While abs are first and foremost made in the kitchen, this 10-minute abdominal workout can help you develop them further.
Building a six-pack and having visible abs is a goal for many people around the world. While you’ll have to sort out your diet to achieve this, once you’ve reached around 10-12 or 14-18 body fat for men or women respectively, you can make your abs pop with this routine.
Once you’ve revealed your abs, you can focus on training to develop and strengthen your midline. Importantly, you’ll want to focus on all muscles in your core, as each plays an important role in contributing to the overall look of your abs.
Your core comprises the following muscles:
- Rectus Abdominus, which can be divided into the upper and the lower abs
- Obliques, which can add definition to your midsection
- Serratus anterior, which is located right on top of the ribs and while it’s not necessarily a part of your abs muscles, it can add definition to your midsection
Best 10-minute abdominal workout
With an overwhelming number of core exercises out there, it can be hard to know what to do to target all abdominal muscles in your routine (and many people fail to do so).
These four exercises are incredibly effective at targeting your core muscles:
- Reverse Crunch
- High to Low Wood Choppers
- Weighted Crunches
- Serratus Jabs
Workout by NASM and FMS certified Kinesiologist Jeremy Ethier.
The reverse crunch favours the lower abs over the upper abs in terms of muscle activation.
Build up to 2-3 sets of 15-20 reps each.
Add a weight or perform this exercise with a decline once you master the bodyweight version.
High to Low Wood Choppers
This rotational movement is excellent for targeting the obliques. They enable you to apply a weighted resistance that’s directly in line with the diagonal way the oblique fibres run.
Build up to 2-3 sets for 10-15 reps and add weight as you get comfortable with this exercise.
If high to low wood choppers are too hard, you can substitute them for bicycle crunches for 20-30 reps.
This exercise emphasises the upper abs over the lower abs. You can either perform Stability Ball Weighted Crunches or the Weighted Cable Crunch.
Aim for 2-3 sets of 10-15 reps and add weight as you develop your core.
Serratus jabs are one of the best exercises to target the Serratus Anterior.
Work for 2-3 sets for 10-15 reps each side and overload over time by increasing the resistance.
Watch a demo of the best 10-minute abdominal workout
If building your six-pack and developing your core is your goal, you’ll want to start with your diet, eating so you can shred fat while providing your muscles with enough fuel to recover.
- Abs exercises: Szabolcs Toth / Unsplash