Do you have less than 10 minutes? Perfect, that's all you need for this abs-focused workout. While sit-ups have their place in a training program, it's time to explore new horizons to sculpt your core.
Here's a three-move workout that will engage your abdominal muscles more than a standard crunch. All you need is a dumbbell. Adjustable dumbbells are ideal for home workouts as they allow you to increase the load to intensify the exercises. However, fixed-weight dumbbells, kettlebells, or even filled water bottles will work just fine for this session.
This core circuit was designed by Kelsey Wells, a coach on the Sweat app, specializing in creating smart workouts to help everyone build strength, power, and muscle mass. And here's where it gets interesting: the workout is simple and accessible to all, consisting of only three exercises: weighted scissors, plank with pull-through, and bent-leg to straight-leg raises. I recommend performing 10 repetitions of each move consecutively, resting for 30 seconds, then repeating the circuit for a total of three sets. This way, you'll complete your session in under 10 minutes.
One of the great advantages of this workout is that it can be adjusted according to your fitness level. You can increase the number of repetitions and sets if you need an extra challenge, or reduce them for a version more accessible to beginners. This is an excellent example of the principle of progressive overload, essential for building strength.
Take the time to watch Kelsey Wells' video to learn how to perform each exercise with perfect form before starting the workout. This trio of exercises strengthens your core muscles, and like any good ab workout, it targets multiple muscle groups.
Your core is composed of much more than just the “six-pack muscle” (or rectus abdominis, for those in the know). The latter will still be engaged by the weighted scissors and the bent-leg to straight-leg raises in the routine. Additionally, the plank with pull-through will work your internal and external obliques, often called “side abs,” while also activating the transverse abdominis, a key stabilizer.
Training different core muscles has numerous health benefits, including improving your balance and stability, which can translate into better performance in other sports and exercises.
You can fit this short session into your schedule, for example, during your lunch break or after work. I also think it makes an excellent “finisher,” a short series of moves to add to a strength training session to further fatigue the targeted muscles. However, to allow your core to recover, you might consider a low-intensity activity the next day, such as a walk, bike ride, or beginner running session.
Alright, let's get motivated and strengthen those abs in no time!
