10-Minute Ab Workout

Tone your front and side abdominals and obliques with this superfast lower-body routine, then enjoy a 20-minute dinner recipe.

Abs - Part 1

David Martinez

Abs―Part 1

What you'll need: a mat or carpet  

Minute 1: Step-Ups on a Bench (cardio)
Stand facing a bench or step. Quickly step up with your right foot, then your left, then step down with the right foot, followed by the left. Repeat, moving comfortably as fast as you can. After 30 seconds, switch the lead leg.

Minute 2: Half Roll-Ups (toning, pictured)
Lie on back with legs extended, toes pointed. Inhale and raise arms up, fingers pointing toward ceiling. Exhale and press lower back toward floor as you roll head, neck, and shoulders up, reaching fingers toward the ceiling, until you feel a strong contraction in stomach muscles. During the move, tighten your leg muscles to maintain intensity. Slowly return to start, and repeat.

Abs - Part 2

David Martinez

Abs―Part 2

Minute 3: Sideways Shuffle (cardio)
Stand with feet shoulder-width apart. Step to the right with right foot, then quickly bring left foot to meet it. Repeat, picking up the pace as you shuffle sideways all the way across the room; return with left foot leading. Continue going back and forth for a full minute. 

Minute 4: Dead Bug (toning, pictured)
Lie on back with hands by your sides, knees bent at a 90-degree angle, and feet off the floor. Tighten abs, and slowly lower left leg toward floor, straightening leg, as shown. Stop when you feel lower back coming off the floor. Return to starting position, then switch legs. Alternate for one minute.

Minute 5: Football Drill (cardio)
Stand with feet shoulder-width apart. Run in place as fast as you can. Take periodic 10-second breaks to jog, if needed.

Abs - Part 3

David Martinez

Abs―Part 3

Minute 6: Hip Lifts (toning, pictured)
Lie on left side. Prop left elbow directly under left shoulder, as shown. Keep head and neck lifted. Now raise left hip away from the floor so your left elbow and foot support your weight. Hold for a count of three, then lower to start position. After 30 seconds, switch sides.  

Minute 7: High Knee Lifts (cardio)
Jog in place, bringing each knee up until thigh is parallel with the floor.

Abs - Part 4

David Martinez

Abs―Part 4

Minute 8: One-Leg Bridge (toning, pictured)
Lie on back with knees bent, feet flat on floor, and arms by your sides. Raise hips off floor as high as you can. Now straighten left leg (make sure hips remain level, and keep weight on shoulders, not neck). Hold for a count of three; lower to start position. Repeat for 30 seconds, then switch legs.  

Minute 9: Stair Climbers (cardio cooldown)
Run up a flight of stairs as fast as you can, then jog down. Repeat for 30 seconds. (If you don’t have stairs, do the Sideways Shuffle.) Then walk in place for 30 seconds to slow your heart rate.

Minute 10: Cobra (stretch)
Lie facedown with palms on floor near shoulders and elbows close to body. Press hands into floor as you lift upper body, keeping hips on floor. Relax shoulders, and look straight ahead. Hold for 30 seconds.

Time to Eat!

Lee Harrelson

Time to Eat!

Now that your ab workout's complete, here's a dish that's almost as quick to make: flavorful snapper accented with fresh vegetables.

View Recipe: Sautéed Snapper with Plum Tomatoes and Spinach

Printed from:
http://www.cookinglight.com/healthy-living/fitness/10-minute-ab-workout-00400000001010/