Check out this excellent 10 minute seated abs workout from Critical Bench.
It is designed to be suitable for all ability levels.
- 10 Minute Seated Abs Workout
- Video – 10 Minute Seated Abs Workout
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- Muscles of the Core and abs
- 10 Minute Seated Abs Workout – Rectus Abdominis
- 10 Minute Seated Abs Workout – Internal Obliques
- 10 Minute Seated Abs Workout – External Obliques
- 10 Minute Seated Abs Workout – Transverse Abdominis
- Erector Spinae
- Pelvic Floor Muscles
- The core muscles are the muscles that are closest to your spine.
- Conclusion
10 Minute Seated Abs Workout
“This 10 Minute Seated Abs Workout COULD be the most effective (and fastest) core workout you’ll ever do. You’ll get a stronger core and it’s perfect for everyone!”
Source: Sels Photography“In this video, core and bodyweight training expert Brian Klepacki takes you through a 10 minute seated abs workout routine that is suitable for all levels.”
Video – 10 Minute Seated Abs Workout
Learn More
Muscles of the Core and abs
The core muscles are the muscles that make up your abdomen, pelvis, and lower back. This is a popular area of focus for many people who want to get fit because it’s easy to see how you can improve this area with simple exercises like crunches or planks.
10 Minute Seated Abs Workout – Rectus Abdominis
The rectus abdominis is the muscle that you can see when you look at yourself in the mirror.
It is also the deepest muscle in your abdomen, and it is responsible for flexing your spine and pushing your ribcage forward. If you have good posture, then this muscle is working well. If not, back pain might be an issue—and it’s important to do exercises that target this area if you want to improve your posture.
10 Minute Seated Abs Workout – Internal Obliques
The internal obliques originate from the inner surface of the lower 8 ribs and insert on the tendinous intersection on the lateral border of rectus abdominis. The internal oblique muscle is a flexor and adductor of the trunk, as well as an internal rotator.
The nerve supply comes from thoracolumbar fascia.
10 Minute Seated Abs Workout – External Obliques
The external obliques are the muscles that run along the sides of your body. They help you rotate your torso, flex your spine, and bend to the side.
When these muscles contract they pull down on the rib cage and compress it slightly (which makes it shorter).
10 Minute Seated Abs Workout – Transverse Abdominis
The transverse abdominis is a deep muscle that wraps around your midsection. It helps to stabilize your spine and compress the abdominal cavity, which increases intra-abdominal pressure to help protect internal organs from injury.
To contract it, use the following breathing technique: breathe in deeply through your nose while expanding your belly outwards as far as possible without straining; then exhale slowly through pursed lips (as if you were going to whistle) while contracting your abdominal muscles inward towards the spine.
Hold this contraction for 3 seconds, then release and repeat 3 times.
Erector Spinae
The erector spinae are a group of muscles that run along the spine and function to keep it straight and upright.
They also help rotate your spine, bend it forward, and bend it backward. If you’ve ever had trouble bending over to pick something up off the ground or if you’re unable to touch your toes without rounding your back, this might be why.
Pelvic Floor Muscles
The pelvic floor muscles play an important role in supporting the pelvic organs.
The core muscles are the muscles that are closest to your spine.
They support your spine by helping it to stay in a good position and can be strengthened by exercises that train them to work together.
For example, when you do crunches, the abdominals contract and help you keep your back straight while lifting up your head and shoulders off the floor. If you don’t have strong core muscles (and most people don’t), this movement would put too much pressure on your lower back which could result in injury or pain.
The core is also responsible for holding you upright when walking or running so it’s important for athletes who participate in these activities often like runners or swimmers!
Conclusion
The core muscles are vital for good posture, strong movement patterns and preventing injury.
Add this 10 minute seated ab workout into your training and work on your core today.
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Image Sources
- L-Sit-Hold: Sels Photography
- Katrin-Davidsdottir: Whoop