10 Minute Ab Blaster

Aug 22

Core strength is important in every single sport.

From bicycle kicks in soccer to dunking in basketball, all twisting, turning, and explosive motions require a strong and flexible core.

Ab strength is especially important in Track and Field.

When you are running, whether short or long distance, your abdominal muscles ensure that your body stays upright and in proper running form. If you jump or pole vault, the abs play an important role in stabilizing and controlling your body’s movement as you gracefully move through the air. For throwers, the abdominal muscles once again help the athlete control upper and lower body muscles, so that throws occur with the maximal force.

This 10 min core blaster is a great way to develop your abdominal strength through the lower, middle, and upper regions of your abs.

Each exercise is done for forty-five seconds. Followed by 15 seconds of rest.

If you want to increase the difficulty, engage in active rest for 15 seconds by doing a forearm plank.

10 Min Core Blaster:

45 sec Roman Twists,15 sec Rest
45 sec Push Ups, 15 sec Rest
45 sec Lemon Squeezes, 15 sec Rest
45 sec L-Overs, 15 sec Rest
45 sec Superman, 15 sec Rest
45 sec Flutter Kicks, 15 sec Rest
45 sec Forearm Plank, 15 sec Rest
45 sec Toe Touches, 15 Sec Rest
60 sec Side Plank (each side)

You can do this Core Blaster as an independent workout. You can also try integrating this workout into the end or beginning of your regular routine for increased intensity. Track and field athletes or runners will especially benefit from integrating this ab workout into their regular routine.

Keep reading for additional tips and instructions for each exercise.

Roman Twist:

Modifications can be made by lowering the feet (less difficult) or raising the feet (more difficult). If you want increased rigor you can also add weights.

Push-Ups:

Modifications can be made by doing pushups on your knees, one-handed, clap pushes, etc.

Be sure to engage the core as you do these. When doing push-ups for time, it can be easy to become overwhelmed. A helpful tip is to focus on breathing out as you lower into the push-up and breathing in as you return to the plank position.

Lemon Squeezes:

Focus on using the core to stabilize yourself and keep balanced. If this is the first time doing this exercise, you may have to work up to it as it relies on mobility and core strength. Start in the hollow position, then focus on proper form and core engagement.

L- Overs:

When doing this exercise, focus on trying to keep the legs together and straight. This will be difficult at first, but over time as your core and legs become used to the rigor of the motion it will become easier.

Superman:

This exercise recruits important muscles in the back that work hand in hand with abdominal muscles. Ensure that your spine stays neutral and avoid craning your head towards the sky.

Flutter Kicks:

Difficulty can be increased in this exercise by the range of motion. Be sure to keep your abs engaged and channel your energy into the smaller details of your lower body movements

Forearm Plank:

Modifications to increase the intensity of this plank can be made by lifting up a leg or arm from the ground.

While doing the forearm plank, make sure to keep your body in a neutral, straight line.

Toe Touches:

When doing toe touches, legs can be bent to make the action easier. To increase difficulty a weight (5 – 10 lbs) can be held in the hands during this exercise.

Side Plank:

Modifications to make the exercise less difficult can be done by planking on your knees or placing your hands on your hips.

To increase the intensity of this exercise, lift your hand up towards the sky.

As when you do normal planks, ensure your body resembles a straight line, as much as possible. Extra attention will need to be focused on preventing your hip from dipping closer to the ground.

Note: How your abs look is largely based up on two factors: what you eat and genetic factors. So, if your concern is visual make sure to focus on these factors, in addition to strengthening exercises.

Disclaimer: All exercises have the potential risk of injury. Do not use these exercises as medical guidance. You should consult with your doctor, as needed, before engaging in a new fitness routine. See our Terms of Use for more details.

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