The 10-minute ab workout you can do anywhere

However busy you are, you have a spare ten minutes in your day. That’s just one less round of snoozing, and just a few minutes less of mindless social media scrolling you can certainly cut from your day. Improve your core strength, posture, fitness levels and agility with these ab-working moves, and prepare yourself: these aren’t easy… but nothing worth doing usually is. Work for 45 seconds and take a 15 second rest between exercises… and let us know how you go, will you?

Dead Bug

• Lie on your back with your legs in the air but bent at the knee at 90 degrees
• Slowly kick one leg out straight as the alternate arm goes back over your head
• Bring it all back into the centre
• Now kick the other leg out straight as the alternate arm goes back over your head
• Bring that to centre
• Ensure that you stomach is sucked in and engaged the entire time for the best results

Crunch

• Lie supine (face up) on an exercise mat.
• Place finger tips on temples.
• Flex at the waist to raise your upper torso off the floor
• Return and repeat

Repeat these two exercises twice.

Reverse Crunch

• Lie supine on an exercise mat
• Place hands by your side, on the floor
• Bend at the knees and keep your feet off the floor
• Then pull your knees toward your chest and drive your hips upwards
• Lower your hips and repeat

Bicycle Crunch

• Lie supine on exercise mat
• Raise both feet from floor, with one knee in and one leg outstretched
• Place fingertips on temples
• Raise upper torso from ground and bring opposite elbow to opposite knee
• Keep upper torso elevated and rotate to other elbow + knee
• Repeat by alternating

Repeat twice.

Alternate Arm + Leg Plank

• Place your weight on one forearm and opposite foot
• Keep your body in a straight line from head to toe
• Draw belly in and keep breathing steady
• Hold for target timeframe

Mountain Climbers

• Hands on the floor directly under your shoulders
• One leg tucked, one leg extended
• Weight should be placed on the balls of your feet
• As quickly as possible “climb” by alternating legs back and fourth to complete the target timeframe.

Repeat twice.

Ben Lucas is a former NRL player, qualified personal trainer and the co-founder of Flow Athletic.

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