Crunches

Planks

Long Arm Crunch

Sets/ One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps



Day 2

Excercise

Leg Raises

Plank

Leg lift On Stability Ball

Reverse Crunch

Leg Raises Holding Stability Ball

Vertical Knee Raise On Bench

Toe Touch

Plank

Knee Tucks

Reverse Crunch

Sets/ One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps


Day 3

Excercise

Oblique Leg Drop

Oblique Crunch (L)

Oblique Crunch (R)

Bicycle Crunch

Wood Chops (L)

Wood Chops (R )

Stability Ball Oblique Crunch(R)

Stability Ball Oblique Crunch(R)

Bicycle Crunch

Oblique Leg Drop

Sets/ One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

1 set / One Minute Reps

"As I have promised I will give you the knowledge to help you achieve your fitness goals and provide you with additional tools and resources to help you.

I have included that additional resources I personally recommend on the bottom of this page. If there is anything I can do to help you please do not hesitate to contact me and I will respond within 48 hours". -- Joe Minucci


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