Get Abs in 10 Minutes, 3 Days a Week!

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 bodybuilding nutrition plan coupled with weight training exercise and some cardiovascular exercise in order to lose the body fat. (Check out the  Lean Body Guide for a great nutrition program.) 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 a 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.


Now, 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 an 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 an 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 bodybuilding nutrition plan and cardiovascular exercise, you will be well on your way to being the proud owner of a set of abs.


ABOUT THE AUTHOR
Hugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness, and nutrition website. He is the author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition, and correct supplementation. You can follow Hugo at his:

Instagram: www.instagram.com/hugoriverafitness

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