If you’re struggling for time, but still want to work up a sweat, then full body workouts are the way to go. Target your tummy while still hitting every muscle of the body with these quick moves from personal trainer and founder of RK The Beach Life, Richard Kerrigan, that will be done and dusted in just 10 minutes.
Complete each exercise back to back aiming for 2-3 rounds
Start on your back with your legs extended straight out in front of you and resting on the ground. Place both hands by the side of your head pulling the elbows slightly back and your chin down. Sit up and crunch across the body whilst lifting you opposite knee to your chest then slowly lower yourself back down. Repeat both sides and complete 20 repetitions. (Take your workouts anywhere with this light and easy travel mat!)
Start in a push up position with a slight bend at the elbows, supporting your body weight and keeping your shoulders stacked over the top of your hands. Lift your right knee out to the side and aim to touch the outside of your right elbow then return to the start position. Repeat with the left-hand side. Remember to take a deep breath in as you lift the leg. Aim for 20 repetitions in total.
Side plank rotations
Lying on your side with your forearm straight out in front of you and your elbow tucked in under your shoulder lift your hips. Rotate your body rolling your opposite arm underneath your body then pull it back out finishing high above your side. Complete 10 repetitions on each side.
Much tougher than a regular plank and when performed correctly this exercise will target every muscle in the body. Start by holding yourself in a regular plank position. Now squeeze your glutes, quads and fists as hard as you can whilst tucking your pelvis underneath your body. Hold for 20 seconds then rest for 10 seconds, competing 3 lots of 20 second holds as one round.
Prone reach outs
Start up in a plank position with your feet shoulder-width apart. Whilst keeping the hips as still as possible lift your right arm off the mat and extend out in front of you holding for 2 seconds. Return back to the start position and repeat with the other side, remembering to keep the hips as still as possible and again breathing in before you lift each arm out in front of you. Aim for 20 repetitions in total.
© Prevention Australia
First published: 12 Jul 2019