Fast Abdominal Exercises

In just 10 minutes a day, it is possible to perform different sets of exercises that help us define and tone the abdominals quickly and effectively.

Want to sculpt your abs, but have little time for exercise? This is not a problem. We’re going to explore the best  quick sit- ups that will fit your lifestyle.

Adjusted schedules and the sheer amount of stuff to do can turn into a great weapon for making excuses and not playing sports. Even if you don’t believe it, there is always time to do what you want to do. But of course, you really have to want it.

Today we’re going to take a look at some sit-up exercises for those days when you think you’re running out of time. It will only take you 5-10 minutes.

Certainly you can enjoy those minutes during the day instead of wasting them watching TV or social media.

The board

The plank is a great exercise for defining your abs.  

This involves lying face down, resting the forearms on the ground and lifting the body while the legs are supported by the tiptoes.

At first, it will be difficult to hold the position for more than 20 seconds. But with practice, you will get there! The goal will be to resist for up to a minute.

You should try to keep your shoulders relaxed and not lower your hips or raise them too much despite your fatigue. Remember that the strength will always come from the abdominals.

The staircase

The staircase is another abdominal exercise, very good for defining them. Also, it’s more fun than the previous exercise.

We’re going to pretend we’re climbing a mountain, even though we’ll be on the ground all the time.

In the plank position, we will bring one of the legs towards the arm on the same side and vice versa. The arms can be extended or the forearms resting on the floor. What is recommended is to perform between 12 and 15 repetitions with each leg.

From hand to foot

With these abdominal exercises, we will work on the obliques. This is a fairly simple exercise and to do it you have to lie down with your back to the floor with your palms pressed against the floor.

In this position, you have to lift the trunk and look towards the legs. The arms are returned and it is necessary to try to touch the right foot with the right hand and vice versa.

At first, we may not notice the work of the oblique abdominals. But as you exercise, the muscle will start to heat up. Like the previous exercise, you have to perform between 12 and 15 repetitions.

Side plank

With this exercise, we will also work on the obliques. To do this, you have to stand to your side, facing the ground, supporting your arm at a right angle and keeping your legs straight.

Lift the hips and hold this position, if possible for a minute.

Just like the previous exercise of the normal plank, it is important not to lower the hips or lift them too much. The upper arm, if awkward, can support the hip or be placed along the leg.

Hip flexor

To perform this other abdominal exercise, for when you are in a hurry, you have to get down on the ground.

You have to bring your arms above your head and hang on to something (wall bars, a fixed bench, etc.). Also, we can let the arms rest alongside the body.

You have to bring your legs up then down, stretched out until you form a line parallel to the ground. Then you have to lift them again and so on. We will do 15 repetitions.

Upper abdominal exercises

After performing the hip flexor, we place the legs at 90 degrees and raise the trunk. Without losing this height of the trunk, it is necessary to try to bring it up to the leg and return to the initial position.

We will do about 15 repetitions. Even if we don’t notice the abdominal work, with the repetitions we will feel it.

This abdominal exercise routine can take between 5-10 minutes.  The ideal would be to repeat a minimum of 3 times all the exercises. If one day it is not possible to do this, doing at least one exercise each is sufficient.