10 Minute Ab Blaster
Equipment- Mat
Do each exercise for 30 seconds. There should be little rest. Try and move from one exercise to the next.
Cross Crunch:
Start in standard crunch position with your legs bent and feet on the floor.
Place your arms across your chest.
As you lift your shoulders off the ground simultaneously left your feet off the ground bringing your legs in toward your arms.
Once in a full crunch position, lower feet and shoulders back toward the ground.
As soon as your heels and shoulder blades touch the ground lift back up.
Look between your thighs while crunching.
Bridge Crunch:
Start in standard crunch position with legs bent at a 90% angle from your hips.
Place your hands behind your head and do a standard crunch.
Look up toward the ceiling while doing this.
Pretend you had an apple between your chin and chest and you were holding it there.
Lift your shoulder blades of the ground as high as you can while keeping your lower back flat to the floor.
Return back to starting position and then lift your hips off the ground in a bridge position by pressing your feet into the floor.
Return your gluts back to the ground and then crunch upward again.
Repeat this process for 30 seconds.
Iso Bike:
From standard crunch position with your arms behind your head, lift your feet off the ground extending your right leg outward until it is straight.
At the same time bring your left knee inward.
While doing this also twist your torso so your right elbow reaches toward your left knee.
Reverse this process on the other side crunching back and forth while your legs are in a bicycling position.
Do these movements slow with a two second hold on each crunch/twist. (The closer your legs are to the ground, the more challenging it is.)
Speed Bike:
Same movement but time to speed it up.
Go at a pace that is comfortable for you but try and keep your shoulder blades off the ground the whole time.
Fifer Scissor:
Start in standard crunch position.
Place your hands on the floor next to your hips.
Straighten your right leg out so your foot is a few inches off the floor.
Lift your left leg straight up as high as you can and keep your foot flexed back.
Aim to get your leg perpendicular to the floor.
Every two seconds switch your legs.
Do this for 30 seconds.
Hip Lift Kick:
Lay on your right side and prop yourself up with your right arm.
Make sure your elbow is directly below your shoulder.
With your legs extended at your side, prop your hips up off the ground so your shoulders, hips and ankles are in one straight line.
Keeping your hips off the ground and tuck your left leg in so your knee is directly in front of your hip and then extend your leg outward by straightening at the knee.
Bend your left leg again and return it back to starting position.
Repeat this for 30 seconds then which sides. (Modification would be bending the bottom leg behind you while propping up on your knee and lower thigh.)
Plank “O” Crunch:
Get into a plank position with your hands directly below your shoulders. (Looks like a push-up position but arms are a bit closer.)
Bring your right knee in toward your right elbow keeping your pelvis square with the floor.
Squeeze and crunch your obliques for one second and the lower your right leg back to the starting position.
Repeat with left leg. (Modification would be placing your forearms on the ground rather than being on your hands.)
3-Point Plank Crunch:
Start in a plank position again.
Look at the floor directly in front of your hands.
Tuck your right knee in toward your chest bringing it toward your right elbow.
Keeping if tucked in bring it toward your left elbow.
Then straighten it back out behind you.
That is one repetition.
Keep your shoulders and hips as straight as possible.
After 30 seconds, switch sides. (Modification would be to drop your back leg down so you are on your knee rather than your toes.)
Plank w/ Toe Touch and Lift:
Starting in a standard plank position lift your right foot up and out to the side.
Touch the floor with your toe about two feet from your starting position then return it back to where you started.
Without placing it down, lift your right foot up off the floor keeping your leg straight.
Return back to starting position and repeat with other leg.
Do this for 30 seconds. (Modified would be with forearms on the ground instead of hands.)
Mountain Climber:
Remain in the plank position.
Tuck your right leg in toward your chest and lightly place your toe on the ground.
It should look like you are in a starting block position but with your backside down.
Place your foot back to the starting position and repeat with other leg.
Vary your speed based on your level of ability.
Superman Crunch:
Lay on your stomach with your arms extended in front of you.
Left your arms, chest and thighs off the ground as high as you can.
Lay them back down and then roll over onto your back.
Crunch your knees into your chest as you lift your shoulder blades of the ground.
You will look like you are in a “cannon ball” position.
Lie back down, extend your legs and roll back to your stomach.
Repeat this for 30 seconds.
Tick-Tock Lift:
Lie on your back with your legs extended upward and feet directly above your hips.
Place your hands at your side.
Rock your legs once to the left and once to the right like a pendulum then return to center.
From there lift your hips off the ground pressing your heels toward the ceiling.
Use your hands to help lift your hips up off the ground by pushing your hands into the floor.
Lower your hips back down and repeat this process.
Peak-A-Boo:
Lying on your back lift your legs up at about a 60% angle from the ground.
Place your hands behind your head and lift your shoulder blades off the ground.
Stay in that position so there is constant tension on your abdominals.
Open your legs up so you can see between your thighs and then close them.
Repeat this for 30 seconds while keeping your shoulder blades of the ground.
Scissor Crunch:
Laying on your back place your hands behind your head and extend your legs out so they are a few inches of the ground.
Lift your right leg up so it is close to perpendicular the ground.
Then crunch your upper back up off the ground engaging your abdominals.
Lower your shoulder blades back down and then lower your right leg but try to keep it a few inches off the ground.
Now lift your left leg and repeat this for 30 seconds.
Leg Climbs:
Start in a standard crunch position with your legs bent and feet on the floor.
Lift your right leg up so it’s at about a 60% angle from the floor.
Using your hands if needed, crunch up and climb your right leg to the top of your foot.
Then come back down slowly.
Once your upper back touches the floor reach back to the top of your foot by climbing your right leg.
Repeat this for 30 seconds then switch legs.
Mason Twist:
Start seated on the floor with your legs bent at a 90% angle.
Lace your fingers together in front of you.
Slightly lean back so your abdominals engage.
Lift your feet off the ground and twist to the left placing your knuckles on the floor beside your hips.
Then twist to the right and place your knuckles on the floor.
Repeat this back and forth for 30 seconds. (Modified would be to keep your heals on the ground.)
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