JUST 10 MINUTES DAILY TO LOSE BELLY FAT AND BUILD YOUR ABS!

Right off I have to let you know that your abs are primarily built in the kitchen, I subscribe to the saying with all my heart! However, what you eat is about 60% of losing belly fat, and while eating the right things will help you drop fat, the journey can never be complete without abdominal exercise.

Unless you are gifted with abs of steel like Cristiano Ronaldo then you have to work at it, while everybody wants to have a six pack or at least a flatter tummy, there are two major impediments that we face. The first is how do I go about losing this gut and the second more pressing one is how in the world do I find the time to do it! Well today you my friend are in luck, I want you to know that there is a program tailor made for your busy schedule, it’s intense enough to help you burn fat and build you core and it takes the minimum of time as well. This is the 10 minutes core workout; it consists of 6 exercises done quickly and efficiently with no rest between them. I don’t care how busy you are, you can fit this into your schedule, either in the morning or evenings, whatever suits you.

 In the morning its great as it will help wake you up and it works great in the evenings too as a stress relief.

The best thing about this workout routine is that you only need to do it 3 to 5 times a week, at the minimum of 3 workouts a week you will still get good results, this I guarantee! No matter how busy you are, surely you can squeeze out 10 minutes on Tuesday, Thursday and Saturday for your abs? Friends if you desire it, you will achieve it. I do these exercises myself and I know they work, you won’t regret it.

Thanks, and have a wonderful weekend!

This is what is known as a bodyweight abs training circuit, all you need is a timer and exercise mat or soft carpet. Repeat the circuit below twice for optimum results. Don’t worry if you don’t have the strength initially, you just need to be consistent and you will build strength and endurance.

1.       SEATED HIP HINGE:

Seat on the floor with your knees bent and your heels slightly raised, keep your arms straight out and relaxed. Try to lean back at least 30 degrees from your hip hinge and keep your ab muscles tensed (lean back as far as possible while keeping your back straight) try to hold this for at least 30 seconds.

2.       BODY ROCK:

Lie on the floor with your legs raised and arms extended straight out and slightly apart, squeeze your buttocks, inner thighs and abs throughout this exercise, rock back and forth with your legs going up and arm coming down in an alternate fashion i.e your upper and lower body will rock back and forth while your core remains rigid to stabilise you and keep the movement from collapsing, this will burn! Try to perform this for 30 seconds.

3.       V- UP:

Lie on flat on your back, arms stretched straight out.  Squeeze your abs, and simultaneously raise your upper body and your lover body , forming a V shape, hence the name, hold for 2 seconds, lower your arms and legs and repeat the exercise for 10 to 15 reps.

4.       FRONT PLANK:

This helps to build the inner abdominal muscles that help hold your stomach in, these muscles are not visible but are even more important than your visible “six pack” muscles.  Lie face down, resting on your forearms and toes. Raise your body with your forearms and toes still making contact with the ground, suck in and flex you stomach muscle and squeeze your lower back too. Hold this for at least one minute, don’t worry if you don’t have the strength for a one minute plank right now and just keep at it till you build the strength. I advise you time yourself for extra motivation.

5.       SIDE PLANK:

This is similar to the front plank, but this exercise targets the muscles at your side (oblique), that help give your core shape. Lie on your side with your with one leg on top of another. Raise yourself on your elbow and the side of the leg under you, make sure to keep the muscles on your side tight and hold the position for at least one minute. When you are done, turn over and repeat it on your other side.

6.        MOUNTAIN CLIMBER:

The mountain climber is a great core exercise that also has some aerobic benefits, to execute it you will assume a plank position with your palms on the ground, under your shoulders and arms fully extended. Your legs straight out, then start to drive your knees forwards to your chest while keeping your abs rigid and strong, do this as fast as you can for 10 to 15 reps on each side.