Do you have 10 minutes? Try this quick exercise
Gee, is it just a moment to spare between Zoom meetings? Get down on the floor and hit this exercise for 10 minutes.
“You can work out more abdominal muscles than other parts of the body,” says Openfit Live Training Operations Director Jo Gomez, BS, CPT. “Your core has already been used in many of the larger movements, for example, the squat.” Therefore, you can do an exercise like this several times a week.
Do the following exercises from back to back, but take a 30 to 45 second break at the end of each round before repeating. Complete four rounds in total. To ensure the exercise is as effective as possible, stay focused and work on feeling the burning in your abdominal muscles, says Gomez.
- Get down on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Bring your waist back and press into the left butt to extend your left leg behind you while extending your right arm in front of you.
- Hold this position for 20 seconds, then return to the starting position. Repeat with the other arm and leg.
- Lie on your back with your arms at your sides.
- Keeping your shoulders on the floor, engage your stomach and press your lower back onto the floor to raise both legs a few inches off the ground. Separate them slightly to create a “V” shape.
- With both legs straight, bring them together and cross your right leg over the left. Next, extend your legs into a “V” again before bringing them together and hooking your left leg over the right.
- Continue alternating for 20 seconds.
- Keep pressing your lower back to the floor throughout the movement. If your lower back starts to flake off the floor, raise your legs up slightly.
- Begin in a pushing position with your feet together, your body in a straight line from head to heels, arms straight, hands directly under your shoulders.
- Engage your core to get ready, then hop your feet out into a “V.” With your core still engaged, hop your feet together.
- Hold for 20 seconds.
- The hips should remain flat at all times. If you feel they are falling towards the ground, you should narrow the jump distance.
- Lie on your back and raise your legs until they are perpendicular to the floor. Keep it together and extended.
- Gently place your fingertips behind your ears.
- Engage your core, tighten into a crunch, and lift your shoulders and upper back off the floor. Keep your chest open to prevent your shoulders from rolling.
- Pause, then return your upper body to the floor. Repeat for 20 seconds.
- Start on the floor with your hands directly under your shoulders and your knees directly under your hips. Keeping your back flat and your hips level, raise your knees so that they hover a few inches above the floor.
- Engage your core and move forward by moving your opposite hands and feet forward in tandem (for example, move your left hand, right foot, right hand, and left foot).
- Keep stepping with opposite hands and feet in unison for 20 seconds. If you run out of space before the time is up, simply reverse the movement.
Looking for more quick routines? You’ll also find plenty of short workouts that you can do live or on-demand through Openfit. Choose from programs like Xtend Barre and 600 Secs (the latter featuring an all -around-the-clock workout in just 10 minutes), or search by focus (abs, arms, booty) and/or duration.