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Quick and Efficient 10-Minute Abs Workout without Equipment

by Gym Slacker
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Get Those Deep Core Muscles Activated with the 10-Minute Home Workout!

If you’re looking for a quick and effective way to target your core muscles without any equipment, then this 10-minute deep ab workout is perfect for you. Not only will it help you strengthen your abs, but it will also engage those deep core muscles that are often neglected in traditional ab exercises. So, let’s dive in and get those muscles fired up!

Why Focus on the Deep Core Muscles?

Before we jump into the workout, let’s understand the importance of activating the deep core muscles. These muscles, including the transverse abdominis, multifidus, diaphragm, and pelvic floor, are responsible for stabilizing the spine and pelvis during movement. When these muscles are weak or inactive, it can lead to poor posture, lower back pain, and decreased overall strength.

That’s why this 10-minute home workout is designed to target these deep core muscles and help you build a strong and stable core. So, let’s get started!

The 10-Minute Deep Ab Workout:

1. Deep Belly Breathing: Begin by lying on your back with your knees bent and feet flat on the floor. Take a deep breath in, filling your belly with air, and then exhale, drawing your belly button towards your spine. Repeat this deep belly breathing for 1 minute, focusing on engaging your deep core muscles.

2. Dead Bug: Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the ground while exhaling. Return to the starting position and repeat on the other side. Alternate sides for 1 minute, keeping your core engaged throughout the movement.

3. Plank Hold: Get into a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core and hold this position for 30 seconds to 1 minute. Remember to keep your hips lifted and avoid sagging in the lower back.

4. Bird Dog: Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Extend one arm forward and the opposite leg back while keeping your core tight. Return to the starting position and repeat on the other side. Alternate sides for 1 minute, focusing on maintaining a stable core throughout the movement.

5. Side Plank: Lie on your side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from head to toe. Hold this side plank position for 30 seconds to 1 minute, engaging your core and avoiding any rotation or collapse.

6. Russian Twist: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly while keeping your back straight and core engaged. Rotate your torso to the right, then to the left, while maintaining a tight core. Repeat this twisting motion for 1 minute, focusing on the engagement of your deep core muscles.

7. Bicycle Crunches: Lie on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and upper back off the ground while bringing your right elbow towards your left knee. Alternate sides in a bicycle pedaling motion for 1 minute, engaging your core throughout the movement.

8. Reverse Plank: Sit on the floor with your legs extended and your hands resting on the ground behind you, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from head to heels. Hold this reverse plank position for 30 seconds to 1 minute, focusing on the activation of your deep core muscles.

9. Mountain Climbers: Get into a high plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch to the other knee. Continue this alternating knee drive for 1 minute, maintaining a strong and stable core throughout the movement.

10. Flutter Kicks: Lie on your back with your legs extended and your hands by your sides. Lift your legs off the ground a few inches and begin alternating small kicks up and down. Continue this flutter kicking motion for 1 minute, making sure to keep your core engaged and your lower back pressed into the ground.

Remember to take breaks and hydrate as needed throughout the workout. If you find any of the exercises too challenging, feel free to modify them to suit your fitness level. Consistency is key, so aim to complete this 10-minute deep ab workout at least 3 times a week for optimal results.

By incorporating this workout into your routine and focusing on activating your deep core muscles, you’ll be on your way to a stronger, more stable core. So, let’s get those deep muscles firing and start seeing the results!

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30 comments

TRAIN WITH GAINSBYBRAINS June 20, 2023 - 5:06 pm

key things for this video: take a deep breathe in, then tighten all muscles on your exhale. keep this tension on your core during the entire workout!❤️❤️

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Jenna Davis June 20, 2023 - 5:06 pm

A lot of moves that are easy to injure yourself if doing improperly without proper explanation

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Dannie Debe June 20, 2023 - 5:06 pm

Will this help with my lower belly puff? I've done everything from changing my diet to different ab workouts, I workout 6 days a week. I must be doing something wtong 🤷🏼‍♀️

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d June 20, 2023 - 5:06 pm

i tried making this a little harder by lifting both arms and feet for the second dead bug variation and swapping the final set of dead bugs at the end with leg raises and omg i've never felt such a good ab burn

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William Fletcher June 20, 2023 - 5:06 pm

Oh my god this one is WILD

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E Lee June 20, 2023 - 5:06 pm

Thanks for the workout

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Chelsea Louise June 20, 2023 - 5:06 pm

Roughly how many calories does this 10-minute workout burn?

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Ash Silvers June 20, 2023 - 5:06 pm

Will you do more of these videos in the future please?

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Ethel June 20, 2023 - 5:06 pm

You make me loooove working out ❤❤❤

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Amber Rose Miles June 20, 2023 - 5:06 pm

My abs are on fiya

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mayssa bărbărie June 20, 2023 - 5:06 pm

How many calories are we burning while doing this workout?

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Belinda Hurry June 20, 2023 - 5:06 pm

Love the dead bug!

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Dani Vincenzo June 20, 2023 - 5:06 pm

Con estas rutinas es donde noté un gran cambio en mis abdominales. Gracias!

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Cookie I. June 20, 2023 - 5:06 pm

I did not like this video. Only because, 1. I don‘t want to watch you do exercises AND NOT TELL the public how to do the exercise. You should be explaning where to feel the “ burn“ if it‘s done right. 2. That music is not good workout music. Stars for me is -5.

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chariots8x June 20, 2023 - 5:06 pm

Timestamps
1. Dead Bug 0:16
2. Bug Variation 1:16
3. Hollow Raise 2:17
4. Plank Hold 3:23
5. Bird Dog 4:19
6. Plank Crunch 5:19
7. Double Toe Taps 6:25
8. Single Toe Taps 7:16
9. Bug Variation 8:16
10. Ab Hold 9:19

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Alejandra Rivera June 20, 2023 - 5:06 pm

A good pointer I was told by a trainer once while doing dead bugs is to imagine holding/pressing a big ball in place with the stationary side- really starts to feel the burn

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Aelaf Dev June 20, 2023 - 5:06 pm

Amazing deep core workout!!!

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fiddausi husseini June 20, 2023 - 5:06 pm

all this did was hurt my neck smh

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simone orefice June 20, 2023 - 5:06 pm

Did it!

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Lillian Scofield June 20, 2023 - 5:06 pm

loved these exercises. could really feel the burn throughout the entire workout!

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Alicia Jones June 20, 2023 - 5:06 pm

Really felt in my deep core. Had 2 surgeries and this is one of the best workouts I have done so far to get my stomach muscles strengthen will incorporate this everyday. ❤

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Laura Camargo June 20, 2023 - 5:06 pm

SO AMAZING!!! THANKS SO MUCH

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Meirav Wolfson June 20, 2023 - 5:06 pm

Hi it was a great practice. Can you please send the afarmations you used in the class? Thanks a lot

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Fia June 20, 2023 - 5:06 pm

This felt like a nice stretch

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sydney bee June 20, 2023 - 5:06 pm

The first core exercise I’ve found out YouTube where I actually felt a burn. This is awesome!!! Thank you!!!! ❤️‍🔥

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Brandi Weems June 20, 2023 - 5:06 pm

Great care workout! That an hold at the end was killer!!! 😮‍💨

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monja schuster June 20, 2023 - 5:06 pm

I dont feel my abs by this workout

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Eden McGuire June 20, 2023 - 5:06 pm

2:59 anybody else hear the “everything’s listening” in the background? Totally took me out of it 😂 otherwise the workout was amazing

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Trombofsky Céline June 20, 2023 - 5:06 pm

So hard but so efficient ! Thank you Sophie ❤

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karina urrutia carmona June 20, 2023 - 5:06 pm

Reanudando mis clases mucha gracias 🎉🎉🎉🎉

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