Are you ready to sculpt your core in just 10 minutes? This follow-along ab workout is designed to be efficient, effective, and beginner-friendly while still challenging enough for advanced fitness enthusiasts. You won’t need any equipment—just a mat and your dedication. Follow along as we target every part of your abdominal muscles, including the upper abs, lower abs, and obliques, for a complete core workout. Let’s get started!
Workout Structure:
- Duration: 10 minutes
- Format: 10 exercises, 40 seconds work / 20 seconds rest
- Equipment: None (optional mat for comfort)
- Intensity: Beginner to advanced (modify as needed)
Warm-Up (1 Minute)
Before we jump into the exercises, let’s activate our core and get the blood flowing with a quick warm-up:
- Torso Twists – Stand tall and rotate your torso side to side for 20 seconds.
- Standing Knee-to-Elbow Crunches – Raise your knee toward your opposite elbow to activate your obliques (20 seconds).
- Arm Circles – Loosen up your shoulders with small to large circles (20 seconds).
Now that we’re warmed up, let’s begin the workout!
10-Minute Ab Workout
1. Crunches (40 sec work / 20 sec rest)
- Lie on your back, knees bent, feet flat.
- Place hands behind your head, elbows wide.
- Lift your upper body using your abs, keeping your lower back on the floor.
- Lower slowly and repeat.
- Modification: Keep hands crossed over your chest.
2. Leg Raises (40 sec work / 20 sec rest)
- Lie on your back, legs extended.
- Lift both legs up to 90 degrees, then lower them slowly without touching the ground.
- Engage your lower abs to control the movement.
- Modification: Bend knees slightly or lower one leg at a time.
3. Bicycle Crunches (40 sec work / 20 sec rest)
- Lie on your back, hands behind your head.
- Bring one knee toward your chest while twisting your upper body to touch the opposite elbow to your knee.
- Alternate sides in a slow, controlled motion.
- Modification: Keep feet on the ground and twist your upper body only.
4. Plank Hold (40 sec work / 20 sec rest)
- Get into a forearm plank position, keeping your core tight.
- Engage your glutes and maintain a straight line from head to heels.
- Modification: Drop to your knees while keeping your back straight.
5. Russian Twists (40 sec work / 20 sec rest)
- Sit with knees bent, feet flat or lifted for more intensity.
- Lean back slightly and twist your torso side to side, touching the ground near your hips.
- Modification: Keep feet on the floor or hold a lightweight object for added challenge.
6. Reverse Crunches (40 sec work / 20 sec rest)
- Lie on your back, legs bent at 90 degrees.
- Lift your hips off the ground by engaging your lower abs.
- Lower slowly and repeat.
- Modification: Keep your movement small if you’re a beginner.
7. Side Plank (Right Side) (40 sec work / 20 sec rest)
- Lie on your right side, forearm under your shoulder.
- Lift your hips to form a straight line.
- Hold the position and engage your obliques.
- Modification: Drop your bottom knee for support.
8. Side Plank (Left Side) (40 sec work / 20 sec rest)
- Same as exercise 7, but on the left side.
9. Flutter Kicks (40 sec work / 20 sec rest)
- Lie on your back, hands under your hips for support.
- Lift your legs slightly off the ground and alternate small fluttering kicks.
- Modification: Bend your knees slightly or keep kicks slower.
10. Superman Hold (40 sec work / 20 sec rest)
- Lie on your stomach, arms extended forward.
- Lift your arms, chest, and legs slightly off the ground.
- Hold the position, engaging your lower back and core.
- Modification: Lift only your legs or arms separately.
Cool-Down (1 Minute)
After an intense core workout, it’s essential to cool down and stretch:
- Child’s Pose – Sit back on your heels, arms extended forward (20 sec).
- Cat-Cow Stretch – Alternate between arching and rounding your back (20 sec).
- Seated Forward Fold – Stretch your hamstrings and lower back (20 sec).
Final Thoughts
Congratulations on completing this 10-minute ab workout! If you followed along, you just worked every major muscle in your core. For best results, incorporate this workout into your routine 3-4 times a week. Pair it with a balanced diet and regular full-body workouts for a stronger, more defined midsection.
Keep pushing yourself, and remember—consistency is key! See you in the next workout!
