Fitness star Kayla Itsines, 28, reveals the 10 MINUTE ab workout she swears by – and the home cardio tips that will making living room sessions a breeze
- Australian personal trainer Kayla Itsines has shared her 10 minute ab workout
- The workout eases tension on the neck and is very simple to do at home
- She also shared her go-to exercises for a home workout in the living room
- They include burpees, step ups, butt kicks, mountain climbers and star jumps
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As more people work from home and avoid the gym amid the coronavirus pandemic, they are looking for ways to maintain their fitness (and sanity) from their living rooms.
So to make this transition a little easier, Australian personal trainer and Bikini Body Guide founder, Kayla Itsines, has revealed her go-to 10 minute ab workout and her top tips for doing cardio from home.
Kayla shared her easy ab workout after noticing a lot of her clients were adding unnecessary tension to their necks during ab sessions.
Australian personal trainer and Bikini Body Guide founder, Kayla Itsines (pictured), has revealed her go-to 10 minute ab workout and her top tips for doing cardio from home
Kayla Itsines’ 10 minute ab workout
1. Four Point Arm & Leg Extension – 10 reps (5 each side)
2. Hover Knee To Elbow – 10 reps (5 each side)
3. Extended Side Plank – 20 seconds (10 each side)
4. Bent-Leg Raise – 10 reps
5. Alternating Bent-Leg Raise- 20 reps (10 each side)
‘When people are doing ab exercises they tend to lead with their head which causes unnecessary neck tension so here is a quick ab workout that you can do that will take the tension out of your neck,’ she said on Instagram.
Kayla then demonstrated the workout which included four point arm & leg extensions, hover knee to elbows, extended side planks, bent-leg raises and alternating bent-leg raises.
She added: ‘[Neck tension] can be fixed by adjusting your form. For example, when completing an exercise like a sit-up, try and lead with the middle of your chest rather than throwing your head forward at the start of the movement.’
Kayla also shared her tips for doing fun cardio workouts in the comfort of your own home.
Kayla shared her easy ab workout after noticing a lot of her clients were adding unnecessary tension to their necks during ab sessions
Kayla then demonstrated the workout which included four point arm & leg extensions, hover knee to elbows, extended side planks, bent-leg raises and alternating bent-leg raises
What is a typical day on a plate on the Bikini Body Guide program?
Breakfast: Banana and oats smoothie
Lunch: Lettuce, feta and tomato wrap
Afternoon snack: Rye crispbreads with cheese and tomato
Dinner: Sweet potato and black bean enchilada
‘The first thing you need to know is that cardio doesn’t have to mean walking or running. While these are forms of cardio, cardio is just any exercise you can do to increase your heart rate and get you breathing heavy,’ she wrote on her blog.
She recommended a series of exercises that can be done quickly, without the need for any equipment.
Exercises include burpees, step ups, butt kicks, mountain climbers, reverse lunge and hops, star jumps, high knees and broad jumps.
She then advised choosing pairs of these to create a circuit and setting timer for each one – she suggests seven minutes.
Kayla is not the only celebrity trainer to offer her advice, with Chris Hemsworth’s personal trainer Luke Zocchi recently sharing his ‘ultimate lockdown workout’.
Kayla is not the only celebrity trainer to offer her advice, with Chris Hemsworth’s personal trainer Luke Zocchi (pictured) recently sharing his ‘ultimate lockdown workout’
Luke started with a three minute warm-up, jogging on the spot lifting his knees as high as possible (left) and performing five squats in quick succession (right) to gently raise heart rate and stimulate blood flow around the body
The fitness coach is renowned for his simple but intense bodyweight routines, which are performed without any weights, mats or gym equipment.
The Melbourne-based trainer broadcast a live session on Instagram on Thursday morning, coaching viewers through a quick warm-up followed by three rounds of exercises to tone the stomach, legs and glutes.
The demand for simple home workouts – particularly bodyweight exercises that can be performed anywhere without machines – is skyrocketing as a growing number of Australians work from home and self-isolate amid the global COVID-19 pandemic.
Luke encouraged viewers to start each day with a short workout to boost mood and energy, calm the mind and de-stress over the coming weeks.
You can find his workout here.