hugorivera

In this natural bodybuilding article I discuss how you can Get Abs in just 10 Minutes a Day!

10 Minute Abs

Your 10 Minute Home Based Summertime Ab Routines

Who says you need to spend countless of hours doing thousands of sit-ups in order to get rock hard abs?  Remember that abs are built in the kitchen…in other words, you need to follow a proper fat loss nutrition plan coupled with weight training exercise and some cardiovascular exercise in order to lose the body fat.  Then, by performing some abdominal training, you will build up those abs.  Once you burn the body fat that covers them you will be able to display that extremely coveted wall of abs.

How Long Do You Need to Train The Abs For?

Not very long believe it or not.  10 minutes 3 times a week will suffice.  Like I said, abdominal definition is more a function of diet and body fat levels than anything else.  Abdominal training does not burn body fat; it only gets the muscle underneath hard.

How Long Will It Take for Me to See My Abs?

This depends entirely on the amount of body fat that you are still carrying.  If you are woman who has 20 lbs to lose in order to get to 12% body fat (which is when women can begin to clearly see their abs) then you are looking at 10 weeks assuming a steady fat loss of 2-lbs a week, which is very realistic.  Guys begin to see their abs at 10% body fat so the same rule applies.  If you have 20-lbs to lose in order to get down to 10%, then 10 weeks is how long it will take to see abs.

What Equipment Will I Need?

I recommend an exercise ball since it allows you to work the abs through a full range of motion.  They are relatively inexpensive these days and you can get them for around $15-$25.  However, if you don’t have a ball, don’t worry as you can still perform this abdominal routine at home.

I also recommend you do an old school exercise called broomstick twists.  Traditionally it is performed with either a bar or a broomstick.  However, you do not need to use one as simply elevating your arms to the sides and performing the torso twists will suffice.

With that said, let’s cover my 10-Minute Summertime Ab Routines.

10-Minute Home Based Summertime Ab Routines

Monday

Tri-Set:

Twisting Crunches (preferably on top of exercise ball) 3 sets of 15-25 (Rest: 0 seconds)

Crunches (preferably on exercise ball) 3 sets of 15-25 (Rest: 0 seconds)

Lying Leg Raises 3 sets of 15-25 (Rest: 30-60 seconds)

Wednesday

Tri-Set:

Bicycle Crunches 3 sets of 15-25 (Rest: 0 seconds)

Crunches 3 sets of 15-25 (Rest: 0 seconds)

Knee-Ins 3 sets of 15-25 (Rest: 30-60 seconds)

Friday

Tri-Set:

Modified V-Ups 3 sets of 15-25 (Rest: 0 seconds)

Broomstick Twists 3 sets of 15-25 (Rest: 0 seconds)

Crunches (Preferably on exercise ball) 3 sets of 15-25 (Rest: 30-60 seconds)

Abdominal Training Tips

• Be sure to focus on the contraction of the muscle.  Slow deliberate movements will give you the results you are looking for.
• Don’t forget to breathe as you perform the movements.  Exhale while doing the contraction and inhale when going back to the original position.
• You can do this routine either first thing in the morning as soon as you wake up or at the beginning or end of your weight training sessions.  I personally do it first thing in the morning.

Conclusion

Well..there you have it.  Get cranking with these 10 Minute Ab Routines and provided you follow the right fat loss nutrition plan and cardiovascular exercise, you will be well on your way to being the proud owner of a set of abs.

Hugo Rivera CFT, SPN, BSCE. is the author of the very popular “Body Re-Engineering” E-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

Hugo is a lifetime natural bodybuilder, best selling fitness author (with over a million books sold worldwide), multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions.

Check out Hugo's Mass Building and Fat Loss Program here.

This entry was posted on Wednesday, July 21st, 2010 at 9:37 am and is filed under Bodybuilding Routines, Bodybuilding Training, Fat Loss. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.