Finding an hour a day three or four times a week for exercise can be hard due to the constraints on our time. However, there is ALWAYS time available to exercise. It’s really just a question of how important it is to you. For the most part, schedules can be reworked to create adequate time for exercise. The quest for a washboard stomach doesn’t have to take up much of your time, in fact, all you need is 10 minutes put aside 3-4 times a week to help you shift body fat and get in shape.

In today’s article, I’m going to share with you a 10-minute home workout that you should aim to perform 2-4 times per week. With no rest in between moves, it should take you just 10 minutes to complete. Combined with a good diet and some quality fat-burning supplements, it will allow you to carve out your core in no time.

The routine (repeat 3 times)

Long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
Jacknife 12 reps
Extended plank 45 seconds

1. Long-arm crunch

Here’s how to do it: Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.

Why you should do it: This exercises places a greater strain on the upper region of the rectus abdominis.

2. Reverse crunch

Here’s how to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

The benefits: The reverse crunch will emphasises the lower part of the stomach muscle.

3. Janda sit-up

Here’s how to do it: Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.

The benefits: By contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.

4. Jacknife

Here’s how to do it: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes, then return to your starting position.

The benefits: After specifically targeting (and pre-exhausting) the upper and lower regions of the rectus abdominis muscle, the jackknife exercise is a great way to comprehensively train the stomach muscles in one exercise.

5. The extended plank

Here’s how to do it: Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.

The benefits: Very similar to the traditional plank, this specifically trains the transverse abdominis muscle. By extending your hands past the shoulders you force the muscles involved in the plank to work over a larger range of movement.