Get Abs in 2 WEEKS | Abs Workout Challenge

Hey everyone! Get Ready for an Intense 10-Minute Ab Workout

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Introduction

Are you ready to challenge your abs and take your fitness to the next level? In this 10-minute ab workout, we're going to target your core muscles and give you a workout that will leave your abs both loving and hating you at the same time. This workout is a part of my 2-week shredding program designed to help you achieve those defined abs you've always wanted. So let's get started and make every second count!

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Table of Contents

1. Overview of the Workout

2. Exercise 1: Leg Raise Clap

3. Exercise 2: Reverse Crunch

4. Exercise 3: Spider-Man Plank

5. Exercise 4: Cross Body Climber

6. Exercise 5: Russian Twist

7. Exercise 6: In & Out

8. Exercise 7: Plank with Hip Dips

9. Exercise 8: Plank Jacks

10. Exercise 9: The Hundreds

11. Exercise 10: Crunches

12. Exercise 11: Up and Down Plank

13. Exercise 12: Heel Touches

14. Exercise 13: Bicycle Crunch

15. Exercise 14: Reverse Crunch with Leg Extension

16. Exercise 15: Straight Leg Crunch

17. Exercise 16: Up-and-Down Plank

18. Conclusion

19. FAQs

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1. Overview of the Workout

This intense 10-minute ab workout is designed to target all areas of your core and give you a challenging workout in a short amount of time. The exercises are performed in supersets, meaning you'll do two exercises back to back with a 10-second break in between. Get ready to feel the burn and see results!

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2. Exercise 1: Leg Raise Clap

Duration: 30 seconds

• Lie flat on your back with your legs extended and hands by your side.

• Slowly lower your legs towards the ground, keeping your back flat.

• Lift your legs back up, crunch up, and clap your hands together above your chest.

• Focus on engaging your abs throughout the movement.

• Repeat for the duration of the exercise.

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3. Exercise 2: Reverse Crunch

Duration: 30 seconds

• Lie flat on your back with your legs bent and feet lifted off the ground.

• Place your hands on the floor beside you or under your glutes for support.

• Use your core muscles to lift your hips off the ground, bringing your knees towards your chest.

• Slowly lower your hips back down, but keep your feet off the ground.

• Repeat for the duration of the exercise.

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4. Exercise 3: Spider-Man Plank

Duration: 30 seconds

• Start in a high plank position with your wrists directly under your shoulders.

• Bring one knee towards the side, aiming to touch your elbow.

• Return to the starting position and repeat with the other knee.

• Keep your core engaged throughout the exercise.

• Continue alternating sides for the duration of the exercise.

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5. Exercise 4: Cross Body Climber

Duration: 30 seconds

• Begin in a high plank position with your wrists directly under your shoulders.

• Bring your right knee towards your left elbow, crossing your body.

• Return to the starting position and repeat with the left knee towards the right elbow.

• Keep your core tight and focus on the movement of your abs.

• Continue alternating sides for the duration of the exercise.

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6. Exercise 5: Russian Twist

Duration: 30 seconds

• Sit on the floor with your knees bent and feet lifted off the ground.

• Lean back slightly and engage your core.

• Twist your torso to the right side, touching the floor beside you with your hands.

• Twist back to the center and repeat on the left side.

• Keep the movement controlled and engage your abs throughout.

• Continue alternating sides for the duration of the exercise.

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7. Exercise 6: In & Out

Duration: 30 seconds

• Sit on the floor with your legs extended in front of you.

• Lean back slightly, engage your core, and lift your feet off the ground.

• Simultaneously bring your knees towards your chest as you lean back.

• Extend your legs out in front of you as you sit up.

• Repeat the in and out motion, focusing on your abs.

• Continue for the duration of the exercise.

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8. Exercise 7: Plank with Hip Dips

Duration: 30 seconds

• Start in a high plank position with your wrists directly under your shoulders.

• Lower your hips to one side, almost touching the ground.

• Return to the starting position and repeat on the other side.

• Keep your core engaged and focus on the movement of your obliques.

• Continue alternating sides for the duration of the exercise.

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9. Exercise 8: Plank Jacks

Duration: 30 seconds

• Begin in a high plank position with your wrists directly under your shoulders.

• Jump your feet out wide, then jump them back together.

• Keep your core tight and maintain a steady pace.

• Focus on engaging your abs and maintaining stability.

• Continue for the duration of the exercise.

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10. Exercise 9: The Hundreds

Duration: 30 seconds

• Lie flat on your back with your legs extended and feet lifted off the ground.

• Lift your head, neck, and shoulders off the ground, engaging your abs.

• Pump your arms up and down in a controlled manner.

• Breathe steadily and focus on your core strength.

• Continue the arm pumping motion for the duration of the exercise.

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11. Exercise 10: Crunches

Duration: 30 seconds

• Lie flat on your back with your knees bent and feet flat on the ground.

• Place your hands behind your head or lightly on your temples.

• Crunch your upper body towards your knees, engaging your abs.

• Lower back down to the starting position and repeat.

• Focus on squeezing your abs throughout the movement.

• Continue for the duration of the exercise.

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12. Exercise 11: Up and Down Plank

Duration: 30 seconds

• Begin in a high plank position with your wrists directly under your shoulders.

• Lower down onto your forearms, one arm at a time.

• Push back up onto your hands, one hand at a time.

• Keep your core tight and maintain a steady pace.

• Focus on engaging your abs and maintaining stability.

• Continue for the duration of the exercise.

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13. Exercise 12: Heel Touches

Duration: 30 seconds

• Lie flat on your back with your knees bent and feet flat on the ground.

• Lift your upper body slightly off the ground, engaging your abs.

• Reach your right hand towards your right heel, then switch to the left.

• Focus on twisting your torso and engaging your obliques.

• Continue alternating sides for the duration of the exercise.

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14. Exercise 13: Bicycle Crunch

Duration: 30 seconds

• Lie flat on your back with your knees bent and hands behind your head.

• Lift your head, neck, and shoulders off the ground, engaging your abs.

• Bring your right elbow towards your left knee while extending your right leg.

• Switch sides, bringing your left elbow towards your right knee while extending your left leg.

• Continue alternating sides in a cycling motion.

• Focus on twisting your torso and engaging your abs throughout.

• Continue for the duration of the exercise.

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15. Exercise 14: Reverse Crunch with Leg Extension

Duration: 30 seconds

• Lie flat on your back with your legs extended and feet together.

• Place your hands on the floor beside you for support.

• Use your abs to lift your hips off the ground while bringing your knees towards your chest.

• Extend your legs out in front of you, keeping them together.

• Lower your hips back down, but keep your feet off the ground.

• Repeat the movement for the duration of the exercise.

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16. Exercise 15: Straight Leg Crunch

Duration: 30 seconds

• Lie flat on your back with your legs extended and feet together.

• Place your hands behind your head or lightly on your temples.

• Lift your upper body off the ground, crunching towards your toes.

• Lower back down to the starting position and repeat.

• Focus on squeezing your abs throughout the movement.

• Continue for the duration of the exercise.

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17. Exercise 16: Up-and-Down Plank

Duration: 30 seconds

• Begin in a high plank position with your wrists directly under your shoulders.

• Lower down onto your forearms, one arm at a time.

• Push back up onto your hands, one hand at a time.

• Keep your core tight and maintain a steady pace.

• Focus on engaging your abs and maintaining stability.

• Continue for the duration of the exercise.

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Conclusion

Congratulations on completing this intense 10-minute ab workout! By targeting your core muscles with a variety of exercises, you've given your abs a challenging and effective workout. Remember to listen to your body, take breaks when needed, and always maintain proper form. Consistency is key when it comes to achieving those defined abs you desire, so make sure to incorporate this workout into your fitness routine regularly. Keep up the hard work, and you'll see results in no time!

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FAQs

Q1: How often should I do this ab workout? A1: For best results, aim to do this ab workout 2-3 times per week, with rest days in between to allow your muscles to recover.

Q2: Can I do this workout if I'm a beginner? A2: Yes! This workout is suitable for all fitness levels. Start at your own pace and gradually increase the intensity as you build strength.

Q3: Do I need any equipment for this workout? A3: No, this workout can be done without any equipment. However, if you want to add resistance, you can use a medicine ball or dumbbells for some exercises.

Q4: How long will it take to see results? A4: Results vary from person to person. With consistent effort and a balanced diet, you can start seeing improvements in your abs within a few weeks.

Q5: Can I do this workout at home? A5: Absolutely! This workout is designed to be done at home or in any convenient location. All you need is a mat or a comfortable surface.