This mini ab workout will take less than 10 minutes, so it shouldn’t be too difficult to find time to do it daily. It includes exercises for all the layers of ab muscle, so will pull your abs in as well as toning your 6 pack muscles. The workout consists of 2 sets of the 6 exercises. In the first set you do everything for 30 repetitions/seconds and in the second it’s 20. You can download a printable of the daily ab workout, which includes a tracker section, so that you can mark your workouts as done each day.
Before you do the workout
Please read these general exercise guidelines.
You will need an exercise mat, or some other form of cushioning. See an exercise mat buying guide here.
Daily ab workout routine
There are 6 exercises and you should do 2 sets. The reps/hold times are higher in the first set, as shown on the chart. Exercise instructions are below the chart.
Exercise instructions
Get the daily ab workout printable
Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:
After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.
The plank – benefits and limitations
The plank exercise perhaps the best known exercise for strengthening the core muscles, but while it does have core training benefits, there are also limitations to “planking” for core strength.
Benefits of the Plank Exercise:
Engages the deep core muscles: The plank is an effective way to strengthen the core muscles, which provide stability and support for the spine and help prevent back pain.
Improved Balance and Stability: Engaging the core muscles during the plank exercise can improve balance and stability, reducing the risk of falls and injuries.
Engages Multiple Muscle Groups: The plank exercise is a full-body exercise that engages multiple muscle groups.
Limitations of the Plank Exercise:
Improper Form: Improper form during the plank exercise can strain the neck, back, and shoulders. Unfortunately, poor form is a common problem. It is important to maintain a neutral spine and engage the core muscles throughout the exercise, keeping the legs and back in a straight line.
Static contraction: The plank exercise is an isometric exercise, meaning the muscles are engaged in a static position. The muscles are therefore only trained in one position.
Not a Complete Core Workout: The plank exercise focuses primarily on the anterior core muscles. While it is an effective exercise for strengthening these muscles, it is important to incorporate exercises that target other core muscles, such as the obliques and lower back muscles.
Not Suitable for Everyone: The plank exercise may not be suitable for individuals with certain medical conditions, such as back pain or injuries, or pregnant women. It is always advisable to consult with a healthcare professional before starting any new exercise program.
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