Do you want to get ripped in just 10 minutes a day? If so, you need to try this 10 minute killer sixpack workout!
This workout is designed to tone your abs and help you achieve the sixpack of your dreams. It only takes 10 minutes, and it can be done anywhere – no equipment required! So what are you waiting for? Try this workout today!
Sixpack Workout for lower abs
The lower abs are located at the bottom of your stomach. They’re made up of three layers: the outermost layer is a thin sheet of muscle that wraps around your belly like an accordion, and the innermost layer is an inner core made up of transverse abdominal muscles.
The sixpack workout for lower abs works these muscles in isolation, but it also helps strengthen your entire core.
Lie on your back with knees bent and feet flat on the floor. Cross your hands over your chest. Lift your shoulder blades off the floor until they make a 90-degree angle with your torso. Keeping one hand crossed over the other, rotate from side to side, bringing one elbow toward the knee of the same side until you feel a stretch on the other side of the waistline. Lower back down to start position, then repeat with opposite arm crossing over the first arm for one rep.
Planks are one of the best exercises for strengthening your core because they work on both sides of the body at once. Start by lying face down on the floor with your elbows bent and hands under your shoulders. Slowly lift yourself so that only your toes and forearms touch the floor while keeping your back flat and hips lifted off the ground (try not to arch it). Hold this position for 30 seconds to 1 minute.
This exercise targets your lower abs and upper thighs at once — two areas where women tend to store fat especially easily! Lie on your back with knees bent and feet flat on the floor about hip-width apart (or slightly wider if this makes it more comfortable). Lift one leg off the floor until it’s parallel with the other leg (keeping knees together), then slowly lower it
Lie on your back with your feet flat on the floor and knees bent at a 90-degree angle. Keep your hands at your sides, or place them behind your head if that is more comfortable. Pull in your abs as you lift your shoulders off the ground and rotate to one side so that your elbow touches the opposite knee. Repeat on the other side until you have completed 10 reps on each side, then rest for 30 seconds before moving on to the next exercise in this routine.
Lie down with your back flat against a bench or other raised surface and legs extended straight out in front of you over top of another elevated platform or bench at least 18 inches high (or as high as you can find). Make sure that when lying down, there is no gap between your lower back and the surface beneath you (this will prevent injury). Now bring both feet up towards
This exercise strengthens your core muscles, especially your obliques. You should feel this in your lower back as well as your abs. Your body is always moving in some form or another, and you need to make sure that your core is strong enough to support you when you do.
2 Plank side-to-side feet jump and tuck
Your upper and lower abs work together to strengthen your core. You should be able to feel your obliques working too. Jumping exercises help you maintain muscle strength and flexibility.
Your obliques and upper and lower abs are heavily recruited to keep your back up off the floor during crunching. It would help if you were lying down when doing this exercise. Your elbows come forward while bringing in the opposite leg, so they meet over the top of your body. Then reverse the movement to the start position, and do the same thing again with the other arm and leg. Keep your feet off the ground the whole time.
3 Leg lifts
You know how much I love these exercises. They target your entire abdominal region, including your lower abs, upper abs, and obliques. The key here is to focus on lifting your legs higher than your chest. If you’re having trouble getting into the right position, try using a wall, chair, or even a step stool to get you started.
4 Reverse crunches
If you want to tone your arms and shoulders but don’t want to use weights, you’ll want to include reverse crunches in your workout. These are great for toning your triceps and bicep muscles. Start by lying faceup on the floor and resting your forearms on the ground. Bend your elbows and raise yourself so that your palms face away from you. Slowly roll your torso toward the ceiling, making sure not to let your hips sag. When you reach the end of the range of motion, hold for 3 seconds, then return to the starting position. Do 8 repetitions, then repeat on the other side.
Situps are an excellent way to build up your core muscles. This exercise targets your rectus abdominis, which holds your stomach in shape. It also works your transverse abdominus, which helps stabilize your spine.
6 Side planks
Side planks are a great way to improve balance and stability, essential for preventing falls. With your left hand on the floor, lift your right foot off the floor and place it on your left thigh. Hold for 5 seconds, then slowly lower your foot back to the floor. Repeat on the other side. That’s one rep!
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