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The Best Quick Ab Exercises

5th January 2022

5th January 2022

By Robyn Schaffer

Ab exercises are good for more than just getting a six-pack. Did you know that having a strong core has a range of positive benefits for lots of different parts of the body?

Your core is the centre of your body, comprising your abs, hips, back and chest, and it’s responsible for several important processes that we sometimes don’t even realise.

For example, having good balance and posture, reducing chances of back pain, and allowing yourself to lift heavier in the gym can all be the result of having a strong core.

We love adding a quick ab workout into our day because it doesn’t have to take a whole chunk out of your schedule.

Sometimes, 10 or 15 minutes is all you need, and we've got the best easy ab workouts to help you out. So if you’re someone who’s tight on time, we’ve picked a few of our favourite ab workouts below that you can do wherever, whenever, whether it’s the gym or at home, on your lunch break or early in the morning. Let’s get started.

Quick ab workout #1: Deadbugs

We love this ab workout classic. But just because you’re lying down don’t think it’s easy.

Start lying on your back with your arms extended up toward the ceiling, and your legs bent at 90 degrees so your knees are directly above your hips.

Squeeze your core so you keep your lower back pressed into the floor as much as possible, and then simultaneously and slowly extend your lower right leg until it almost touches the floor and your left arm until your hand nearly touches the floor behind your head.

Pause for a second, then return to your starting position before repeating with the other arm and leg.

Continue for 40 seconds, rest for 20 seconds, then repeat for three rounds.

Quick ab workout #2: Heel taps

Heel taps are another one for the floor while you’re there. Start lying on your back with your knees bent and your feet on the ground.

With your hands by your hips, lift your chest up toward the ceiling so your shoulder blades are off the ground, tensing your core the whole time but keeping your neck as relaxed as possible.

Tap the outside of your right ankle with your right hand, come back to the centre, and then tap the outside of your left ankle with your left hand. You should feel your obliques working while you repeat these actions.

Repeat for 40 seconds, rest for 20 seconds, then repeat for three rounds.

Quick ab workout #3: Bear crawls

For our next quick ad workout, now move over onto your hands and knees for some bear crawls.

Start in a bear plank: on all fours, with shoulders over your wrists and your knees under your hips, hover your knees a few inches off the floor.

Making sure you keep your hips as still and stable as possible and your head in line with your tailbone, slowly step your opposite hand and foot forward (so right hand and left leg), repeating with the other hand and foot for four steps total. Then take it back and reverse the movement so you end up back where you started. Continue again for 40 seconds, rest for 20 seconds, then repeat for three rounds.

Quick ab workout #4: Russian twists

Now that that’s over, it's time for some Russian twists. Quick abs have never been easier - as this exercise even lets you sit. Nice. 

Sit on the floor with your knees bent and your heels on the ground. Your torso should be at the top of what would be a crunch or sit-up position, at a 45-degree angle to the ground. Twist your torso from left to right, moving in a smooth, controlled manner. Keep doing this, twisting from side to side, for 40 seconds, then rest for 20 seconds, and repeat for three rounds. Get those obliques fired up.

Quick ab workout #5: Plank

It doesn’t get simpler than this, and for that reason, this is our favourite of our easy ab exercises.

To get into your plank position lie on the floor face down, then prop yourself up on your forearms and tip toes so your body is in one straight line. Ensure your glutes and core are braced, but keep your head and neck relaxed. But remember to BREATHE! Breathe slowly and deeply, holding the position for 45 seconds. Rest for 20 seconds then repeat for three rounds.

That’s it! Your fuss-free, time-saving ab workout is over. Now go and enjoy an Innermost protein shake to treat yourself. You deserve it. To see other workouts, make sure to check them out here.

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Strength Training 101 Webinar
You may have heard that we recently held a Strength Training 101 webinar. Within this webinar, we talked all things strength training, from its benefits to how to get started with weight training. One thing we touched heavily upon were some common strength training myths and why you should stop believing them. If you missed our webinar and would like to catch up, check out the video below. But if you're short of time, read on for a run down of some of the most common strength training misconceptions.  What Is Strength Training? Strength training, also called resistance or weight training, is a type of exercise that aims to make your muscles stronger and improve endurance. It typically involves using weights or resistance to achieve this. The main purpose of strength training is to improve your muscles' ability to produce force. This leads to increased muscle mass, better tone, and improved overall fitness. 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Studies have also shown that strength training in women tends to lead to an increase in lean body mass, which is associated with improved metabolism and fat loss and contributes to a toned and athletic appearance rather than bulkiness. 2. Cardio is better for fat loss Strength training actually plays a significant role in shedding fat by boosting metabolism and promoting lean muscle mass. A 2019 study by the Institute of Sports Sciences found that muscle is more active than fat -  a pound of muscle can burn anywhere from 10 to 20 calories a day, while a pound of fat burns only 2 to 5 calories a day. A 2020 study published in the Journal of Sports Science also shows that your metabolic rate is increased for up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout. 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Metabolic and chronic diseases: According to the World Health Organization (WHO), strength training has been associated with a 20-30% reduction in the risk of chronic diseases like cardiovascular disease, type 2 diabetes and arthritis.  This is because it’s been shown to improve insulin sensitivity, so your body is able to regulate your blood sugar levels more effectively. It’s been linked to improvements in blood pressure and cholesterol levels. It also improves joint function and overall mobility.  5. Better sleep: Engaging in regular physical activity, including strength training, has been shown in research to improve sleep quality and duration. That research shows that 60% of people who weight train get an average of 7 hours or more of sleep per night. 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Insider Q&A | What Does It Mean to be Strong?