10 Minute No Equipment Upper Body Workout - Complete Upper Body Workout Without Weights



The 10-Minute, Equipment-Free Workout That Sculpts Your Side Abs

You don't need any fancy gizmos or gadgets to work your side abs and see results. If you have a healthy back and mobile body, you have everything you need to tone those obliques in one 10-minute, body weight-only side abs series. Perform each exercise on your right side, then repeat on your left side in reverse order. Aim to complete this workout 3 days per week. (Get a flat belly in just 10 minutes a day with our !)

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Forearm Side Plank Hip Dips

Forearm side plank hip dip
Brook Benten

Assume side plank by lying on right side with right forearm on ground and elbow directly beneath shoulder. Place left hand behind head. Stack left foot on top of right, and then lift up to form a diagonal line from ear down through shoulder, hip, and ankle. Hold this position momentarily, then slowly and softly tap right hip to touch floor before returning to side plank. Perform 12 reps.

MORE: 4 Moves To Slim Your Hips And Thighs

Hip Unders

Hip unders oblique exercise
Brook Benten

Start in high plank position with arms straight, shoulder-width apart, and parallel. Dig toes into floor to get strong grip, then lift right foot off floor. Weave right leg through center of body and rotate right hip underneath torso. Your knee may or may not touch all the way to left triceps—and that's OK! The bigger goal is to get your right hip under you, torso twisted. (Check out 3 more twisting moves that whittle your waist.) Hold momentarily, then weave right leg back to plank. Perform 12 reps.

Bicycle Crunches

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Bicycle crunch
Brook Benten

Lie on back with hands gently behind head, and lift shoulder blades and legs slightly off floor. Bend right knee and twist left elbow toward right inner thigh. If your elbow doesn't touch your leg, that's OK. The bigger goal is to rotate your torso while keeping hips facing up toward ceiling. Hold momentarily, then switch sides. Perform 12 reps, alternating side to side.

Oblique Crunches

Oblique crunch
Brook Benten

Lie on back with hands gently behind head, elbows out wide. Bend left leg and cross right ankle over left thigh (like you're about to do a figure 4 stretch). Exhale and rotate torso, drawing left elbow toward right knee. Hold momentarily, then return to starting position. Perform 12 reps.

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

Accordion Side Crunches

Accordion side crunch
Brook Benten

Sit on left side of your bottom, pressing weight into the fleshy side part of your butt, not quite on your hip. Gently place left hand on floor and lift right hand behind head. Bring right outer thigh up to touch right elbow—this is starting position. Lower upper and lower body until legs and torso hover just above floor, then bend (like an accordion) to return right elbow to right outer thigh in starting position. Perform 12 reps.






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Date: 16.12.2018, 18:21 / Views: 42172