Fierce Fitness: The 10 Minute All Over Workout

We all love a trim torso, no two ways about it. From a girl who knows a thing or two about having defined abs, here's my top 3 moves to shine the spotlight on your six-pack; designed for those of us who want a workout which is short, sharp and gets results - fast.

10 minutes
No equipment required, bodyweight only.

1. Warm up with 20 basic squats and torso rotations to awaken the core and legs
2. Complete the exercises for 45 seconds with 15 seconds break between each exercise (break the V sit tucks / V sit bicycles into two exercises).
3. Complete 2 rounds - stop when you have done each exercise twice
3. Cool down with some basic yoga stretches, bringing your breathing back down to normal with a frog squat, cobra and childs pose.

1. Jump squats.

Yes, I know. Not actually an ab exercise. Firstly, training the legs - a large muscle group - means that your body needs to raise it's metabolic rate a LOT to repair the damage to these cells (damage is good, it's when you feel that burn in your muscles which tells you they're working out). In comparison, the ab muscles are smaller and do not require as much energy to repair, therefore the fat you burn is less, compared to if you were to only work your abs. 

The correct form for jump squats is to start with the core activated, knees slightly bent and butt slightly poked behind, as if you were ready to sit on a chair. Hold your arms out straight in front if it helps you balance. As you move towards the ground as if you were trying to sit on a chair, explode with power from your heels and rocket into the sky.

2. Oblique Side Plank Crunches

Much better than the standard sit up which fails to engage your inner core muscles, activate both your TVA, internal and external obliques as well as your rectus bdominus - all the muscles in and on top of your core get a workout. Adding the crunch on the side means that the obliques are forced to work extra hard - which is great because they are often forgotten about! Part of effective training is doing different movements that target different muscles - it raises your metabolism much more efficiently than if you were to simply repeat the same exercises. Raised metabolism = burn more fat = hello abs.

Start in side plank position, then once you are stable on your side, raise your leg in the air to make a star position. Once you've mastered this, crunch your torso in a controlled manner, making sure you hold your core stable in the movement.

3. V Sit Knee Tucks -> V sit Bicycle Crunches

Targeting your TVA, internal / external obliques and rectus abdominus all at once! Starting in V hold with your tummy tucked in, your legs raised in the air holding tight, as shown bring your knees towards your chest in a controlled manner.

Get a toned torso with this highly effective core blast! Targeting your TVA, internal / external obliques and rectus abdominus all at once! 

Starting in V hold with your tummy tucked in, your legs raised in the air holding tight, as shown bring your knees towards your chest in a controlled manner. 

Careful not to let your core 'drop' as it can lead to injuring your lower back. As a modified version of this exercise, you can drop the feet to the floor - if you're struggling to keep your feet up and core strong at any point, I strongly advise you place your feet on the ground.