For those who want a flat stomach, exercise is what often gets prescribed. But the truth is, exercise is only one part of the equation. Nutrition also plays a significant role, which is why some claim that abs are made in the kitchen. Ads or magazine covers that make big claims about so-called “flat-stomach exercises,” are probably too good to be true.
If you’re looking to lose weight and get more defined abs, it’s important to eat healthily and work out regularly. You may want to try 8fit’s 10-minute ab workout. Our own Coach Amé will guide you through her core engaging video session below, but we’ll also include written directions for you to refer to. So, let’s jump right in!
Our 10-minute ab workout
These core-strengthening exercises are great on their own but are also the perfect add-on to your current workout routine. We don’t like to call them “flat stomach exercises” because it’s misleading. Doing these exercises alone without proper nutrition won’t necessarily deliver a flat stomach. Plus, by calling them “flat stomach exercises,” it would imply that anything other than flat is wrong. And at 8fit, we believe that’s not the case!
A strong core looks different on everyone, and it doesn’t always show up as six-pack abs or a flat stomach. Numerous benefits come along with working your core muscles that extend past just the aesthetics. A strong core may:
- Help with back pain
- Prevent injury
- Improve performance in other sports
- Enhance your balance
Working your core muscles, specifically your abs, can help you no matter your goal, but don’t be discouraged if you don’t see results asap. Just like losing or gaining weight, having strong abs takes time and patience. You’ve got this!
This 10-minute ab workout kicks off with some warmups in the form of crunches to get you ready up for what’s ahead.
Muscles involved: Abs
- Lie on your back with your knees bent, your feet flat on the floor and your hands placed behind your head.
- Press your lower back into the floor and roll your shoulders up and forward.
- Lift your shoulder blades about 4″ off the floor, then contract your abs at the top.
- Slowly lower your torso back down to the floor.
- Try not to interlock your fingers or pull on your neck.
- Your lower back should remain pressed into the floor at all times.
- Try to stare at the ceiling and lift your chin away from your chest.
Now, it’s time to move onto the real deal. Ready to engage those abs of yours?
Muscles involved: Abs, quadriceps
- Sit on the floor with your knees bent at a 45-degree angle and keep your heels hovering several inches off the floor.
- Lean your torso back with a 45-degree bend in your hips and balance on your sit bones.
- Keeping your legs steady, rotate your torso to tap both hands on the floor by left hip.
- Rotate your torso in the opposite direction to tap both of your hands on the floor next to your right hip. Count one repetition when you’ve touched both sides.
- Keep your neck long and in line with your spine, and your shoulders down away from ears.
- Your hips should stay firmly grounded on the floor.
Muscles involved: Abs
- Lie on your back with the soles of your feet placed together, your heels by your butt, and your arms on floor stretched above your head.
- Press your lower back into the floor; roll your shoulders up and lean forward.
- Curl your torso off the floor and touch just past your feet.
- Slowly lower your body back down to the floor. That’s one rep.
- Keep your lower back pressed into the floor at all times and your core engaged.
Plank to push-up
Muscles involved: Abs, shoulders, glutes, triceps
- Start with your body facing down on the floor and your toes curled under.
- Place your elbows directly underneath your shoulders. Face your palms down with your fingertips pointing forward.
- Lift your hips and legs off the floor by pressing your elbows and toes into the ground.
- While you’re in this position, your body should form a straight line from your heels to the top of your head.
- Push up with one hand, then the other, until you’re in high plank position.
- Lower back down onto your elbows one arm at a time until you return to your starting position.
- Keep your neck long and your shoulders back away from ears — don’t sink into your shoulders.
- Make sure your body is in a straight line.
- Breathe slowly and steadily — don’t hold your breath.
Side planks to hip-ups
Muscles involved: Abs, shoulders, outer thighs, glutes
- Lie on your side with your elbow on the floor directly under your shoulder, keeping your hips and feet stacked.
- Raise your hips off the floor so your body forms a straight line from your head through to your feet.
- Lift your hips as high as possible while keeping them stacked.
- Slowly lower hips down to the starting position. Count this as one repetition.
- Repeat as instructed and switch your position to work the other side of the body.
- Make sure your body is in a straight line from your head to your heels.
- Keep your neck long, and your shoulders back down away from ears.
Feel abs-olutely fabulous with 8fit
If you liked this 10-minute ab workout, try 8fit Pro and enjoy a selection of workouts that will have you feeling the burn. For example, you could take on our body-specific core exercise program. Or, you maybe you want to target your arms? Together with over 700 delicious recipes, you’ll be on the right path to health and wellbeing with 8fit Pro.