Sunday, May 10, 2009

10 Minute Ab Workouts

This isn't a joke, and yes, you can easily do a great ab workout in less than 10 minutes. Heck, the other morning after training one of my favourite clients, I stopped by a convenience store in downtown Toronto to inspect the latest fitness magazine headlines. The cover of one of the slickest, most popular female fitness publications immediately jumped out at me with the headline, "One Minute Abs".

Now before you laugh, I just want to let you know that I could put you through 60 seconds of stretching and strengthening that would leave your abs sore for days. So even though it sounds preposterous, and clearly the headline was there for shock value, I promise you that working your abs in minutes (or less!) is no laughing matter.

Today's 10 Minute Ab Workout

If you want to get a slim stomach and six pack abs in just minutes or even seconds, then you need to stop wasting your time on useless crunches and dangerous sit-ups. Instead, you need to focus on 21st Century ab workout exercises to get more results in less time.

Here's an effective four-exercise Pre-Fatigue Abdominal Circuit where you are going to fatigue the abdominals with classic endurance exercises and then follow it up with a dynamic moving exercise.

In the first exercise, start with a simple abdominal plank, holding that position for 45 seconds while bracing your abs, breathing normally, and maintaining your body in a straight line. That will pre-fatigue your abdominals for the second exercise.

Next, you will perform stability ball jackknives for 15 repetitions. At this point in the workout, your abs will be slightly fatigued from the previous exercise, so pay special attention to your form. This is the perfect combination of abdominal exercises to help you strengthen your abs and build the six pack muscles.

Sculpt Your Abs with Science

Research shows that abdominal exercises like the plank and side plank are essential for helping you build abdominal endurance and reduce your risk of low back pain. And my experience shows we can use these simple exercises combined with fun stability ball exercises to work your abs harder than ever.

The third abdominal exercise in the circuit will fatigue both the obliques and abdominals and is called the side plank. While holding for 30 seconds per side, be sure to maintain your body in a straight line, keeping your hips up, and your chest rotated outwards.

Brace your abs to work them harder than ever. This simple exercise is far more effective than crunches, and works your abdominal oblique muscles extra hard. Plus, the side plank pre-fatigues your abdominal oblique muscles for the final exercise.

The last abs workout exercise in the circuit is the cross body stability ball mountain climber. To get into position, place your hands on the floor, your feet on the ball, and bring your knee across your body to your opposite elbow. This is a powerful exercise for your six pack abs and obliques.

Once completing the Pre-Fatigue Abdominal Circuit, go through and complete it 2 more times for a total of 3 circuits. You'll be shocked at how hard you can work your abs without situps, crunches, or any of the ab gadgets that are really just a waste of money.

Don't Forget to Get Rid of the Belly Fat

Of course, you also have to do interval training to burn belly fat and find the right diet to help you lose belly fat. I highly recommend you stick to whole, natural foods to lose stomach fat and use short, burst interval training to burn fat in less than 20 minutes, only three times per week.

After finishing the abs exercises circuit, do 5 minutes of fat burning Bodyweight squats, completing as many reps as you can do within that time frame. So, for example, you may choose to do sets of 10, 20, go to failure, or 30 seconds on, 30 seconds off.

It doesn't really matter, as long as you are focused on form and going at a steady pace. In terms of hand placement, you can put them down at your sides, behind your head, outstretched in front of you, or even below your neck. Record how many reps you are able to do within the 5 minute window and try to improve upon that number each week.

Save Money and Time and Sculpt Your Abs at Home in Minutes

All you need is your bodyweight and a $9.95 exercise ball to work your abs as hard as any pilates or yoga session, or as hard as any $39.95 infomercial machine – all in the comfort of your own home.

I hope you enjoyed the abs exercises circuit workout and bodyweight interval training program. Both of these workouts will guarantee that you'll get a slim tummy, flattened abs, and even a razor sharp set of six pack abdominals.

Train short and sweet,

Craig Ballantyne, CSCS, MS

Click here for more Turbulence Training Ab Workouts


David at said...

The key to a lot of exercises is not how LONG you do them, but with how much INTENSITY you perform them. The ab routine you outline here looks great to me (you always have to watch that diet though!)

- Dave

OweEng2 said...

Great article, I personally do a similar exercise workout program like yours and I highly recommend this routine. I will try to mix up some ideas from your workout routine and see if it can further improve my daily ab workout. Thanks for the great post.

Mitchell said...


Thanks for cluing us in on this 10-minute ab guideline. You are absolutely correct in that to get you six-pack abs, one you need a good ab workout routine and the right kind of diet as a foundation.


mahesh kote said...

Great post! This is just the kind of information that i had been looking for. Thanks a ton once again, Regards, Abdominal exercises

Louis said...

Really great and thought-out workout, thanks!

Pioi MÄ© said...

While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

===> Fast fat loss workouts... <=====

Save time, burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia