10 Minute abdominal workout at home

This article was inspired by reflections on the growing pace of modern life. Many people are constantly in a hurry and want to make the most of their day. But there are only 24 hours in a day and not everyone can go to an outdoor sports ground, or even more fully work out in a gym due to their busyness. If you know this yourself, then this program of training for the abdomen at home for 10 minutes a day will be your “magic wand”.

The entire set of exercises are performed at home and does not require going to the gym or the sports field, although it can be done within the gym as well.

These exercises strengthen the core muscles around your torso. And they also have a typical character of execution, the basis of which is minimal body movements with maximum muscle tension. We also want to note that this complex is for beginners, but experienced athletes can adapt this method to suit themselves by increasing the number of repetitions.

An important nuance: Before you start, warm up with a 6-8 minute warm-up. Then cool down with a 5 minute stretch. In addition, exercises are contraindicated for people who have back problems.

Tip: For those people who have busy work lives or who cannot afford much time to spend on their self in terms or training, using the non-steroidal substance Clenbuterol can help to speed up this process. By heightening the body’s resting heart rate and temperature, this substance allows for a user to start burning fat form the moment they start any form of workout and this effect also takes place within the normal working day.

Straight torso lift

Target: All abdominal muscles

The starting position is lying on your back, feet on the floor and the knees bent. Feet should be hip-width apart with your hands on your lower thigh.

Slowly twist towards your knees until your shoulders are about 10 centimeters from the floor. Hold this position for 3-4 seconds and slowly lower yourself down. Perform 12 repetitions.

Notes

• Do not pull your chin into your chest as you rise.
• Don’t put your head on the floor, have it slightly above.

Oblique torso lift

Target: Oblique abdominal muscles

Lie on your side, bend your knees and fold your legs on the floor. Place your hands on your chest or behind your head.

Slowly curl up towards your hips until your shoulders are about 7-8 centimeters from the floor. Hold your torso in this position for 3 seconds and slowly lower yourself to the starting position. Perform 12 oblique lifts and repeat on the opposite side.

Remarks: The same rules apply as within the first exercise.

Plank

Target: Abdominal and psoas muscles

Lie face down on your stomach, starting with your forearms and toes with your legs straight and hips raised to create a straight line from head to toes.

The shoulders should be right above the elbows. Focus on getting your abs to contract as you exercise. Hold this position for 30-45 seconds and repeat 3 times.

Notes:

• Do not let your lower back sink during exercise.
• You have to look at the floor.
• For the lighter version, do the plank on your knees, but this will immediately reduce the efficiency.

So, there are still 2 simple exercises from the 10 minute ab workout program and the first 3 methods from the complex also have a simple level of difficulty.

Lateral

Target: Muscles of the lower back and oblique muscles

Lie on your side using your elbow for support. The shoulder should be right above the elbow. Straighten your legs and lift your hips to create a straight and firm line from head to toe.

Keep your neck straight without breaking the straight line. During the exercise, the abs should be tense and compressed. Hold this position for 20-30 seconds and repeat 2-3 times. Repeat the exercise with the other side.

Notes:

• Keep your hips straight as you exercise.
• Don’t let your lower back sink.
• For a lighter version, do a side plank with knees on the floor instead of straight legs.

Twisting with lifting legs

Target: Lower abdomen muscles

Lie on your back with your knees bent and your feet hip-width apart, with the feet flat on the floor. Put your hands on your chest, but you can also put them behind your head, although the first option is more convenient in most user’s opinions.

Slowly pull your legs up to your chest, bending them at a 90-degree angle until your buttocks and tailbone lift off the floor. Hold this position for a moment and slowly lower yourself down. Perform 12 leg raises.

Notes:

• Do not pull your chin and neck into your chest when lifting.
• Do not raise your head with your hands if you prefer the starting position of the arms behind your head.

Regarding breaks between exercises

Ideally, the program is designed for individuals who do not have a lot of body fat or a beer belly. Here it is described how to remove a beer belly for a man in one of the articles. These recommendations were applied by an elderly athlete who turned 45 in 2018.

His outcomes: Quit drinking beer, did simple exercises, chose a diet and lost 11.5kg in 3 months.

But back to the question of breaks and on the contrary they should be absent due to the fact that this 10-minute non-stop load has nothing complicated about it. But if you have extra pounds or it is difficult to perform the complex continuously for some other reason, then you can introduce short breaks, but do not forget that this will increase the total time of the program itself.

Tip: For overweight individuals, these workouts can be very challenging until your body weight reaches a low enough levels to perform these exercises. To achieve this, many overweight users adopt the use of T3 within this weight loss process. As T3 speeds up the body’s own metabolism, meaning that the dieting process will become several times more effective and that weight loss which never seems to happen quick enough, will be achievable in just a few months of this substance’s use! We may also recommend Arimidex in our shop.

Best-In-Class Recommendations.

Here are some tips to improve and facilitate your 10-minute abdominal workout program:

• Before the workout, the room should be well ventilated.
• Warm-up is mandatory.
• It is more convenient to perform the program on a foam mat.
• There should be at least 2.5 hours between the last meal and class.
• If you have a pain or just feel unwell, give up any stress.
• To achieve visible results, do the complex 4 times a week for 1-1.5 months and adjust the diet.
• Don’t give up and get things done.

We managed to reveal the basic part of the topic as much as possible and mention all the nuances, it’s up to you, namely, the motivation and the ability to change for the better.

If you would like to use the substances that have been mentioned within this article to allow for these faster and more effective changes, you can find these within our online store with home delivery. You can also read more on the many great effects and properties that these very popular substances can provide for a user. Happy training people!!