Just 10 minutes is all you need to strengthen your core and develop better abs at home. Ready?

Just 10 minutes is all you need to strengthen your core and develop better abs at home. Ready?

Forget hundreds of sit ups and endless boring crunches. Smart athletes know that developing a stronger core, flattening the stomach, and bringing out six-pack abs needs a little-and-often approach. We’ve put together a 10-minute ab workout you can do at home with nothing but your body weight and your Pull Up Mate.

THE CIRCUIT

Perform your abs and core circuit either at the end of your regular workout, or add it in throughout the day. The beauty of 10 minutes is that you can fit it in any time (and – if you have a Pull Up Mate – anywhere!)

Take a 10 second rest between exercises (as you move into position for the next), and take 60 seconds rest after the plank hold

Repeat the circuit 3-4 times within the 10 minute window.

THE EXERCISES

HANGING LEG RAISE

Hang from the pull up bar with your palms facing forward. Crunching at the hips, lift your legs out in front of you. Keep your legs together at the knees and ankles. Either have them straight or (for a modified version), bent at the knees.

TOES-TO-BAR

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Start in the same position as a hanging leg raise. Crunch at the hips and breathe out as you lift your toes towards the bar. To progress the movement, pause at the top and hold, before lowering your legs with control.

BICYCLE LEG RAISE

Start as for a hanging leg raise. Bend one leg at the knee and bring it towards the opposite arm pit. As you move that leg back to the start position, repeat the move with the other leg. Do this in a continual movement, in a bicycling movement.

WINDSCREEN WIPERS

This is a challenging movement, so work up to it over time.

Start as with a hanging leg raise. Lift your legs up in front of you, with your legs straight and together. Without lowering them, move them from side to side, in a windscreen wiper movement. Maintain control through the move, and don’t take your legs too far to either side.

When it comes to pull ups, there’s no better training tool than consistent, frequent training. You can make this possible by getting your own complete, in-home calisthenics workout solution. The Pull Up Mate – and Pull Up Mate 2 – are comprehensive pull up bars for any home that offer a wide variety of bodyweight training options.

Still not convinced? Check out our products page to get a better idea of what you’re missing out on – and how Pull Up Mate can help you go from lat pulldowns to weighted pull ups!

V-SITS

Sit on the floor with your torso leaning slightly back. Bend your knees so your weight is on your bum and your feet. Lift your feet off the ground and lift your shins so they are parallel to the floor. Hold your body in this position, and extend your feet so your body and legs form a V-shape.

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From here, lower and raise your legs with control (whilst leaning slightly backwards).

For a modified version, keep the knees bent and the shins parallel to the floor, and perform a V-sit by taking your knees away from the body, and bringing them back in.

PLANK HOLD

From hands and knees, walk your feet out behind you. Your weight should be on your hands (fingers facing forwards) and feet (toes tucked under). Keep your body straight, with spine straight from tail bone to head.

Don’t dip your hips or raise your back up. Draw your belly to your spine as you hold this plank position.

THE PM8 MONSTER PULL UP BAR – FOR THOSE WHO LOVE PULL-UPS!

An Ergonomically Designed replacement top bar for your Pull Up Mate, that enables you to train in a whole range of new ways. With curved wide-grip bar ends, coupled with close and wide neutral grip bars, the range of muscles you can train and develop extends beyond the basic pull up or chin up.

BENEFITS:

  • ✔  More Exercises
  • ✔  Wider Muscle Focus Range
  • ✔  Less Stress On Your Body
  • ✔  More Fun…