This 10 minute ab workout can easily be done on a mat in your home, or you can intensify the core routine by doing these ab exercises outside on a spider swing. You choose which one you think is more fun to do!
If you are looking for a new, creative way to do your ab workout at home, then I have something completely original for you to try.
I hope you have a spider swing, also known as a web swing, in your backyard because you’re going to need it for this ab routine.
Today I’m going to teach you how you can do a 10 minute ab workout at home while lying on your spider swing. Let your kids play outside and have fun while you get your sweat on. Let’s go!
Find an unstable surface to intensify your workouts at home.
The Benefits of Exercising on The Spider Swing
There are so many benefits from using the spider swing for your ab workout at home.
-You get to be outside and enjoy the fresh air.
-You get to do your workout when your kids are playing outside and having fun.
-The spider swing is an unstable surface, therefore, your muscles work double time to stabilize your body with each exercise movement.
-The web design on the spider swing “gives” and is flexible, making it comfortable for your back as you move through the motions.
-It’s just fun to swing around on the spider swing.
How To Use A Spider Swing for Your Ab Workout At Home
All you have to do to get started is lie down in the middle of the spider swing with your buttocks closer to one end and your shoulders closer to the other end.
You want to find your center of gravity so you don’t feel like you will tip over and lose your balance. Your legs will be hanging over the edge to start, and then once we start this ab routine, your legs will be moving in various positions.
When doing this ab workout on the spider swing, you want to make sure you take breaks if you feel any straining or discomfort.
You may be able to do these exercises on a yoga mat without any difficulty, but you will find that your muscles are working much harder when on an unstable surface like the spider swing.
10 Minute Spider Swing Ab Workout
1. Hollow Hold
While lying on your back, lift your arms over your head so your arms are placed next to your ears.
Extend your legs so your legs are straight.
At the same time, with a smooth controlled movement, lift your arms, head and shoulder blades off the base of the swing while raising your legs off the swing as well.
Maintain your legs hovering about 6 inches off the surface with your knees bent. Hold this position for 20 seconds before resting.
2. Hollow + Double Knee To Chest
Perform the hollow hold, but add in the double knee to chest.
Slowly bring both knees to your chest as your arms gradually come down and wrap around your knees.
Related: Mommy & Me Workout: 7 Leg Exercises with Baby
Hold for about 1-2 seconds and then return to the starting position which is the hollow hold. Repeat this motion for 20 repetitions.
3. Hollow + Single Knee To Chest
Perform the hollow hold but add in the single knee to chest.
Slowly bring one knee to your chest as your arms gradually come down and wrap around your one knee.
Hold for about 1-2 seconds and then switch legs. As one leg comes up to your chest, the other leg remains extended out.
Continue to alternate legs for a total of 20 repetitions on each leg.
4. Hollow + Double Leg Pulse Stretch
Perform the hollow hold, but add in the double leg pulse stretch.
Slowly bring one leg up with knee extended, toes pointed to the sky and grab behind your thigh for one pulse.
Then switch legs by bringing the opposite leg up with a straight knee and the other leg extends down and hovers.
Continue to alternate leg pulses while keeping both knees straight throughout the entire exercise.
Perform 20 repetitions on each leg.
5. Hollow + Flutter Kicks
Perform the hollow hold, but add in the double leg pulse stretch.
Slowly bring both legs up about 6 to 12 inches with both knees extended straight.
Maintain the hollow hold while you flutter your legs up and down about 6-12 inches apart alternating movements.
Perform this for 20 repetitions.
6. Hollow + Doube Knee To Chest
Perform the hollow hold, but add in the double knee to chest.
Slowly bring both knees to your chest as your arms gradually come down and wrap around your knees.
Hold for about 1-2 seconds and then return to the starting position which is the hollow hold. Repeat this motion for 20 repetitions.
Related: 17 Best Total Body Babywearing Exercises for your Mommy & Me Workout
7. Double Leg Lowers
While contracting your abs and keeping your core tight in a hollow position, slowly raise both legs up together keeping knees straight throughout the entire movement if able.
Once your feet are pointing up towards the sky, slowly lower them back down to the point where you can no longer maintain that hollow position. Repeat and perform 10 repetitions total.
7 Ab Exercises You Can Do At Home On A Spider Swing
Alright, so you just finished that intense ab workout at home on your spider swing. It really makes your abs quiver and burn much more intensly than it would on the mat on the floor of your home gym.
To review, this ab workout included the following exercises.
Hollow Hold
Hollow Hold + Double Knee To Chest
Hollow Hold + Single Knee To Chest
Hollow Hold + Double Leg Pulse Stretch
Hollow Hold +Flutter Kicks
Hollow Hold + Double Knee To Chest
Double Leg Lowers
If you are looking for more ab workouts to do at home, I definitely think you’ll love the 30-Day Challenge which includes 10 ab exercises that target every area of your core.
Check out the details of the 30-Day Ab calendar and join the challenge here.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
Up Next….
If you liked this post, please take a quick second to share it! 🙂
