10-Minute Abs Workout for Days When You’re Short on Time

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This quick yet effective ab/core workout is fantastic for days when you’re trying to get some exercise in but you’re a bit short on time. The channel is called SeniorShape but I’ve found most of their workout are suitable for people in the category of 50 – 70 that aren’t avid gym-goers.

The only thing you need for this workout is a comfortable workout mat. The workout itself includes a variety of exercises that include modifications of:

• Crunches: work the middle part of your core
• Bicycle kicks: work the middle part of your core and your obliques (the ab muscles on the side)
• Planks: work the middle part of your core with parts of your upper body such as your shoulder and the muscles in your back.
• Back extensions: mainly work the lower muscles of your back

Overall, I think this is quite a dynamic ab workout and hopefully not something that will make you feel bored (which happens with ab workouts). You can watch the video below or scroll further and have a look at the screenshots with explanatory text.

Warm Up

She starts off the workout by sitting in a straight position.

Then, she rounds her back while leaning back. She repeats this for about 1 minute. Make sure to focus on your abdominal muscles here and don’t “hang” into your body. The goal here is to stimulate your core and get it ready for the exercise that’s coming.

Exercise 1

She starts off with her legs in a tabletop position.

Then, she extends one leg upwards while stretching the other leg out. If you don’t have the flexibility to extend your leg straight like she’s doing here, I recommend keeping it slightly more bent.

Exercise 2

She extends her leg upwards while supporting her upper body with her arms. Try to get into a V-shape as much as possible.

Then, you alternate hands and reach them to the height of your knees.

For an even more challenging version, you can also try and lift both hands off the ground together, and try to hold that position for as long as possible.

Exercise 3

She continues with, what she likes to call, mini-crunches. In this exercise, you’re not trying to get all the way up to your knees. Instead, you only lift your head and shoulder from the mat (don’t pull on your neck).

Exercise 4

She then continues with double crunches. It’s the same as the mini-crunch, but you also lift your hips from the mat at the same time.

Exercise 5

These are standard bicycle kicks. You extend one leg forward while placing the other foot on the ground.

Then, you bring your right or left arm to the opposite knee. After you’re done with this, you do the opposite side.

Exercise 6

She continues with a static exercise. As you can see in the image, she pushes against her knees while she’s trying to drive her knee up to her chest.

Exercise 7

These back extensions are a great exercise. Lay with your body flat on the floor, spread your legs a little wider, and lean with your head on your arms. Then, drive your upper body up and repeat this movement.

Exercise 8

Modified planks are great because regular planks can be really hard. The modification comes from the fact that you place your knees on the floor instead of balancing your whole body on your elbows and feet.

Cooldown

Finally, she ends with cat-cow which is a classic yoga pose and serves as the cooldown exercise of this routine. You try to make your body as hollow as possible while standing on all fours first.

Then, you try to round your back as much as possible. Do this a couple of times until you feel the tension disappear from your back.