10-Minute Workout for a Flat Stomach

Would you like to have a defined and toned stomach? Then you should focus on exercise in addition to the diet. Even regular, short units are promising - as our crisp 10-minute workout shows.

Brevity is the spice – is that also the case in sports? In fact, even small fitness sessions can have a positive effect. Especially if you focus on high-intensity exercises and repeat them three to five times a week. A healthy and balanced diet is also important for your sporting success. 

In order to burn fat, you have to go into a calorie deficit. That means you burn more calories than you take in. Tip: In order for muscles to grow, they need protein. In addition, protein-rich foods fill you up for longer and prevent unwanted food cravings.

10-minute workout for a toned stomach

Achieving a flat stomach doesn't always require lengthy workout sessions. A quick and effective 10-minute workout, when integrated into your bench press routine, can make a significant impact. Incorporate core-focused exercises like planks, leg raises, and bicycle crunches. 

These movements not only target abdominal muscles but also enhance overall strength, complementing the benefits of a bench press workout. Combining these short bursts of abdominal exercises with your regular routine contributes to a well-rounded fitness regimen for a toned and flat stomach.

We will introduce you to crisp exercises for your stomach, with which you can effectively strengthen and tighten your core. Do these in a circle - so do the exercises in a row in several rounds.

Here's how it works: Do each exercise for about 30 seconds. After the sixth and final exercise, take a 20-second break. Then start a new round and start again with the first exercise. You do 3 passes in total.

Exercise 1: Leg Raises

You start the circle in the back position and are stretched out on your fitness mat. Now raise your legs in the air until they form a 45° angle. Then lower yourself back towards the floor, but don't put your legs down completely. During the exercise, make sure that your lower back is in contact with the floor the entire time and that you lift your legs up using the strength of your abdominal muscles.

Exercise 2: Crunches

You stay on your back, heels up, lower back firmly on the mat. Either place your thumbs on your temples or interlace your fingers behind your head. The elbows point outwards. The neck remains long throughout the exercise. Roll your torso up and pull your belly button in. Exhale as you roll up and engage your entire core. As you exhale, slowly lower yourself back down.

Exercise 3: Starting Hold

This exercise is similar to leg raises. However, instead of lifting and lowering your legs, keep them in the air at a 45° angle.

Exercise 4: Russian Twist

You sit leaning slightly backward on your fitness mat. The legs are set up, and the arms are also slightly bent and are at the level of your navel. Tighten your stomach and rotate your torso from side to side. You will notice that this exercise primarily trains your oblique abdominal muscles.

Exercise 5: Mountain Climbers

You get into the push-up position. Now alternately pull one leg to the chest. Be careful not to stretch your buttocks up too far. A great side effect is that arm, buttock, and leg muscles also get their money's worth. And your strength and endurance will also be excellently trained.

Exercise 6: Planks

Finally, get into the plank. Assume the push-up position, propping yourself up on your elbows and planting your toes. The rest of the body is in the air and stretched out straight. The head, back, and bottom form a line. The plank not only steels your core but your entire body.