In just 10 minutes, follow these three specific routines to fortify your arm muscles and stomach muscles for a fitter physique.

London fitness expert Alex Marks from On Your Marks has developed a 10-minute training program to strengthen the arms and abdominal muscle tissue. The objective of this finisher is to create 10 minutes of near-constant tension.

The 10-Minute Finisher

This finisher involves three exercises repeated, each targeting a different muscle group.

Exercise 1: Dumbbell Biceps Curl

Hold a dumbbell in each hand by your side with palms facing in.
Curl the weights up toward your shoulders, rotating your palms to face your chest.
Squeeze your biceps hard at the top of the lift, then lower the dumbbells slowly under control for a count of two seconds.
Repeat.

Exercise 2: Bench Triceps Dip

Sit on the edge of a bench with legs straight and heels on the floor.
Keeping your elbows tucked in close to your body, slowly lower yourself off the bench until your arms bend 90 ̊.
Press through your palms until your arms straighten and repeat.
As fatigue builds, performing these dips on alternate sides can make this feel slightly easier.

Exercise 3: Bench Reverse Crunch

Lie on your back on a bench with your knees bent 90 ̊, gripping the bench either side of your head.
Press your lower back into the bench to engage your deep core muscles.
Now use your abs to lift your upper back off the bench while simultaneously lifting your legs.
Squeeze until your elbows and knees can almost touch, then slowly lower to the start.

Performing the Exercises

Each exercise can be broken down into 60-second blocks of 30 seconds of exercise and 30 seconds of rest. The exercises should be executed with control, poise, and tension, not aggression or momentum.

As progress is made, the rest periods can be shortened and the work periods increased. The ultimate goal, according to Alex Marks, is to reach a point where each exercise can be pushed to failure for a continuous circuit of muscle building.

Accessory Finishers

Trainer Alex Marks recommends including accessory finishers at the end of workouts to address under-trained smaller muscle groups. By incorporating this 10-minute finisher into your routine, you can ensure that your arms and abs are well-rounded and strong.