All you need is 10 minutes for this quickie total-body workout. Hello flat tummy!
You can barely commit to a monthly book club – how can you possibly dedicate a day or two each week to working your core? Thankfully, there’s no need. With the help of fitness coach Amy Dixon, we put together a workout that hits major muscle groups and your core simultaneously. Go from one exercise to the next without rest; that’s one circuit. Complete three circuits, resting for 45 seconds between each. Do the workout two or three non-consecutive days a week.
Your 10-Minute Flat Tummy Workout:
Chest Press With Crunch
Works Core and Chest
Grab a pair of 2.5 to five-kilo dumbbells and lie with your upper back on a stability ball, feet flat on the floor. Position the dumbbells over your shoulders. Press the weights straight up. Once your arms are straight, brace your abs and lift your shoulder blades off the ball. Pause, then lower back to start. Do eight to 10 reps.
Lunging Crunch
Works Core and Legs
Grab the rope attachment of a cable-pulley machine with both hands. Facing away from the machine, step forward until the cable is taut. Lunge forward with your left foot while crunching your shoulders towards your knees. Brace your abs and stand up. Do eight to 10 reps per leg. No machine? Hold a dumbbell in front of your chest instead.
Pull-Up With Leg Raise
Works Core and Upper Body
Grab a pull-up bar with an overhand grip. Cross your ankles behind you. Pull yourself up until your chin passes the bar. Pull your knees towards your chest, then lower them and return to start. Do up to six reps. Don’t have access to a pull-up bar? Brace your abs as you do 10 to 12 push-ups. Place your feet on a stability ball if you have one.
Lateral Raise With Rotation
Works Core and Arms
Grab a pair of 2.5 to five-kilo dumbbells and stand with your feet hip-width apart. With your arms slightly bent, raise the weights until your arms are parallel to the floor, making sure you don’t rock backwards. Rotate your torso to the right. Rotate back to the centre and lower your arms. Repeat to the other side. That’s one rep; do six.
