Training

10 Minute Abs Workout | Victoria Spence

10 Minute Abs Workout | Victoria Spence

As a bikini champion and co-creator of the #GirlGains Instagram phenomenon, Myprotein ambassador Victoria Spence knows how to get tight tummy.

Vic also knows there’s more to life than obsessing over your abs, and balances her time between working out, eating well, and living life to the full. This workout is short enough to fit in whenever you have 10 minutes to spare – but it does work best if you complete the circuit three times over.

Repeat each exercise for one minute, then take one minute rest between exercises. Don’t forget to keep your core engaged for the best results throughout every exercise! Another top tip is to breathe out when you contract, and breathe in as you extend. Watch the full 10 minute abs workout – and read on for technique tips for each exercise.


Leg Raises

10 minute abs workout

First up are leg raises. The movement should be slow and controlled – don’t let your feet touch the floor! Keeping your lower back stuck to the mat will mean your core is fully engaged throughout, but if you feel your back raise, put your hands under your butt. This is an awesome lower abs move, but raising the shoulders off the floor helps work the whole of your midsection.


Russian Twists

10 minute abs workout

Twisting the upper part of the body during a Russian twist really works the obliques. Russian twists can also be done holding a weight for a more challenging move, or with the feet on the ground for those just starting out – but challenge yourself by raising your feet for a few reps at a time. Soon you’ll be able to complete the full minute.


V Sit-Ups

10 minute abs workout

Starting in a V-shape, lengthen out into a straight line, hovering feet above the floor. Squeeze back in. This will work the whole of your core.

If you’re struggling to complete the full minute, place your hands on the floor, as below. Use the hands for support and also to help push you back up, but keep the core engaged throughout.

10 minute abs workout


Bicycle Crunches

10 minute abs workout

Doing bicycle crunches for a minute is a real challenge, but stick with it! Work on getting your elbow to touch your knee, and take your time over the move, so it’s your core doing the work. Support your neck with your hands and try to keep your shoulders off the floor throughout.


Side Plank

10 minute abs workout

Side plank works on your obliques and also core stability. There’s a couple of variations on foot placement, so watch Vic’s video to find the best one for you. Don’t forget to swap sides halfway through! Add a hip dip for an extra challenge.


Flutter Kicks

10 minute abs workout

By sticking your lower back like glue to the mat during this exercise, you’ll work your entire core, especially those hard-to-reach lower abs. Keep the movement slow and controlled – fight to keep that back down, though you can put your hands under your butt if your back starts to arch.


Ankle Reaches

10 minute abs workout

Keeping the neck long, lift your shoulders off the mat. Tap each ankle in turn, really feeling the squeeze in the obliques as you swing side to side.


Walk-Outs

10 minute abs workout

Starting stood straight up, walk out on your hands into plank position. Don’t swing the hips – by keeping the core engaged your body will stay aligned.


Roll-Outs

10 minute abs workout

On a slippy surface, get on all fours, then place your hands on a piece of material. Push forward so the material slips out in front of you – then when in full extension, squeeze your core to bring your hands back towards you.

Vic is just using a folded pair of shorts here – as long as it’s a polished floor you could use anything. Your sweat towel is perfect. If you’re not working out on a polished floor you can also use an exercise ball or hold onto a barbell with small weights on either end, and use this to roll forwards.


Plank

10 minute abs workout

A minute of the classic plank finishes off this 10 minute abs workout. Engage everything during this move! Keep your body in a straight line, with your core fully engaged – don’t let your butt raise or midsection drop. If this feels easy to you, add in single arm reaches to challenge your core – but if you feel your lower back beginning to arch, drop to your knees so you can complete the full minute with good form.

10 minute abs workout

10 minute abs workout


Check out Victoria’s full 10 minute abs workout in the video – and let us know how you get on!



Sarah Harradine

Sarah Harradine

Writer and expert


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