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- A guide to pilates
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- 10-minute workouts
- 10-minute abs workout
- 10-minute upper arms workout
- 10-minute firm butt workout
- 10-minute home cardio workout
- 10-minute home toning workout
- 10-minute legs, bums and tums home workout
- 5-minute wake-up workout
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- 12-week fitness plan
- Balance exercises
- Flexibility exercises
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- Gym-free workouts
- Easy exercises
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- Strength exercises
- Get fit with Strength and Flex
- Strength and Flex exercise plan
- Strength and Flex exercise plan: week by week
- Strength and Flex exercise plan: how-to videos
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10-minute abs workout
Tone your tummy muscles and get a flat stomach with this 10-minute abs workout.
These abdominal exercises strengthen your core muscles, which are the muscles around your trunk.
Before you begin, warm up with this 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.
Stomach crunch
Target: abdominal muscles
Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears.
Slowly curl up towards your knees until your shoulders are about 3 inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.
Tips:
- Don't tuck your neck into your chest as you rise.
- Don't yank your head off the floor.
Oblique crunch
Target: oblique muscles
Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears.
Slowly curl up towards your hips until your shoulders are about 3 inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.
Tips:
- Don't tuck your neck into your chest as you rise.
- Don't yank your head off the floor.
Plank
Target: lower back and core muscles
Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
Tips:
- Don't allow your lower back to sink during the exercise.
- You should be looking at the floor.
- For an easier version, perform the plank with your knees on the floor.
Side plank
Target: lower back and core muscles
Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat the exercise on the other side.
Tips:
- Keep your hips forward during the exercise.
- Don't let your lower back sink.
- For an easier version, perform the side plank with your knees on the floor.
Stomach crunch with legs raised
Target: lower abdominals
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest.
Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.
Tips:
- Don't tuck your neck into your chest as you rise.
- Don't use your hands to pull your neck up.
Try these other 10-minute workouts:
