10 minute Abs

Warm-Up (1 minute)

Exercise: Cat-Cow Stretch

• On all fours, alternate arching your back upwards (cat) and dipping your stomach towards the floor (cow).

• Focus on controlled breathing to activate your core.

Workout (9 minutes)

Perform each exercise for 45 seconds with 15 seconds rest between exercises. Complete the circuit once.

1. Plank with Shoulder Taps

• Intermediate: Hold a plank while tapping your opposite shoulder, alternating sides. Keep hips stable.

• Beginner: Perform the taps on your knees.

• Advanced: Add a leg lift with each shoulder tap.

2. Russian Twists

• Intermediate: Sit with feet off the floor, twisting side to side while holding a small weight or object.

• Beginner: Keep your feet on the ground.

• Advanced: Use a heavier weight and increase your twisting speed.

3. Bicycle Crunches

• Intermediate: Lie on your back and alternate bringing opposite elbow to knee in a pedaling motion.

• Beginner: Go slower and keep feet closer to the floor.

• Advanced: Speed up and extend your legs fully with each motion.

4. Reverse Crunches

• Intermediate: Lie on your back, lift your hips off the ground as you pull knees towards your chest.

• Beginner: Focus on small lifts, keeping knees bent.

• Advanced: Extend legs straight upwards, controlling the lift and descent.

5. Side Plank Dips (Switch sides at 20 seconds)

• Intermediate: Hold a side plank and dip your hips slightly before raising them back up.

• Beginner: Keep the lower knee on the ground for support.

• Advanced: Extend the top arm overhead and increase the dip depth.

6. Mountain Climbers

• Intermediate: In a plank position, alternate driving knees towards the chest at a moderate pace.

• Beginner: Slow the pace or step knees forward instead of running.

• Advanced: Increase speed for a cardio boost.

7. Flutter Kicks

• Intermediate: Lie on your back, hands under your hips, and alternate small kicks with feet hovering above the floor.

• Beginner: Lift feet higher off the ground.

• Advanced: Keep feet low and perform faster kicks.

8. Dead Bug

• Intermediate: Lie on your back, extend one arm and the opposite leg simultaneously while keeping the core engaged.

• Beginner: Move one limb at a time.

• Advanced: Hold a light weight in your hands for added resistance.

9. Boat Pose Hold

• Intermediate: Sit in a "V" position, balancing on your sit bones with legs raised. Hold the pose.

• Beginner: Keep feet on the ground and lean back slightly.

• Advanced: Add small pulses or extend your arms and legs further.

Cool-Down (1 minute)

Exercise: Cobra Stretch

• Lie face down, press your hands into the floor, and lift your chest for a deep core stretch.

Notes:

• Adjust rest times as needed (e.g., beginners may take longer breaks).

• Advanced participants can repeat the circuit twice for a longer, more intense session.