[10-Minute Workout] 6 Easy Exercises To Firm Abs At Home Without Equipment In 2020
How it works:
Warm-up: The first one-minute exercise will get your blood flowing and your heart rate up.
Gauge the intensity: Gone are the days of hundreds of sit-ups to work your abs. Quality movements that engage the core are much more beneficial. Targeting the core often requires engaging other muscle groups, especially those in your arms and shoulders. As with any other exercise, you need to build up strength before being able to complete the move. Opt for the Easier Option if it’s your first time or if you can’t complete the movements in the allotted time. Don’t worry: You will improve in no time!
Cool down and stretch: A good stretch is a perfect reward for taking care of your body. It’s a great way to physically and mentally complete your workout.
1. Warm-up: 1 minute
For one minute, do jumping jacks to bring your heart rate up.
2. Tapping Push-Up: 1 minute
Works: Arms, shoulders, chest, core
Start on your hands and knees on a mat or carpet. Your hands should be slightly wider than shoulder-width apart. A. Slide knees down, and shift your weight forward onto your arms. Engage your core by keeping your abs drawn in. B. Come up on your toes and lift your knees off the floor. C. Bend elbows and lower your chest all the way to the floor, maintaining a straight spine. Lightly tap your chest on the floor. Press away from the floor, extend your arms and return to starting position. Repeat for one minute.
Easier option: Stay on your knees as you lower your chest to the floor.
3. Single-Leg Triceps Dip: 1 minute
Works: Triceps, core
Sit with knees bent and feet flat on the floor. Place your hands behind you with your fingers pointing to your feet. A. Lift hips up off the floor by pressing into your feet and hands. Now lift your right leg off the floor and point your right foot toward the ceiling. B. Lower yourself by bending your elbows, then straighten arms to push yourself back up. Switch to the left leg and repeat. Do as many repetitions as you can in two minutes.
Easier option: Complete the same move without lifting your leg.
4. Plank with Twists: 2 minutes
Works: Arms, shoulders, core
A. Start in a high plank position (on your hands instead of your elbows) with both legs straightened behind you. B. Draw your abs in tight and bend your right knee across toward your left elbow, allowing your hips to twist. Remember to keep your arms and shoulders strong and stable. After one breath, step your right foot back into the plank position. Repeat with the left leg. Do as many repetitions as you can in two minutes.
Easier option: Complete the same move from a low plank position (on your forearms instead of your hands).
5. Downward Dog Push-Up: 2 minutes
Works: Arms, core
A. Start in an upside-down “V” position. Press your chest back toward your thighs, sharing your body weight between your arms and your legs (this is the traditional downward dog position). B. In this position, bend elbows and bring the top of your head close to the floor while keeping your hips high. Breathe out and push up away from the floor, keeping hips up. (You may be moving only a few inches.) Return to starting position. Repeat for one minute.
Easier option: When bending your elbows, bring your head only halfway down to the floor.
6. Alphabet Abs: 2 minutes
Sit with your knees bent and feet flat on the floor. Lean back and lower yourself onto your elbows with your fingers pointing toward your feet. A. Engage your abs and lift your feet off the floor until your knees are bent at a 90-degree angle. B. With feet and knees together, trace the letters of the alphabet using your feet.
Easier option: Bring your feet down to the floor for relief after every five letters.
7. Cool Down: 1 minute
Lie on your back and interlace your fingers. Stretch your arms over your head while pressing your feet in the opposite direction, as if you are being pulled apart. Hold this for a deep breath, relax arms and repeat for one minute.