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  • Writer's pictureBankstown Physiotherapy


When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. But instead of skipping exercise altogether, take 10 minutes out of your day to do an effective workout to help you feel a lot better.

If you want a lean and strong midsection, spend those 10 minutes targeting your core with our workout that strengthens your abs from every angle. It requires absolutely zero equipment so you can do this at home, at the gym or in your hotel room while you’re on vacation!


Set a timer for 10 minutes and repeat this circuit as many times as possible while following the rest periods.


6 reps per side, 30 seconds rest

The deadbug is a fantastic and simple exercise that strengthens your deep core muscles and gets fast results.

The move: Lie on your back with your hands and knees in the air. Keep your butt off the ground with your lower-back flush on the ground. Reach with opposite arms and legs while maintaining your starting posture. Alternate sides.


8 reps per side, 30 seconds rest

We all the know the plank is a great core exercise. But instead of just holding it for longer periods of time, add a challenge to make the plank even harder. By lifting one arm, you’ll crank up the intensity on your abs for more results.

The move: Start in a plank position. Keep your core tight and your glutes squeezed. Bring one hand to your forehead in a salute position and hold for five seconds. Prevent your hips from twisting and stay tight. Alternate sides.


10 yards, 30 seconds rest

The bear crawl is an easy and effective way to build strong, sexy abs and more stability throughout your body. It also help you move better because it’s a developmental movement pattern.

The move: Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up.

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