Flat Stomach Workouts: 10 Minute Ab Blast
by Katrina EdenWhen it comes to sculpting those abs, there’s one thing I know for sure. Until you learn to activate your abdominal muscles during ALL exercise and daily movement, you’ll never reach your full potential.
The following 10-minute Ab Blast will not only get that belly burning immediately, it will form the basis of teaching your body to ‘switch on’ your abs with other movement. This means that whether you are lifting weights, lifting children, or running for frantically to catch those last-minute Christmas sales, you’ll always be working your abs. Talk about the fastest way to a flat stomach!
Sounds good, doesn’t it?
Here’s the plan:
1. Wood Chop (10-15 reps)
2. Supine Lateral Ball Roll (5-10 reps each side)
3. Hip extension – back on ball (8-12 reps)
4. Prone Jacknife (8-12 reps)
Instructions:
The first time you do this it will probably take you around 15-20 minutes - that’s because you’ll need to learn the technique. Once you’re confident with your form, perform each exercise back-to-back. Rest for 30 seconds, then begin again. Do 3-4 ‘circuits’ in total.
You need to do this workout three times per week. You can do it as a workout in itself (if you’re pushed for time but don’t want to skip a session altogether), or you can combine it with some cardio or weight training. Just keep in mind that – being as this is about using your abs PLUS other body-parts at the same time – you may feel you’ve already had a total body workout after just these four exercises!
If you’re new to this style of ab training and want to combine it with another workout, you need to BEGIN your workout with this series of exercises. This will ensure you can focus and perform the exercises with good technique. It will also turn on those abs so they work harder for the rest of your session.
Get a head start on the New Year…December is the best time to kick-start your training with something new!
P.S. Want more workouts and a complete workout program to get flat abs? Buy the ebook and get access to a complete Flat Abs program with 6 more private workouts on this blog >>>
Animated illustrations by Jonathan Woodward.
Tags: ab workout, stomach exercises
22 Responses to “Flat Stomach Workouts: 10 Minute Ab Blast”
Most people have 6 pack abs already but have a layer of fat over them. The best exercise for most people is whatever they can tolerate that burns the most calories as any exercise burns calories evenly throughout the body. “Targeted weight loss” exercises are a scam to sell specialized exercise equipment when what we should all be doing is incorporating exercise into our lives e.g. live where we can walk to get groceries, bike to work, use the stairs.
This country needs to change the zoning laws to help free us from our cars and keep us fit.
By Dale Kaup on Dec 3, 2007
Hi Dale,
Interesting comment. Of course all exercise should target the core, particularly the inner unit. As it is designed to support and enhance all movement. This is not to say that either the inner/outer unit cannot be targeted. I don’t mean for ’spot reduction’, merely for improved functionality - which will, in turn, assist in creating a flat stomach.
Kat
By Katrina Eden on Dec 4, 2007
those are some movements I have never considered for my abs. glad I stumbled upon this post.
By Fat Man on Dec 10, 2007
Just StumbledUpon this site, good advice all around! The images are very helpful in understanding the motions involved in all of these workouts.
http://www.pualifestyle.com/forum
By Ian on Dec 11, 2007
Thanks for the animations!!!
By Bill on Dec 12, 2007
Hi Katrina, i too found this page with StumbleUpon, seems like a pretty useful tool.
More to the point, I like others am enjoying the animations but more importantly the message that underpins them.
I think that too many people aim for the “perfect” abs while neglecting the core as a whole, I have an article on my blog that explains the importance of the core and which muscles comprise it
http://homecalisthenics.blogspot.com/2007/12/what-is-core.html
By Daniel on Dec 12, 2007
Great idea, lets do four excersises for a single muscle group instead of doing some sort of real workout routine that would actually provide significant benefit.
The obsession with abs in this country is insane. Lower your bodyfat percentage and wow you have abs. Untill then do some pushups pullups and hindu squats for god sake.
By Brian on Dec 14, 2007
@Brian - all 4 exercises work far more than just a single muscle group, which is why Katrina has suggested them.
At least 3 of the exercises suggested work all the major muscle groups in your body in the same way (possibly even more so) than push-ups and pull-ups.
Have a go and see
By Editor on Dec 14, 2007
Good set of exercises, I will try them on my next training session.
I still believe that a good diet is essential to show off your abs.
Regards.
By jsanderz on Dec 20, 2007
Great article - but exercise alone will not do much for getting a six pack of abs. Diet and lifestyle have the largest impact. Combine the above workout with a reasonable diet and you’re on the way!
By William Bryson on Dec 22, 2007
Nice!! very informative!
By shawn on Dec 25, 2007
I just stumbled on these as well. Great illustrations!
Jim
RunFatBoy
By Jim Jones on Dec 27, 2007
what about when someone holds your legs and the other person has to go from a lay position to standing, very good exersise
By Pat on Dec 28, 2007
The animations are very helpful, thank you!
By workout mommy on Jan 13, 2008
I am recovering from surgury and hises exercises are exactly what I need. I had a total hip replacement and my surgeon told me that I needed to excercise daily in order to keep from getting ostierperosis somewhere else in my body. A good site.
By terryidalou3 on Jan 13, 2008
I just need to work on my stomach
By Eveon waters on Apr 3, 2008
i do some of these alredy and they work =)
By kitty on Apr 16, 2008
wouldn’t specific instructions be helpful as well,
pictures can only tell you so much — but not lay the actual exercise out for you step by step. . .
just a thought…
if i’m missing something here. . .
well i guess i am, but . . .
By t on Apr 22, 2008
I just was checkin out some ways to lose weight and these came up so i am planning on trying these out…
By Kady on May 6, 2008
Great exercises– so much we can do for our abs and so practical and easy too, it’s no wonder we don’t do more of them.
By spindiva on Jun 15, 2008
What’s the fastest way to a flat stomach always had a flat stomach until that NASTY change of life HELP.
By Deborah Vezza on Jul 21, 2008