10 Minute Home Bodyweight Abs Crusher Workout

We will provide you with 9 free body exercises, which will consist of using only 10 minutes of your time, to help you reach a defined package of 6. These movements force your abs to become strong and defined, and you don’t need a gym or any equipment.

It is important to warm the abdominals before starting, so keep them tight during each movement so that the muscles are close to their capacity. In the end, you should be able to feel the muscles that work, and that is what it takes to make them look and work better.

So all you have to do is perform the nine movements in the order shown for 20 seconds each and rest for 10 seconds between movements. Finally rest for 10 seconds, then repeat the circuit. Do it at the end of a session a couple of times a week or after a good stretching exercise, then change the movements you do. It is also recommended to stretch later

1 Hollow plank

Time: 20 seconds Rest: 10 seconds

Why: it works all the abdominal muscles, including the muscles of deep stability, as well as strengthening the lower back.

Such as:

Lie on your back with your arms and legs fully extended.
Contract your abs and raise hands and feet off the ground.
Hold this tension in the soul for 20 seconds without letting your hands or feet touch the floor.
Related article: 5 minutes of flexibility and stretching at home

  1. The feet of the boards from side to side jump and adapt.

Time: 20 seconds Rest: 10 seconds

Why: he works the upper and lower abdominals and the obliques (lateral abdominals).

Such as:

Start at the top of the pressure position, then jump your feet forward so your knees are pointing towards your hands.
From there, kick the legs back and to one side, then return the knees to the center and then to the other side.
Concentrate on keeping each jump smooth by maintaining the tension in the working muscles.

3. Bicycle crunch

Time: 20 seconds Rest: 10 seconds

Why: it works mainly for the obliques, but also the upper and lower abs are strongly recruited to keep the upper back and feet off the ground.

How:

Lie on your back, then bend your upper body by lifting your feet off the floor.
Contract and rotate the torso so that the elbow pushes forward while transporting the opposite knee, so that they come together in your body.
Reverse the movement to the initial position, then repeat with the opposite elbow and knee, making sure to keep your feet off the ground for the full 20 seconds.

4. Rolling plank

Time: 20 seconds Rest: 10 seconds

Why: a difficult variant of the classic table that puts more emphasis on your obliques.

Such as:

Start at the table, resting on your forearms with your elbows under your shoulders.
Rotate to one side so the hip touches the floor, then turn the other side so the hip touches the floor.
Repeat, keeping the movement slow and controlled.
Related article: Rock Solid Abs & Core with these 11 table variant

5. Heel touch

Time: 20 seconds Rest: 10 seconds

Because: much more difficult than it seems, this movement works on the upper and oblique abdominals.

Such as:

Lie down with your upper back away from the floor, your knees bent and your feet flat on the floor.
Crunch and stretch forward with a straight arm to touch the ankle, then go back to the beginning and repeat on the other side.
Keep the upper back from the ground all the time

  1. Side plank crunch

Time: 20 seconds Rest: 10 seconds

Why: another movement that makes your obliques work, while the crunch recruits the small stabilizing muscles to keep you in balance.

How:

Begin in a side plank position supported by a forearm, with your elbow under your shoulder.
Keep the upper arm straight near the head with the leg raised.
Squeeze the abs to join the elbow and knee, then straighten both.
Swap the sides for the second set.

  1. Push the hip along with the legs.

Time: 20 seconds Rest: 10 seconds

Why: one of the most difficult and best ways to work your lower abs, which is essential if you want to convert a package of four to a package of six.

How:

Lie on your back with your legs together and raised from the floor and arms straight and on the floor.
Contract the abs to lift and lift the buttocks and the lumbar area of ​​the floor.
Hold this position up, then back up and repeat.
Related article: 6-piece abs with six exercises without squeaking.

  1. Kick kick

Time: 20 seconds Rest: 10 seconds

Why: a stimulating but rewarding movement that acts on the chest, shoulders and abs.

How:

Make a curve, so that when you return to the starting position, raise one hand to lift the chest and kick the leg.
Return to the starting position, do another push-up, then repeat, but move on to the other side.
Keep each repetition regular and controlled and make sure your abs are completely compromised to prevent falls.

  1. Table with leg elevation.

Time: 20 seconds Rest: 10 seconds

Why: raising the legs alternately will force the entire core to remain activated during the 20 seconds of work.

How:

Start in the plank position, resting on your forearms with your elbows under your shoulders.
Prepare your center, then raise one foot as high as you can while keeping your leg straight.
Lower it again, then lift the other leg.
Keep each repetition regular and controlled, and keep your foot briefly in the highest position to work your abs hard.