A killer ab workout in a short amount of time. Just 10-minutes to tone and flatten your abs.
Want flatter abs? There’s good news and there’s bad news. Yes, flatter abs are possible, but you have to work at it with exercise and nutrition, just like you would any other part of your body.
I needed the most efficient way possible to focus on abs consistently throughout the week along in addition to cardio, strength training and yoga. I needed to make the most of my time. Which brings me to the 10-minute ab workout.
A quick 10 minutes after a cardio or strength training workout 3 days a week. It’s efficient and effective.
Right click the image above to save the workout to your mobile device or download the workout to print.
No equipment needed.
Try this quick and focused workout to tone and flatten your abs. You don’t need any equipment. Don’t forget to breathe!
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
- Gradually increase intensity and/or repetitions based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at firstname.lastname@example.org.
Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis
Bicycle (1) Lie on your back. Lift your legs keeping your knees bent at a 90-degree angle and directly over your hips. Place your hands behind your head for support (avoid pulling in your head and neck) and keep your elbows wide and out of sight. (2) Exhale and extend one leg as you simultaneously lift the shoulder on the same side toward your knee. Keep you abs pulled in tight throughout the entire movement. If you feel you abs pop out, you have extended your leg too far. (3) Bicycling left and right is one repetition. Targets rectus abdominis and internal and external oblique
Mountain Climber (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs
Dynamic Plank (1) Start in plank position. Keep your spine straight and your eyes focused on the ground in front of you. Don’t arch your back. Imagine pulling in your belly button up toward the ceiling. (2) On the right side of your body, drop down onto your elbow so your forearm and right palm are flat on the floor with the elbow positioned directly under your right shoulder. (3) Then, slowly do the same on the left side so that the left forearm and palm are flat on the ground, with the left elbow directly under the left shoulder. (4) Raise back up to starting position one arm at a time by first placing the right hand directly underneath the right shoulder and pressing up, followed by the left. Targets: rectus abdominis, lower back, chest, shoulders
Knee To Elbow Crunch (1) Lie down face-up on your back, knees bent hip width distance apart. (2) Cross your left ankle over your right knee. Supporting your head with hands, but do not pull on your head as you crunch up— let your abs do the work for you. (3) Lifting your upper back, head and shoulders off the floor, contract your abs as you crunch your right shoulder up towards your left knee. Pause for 1-2 seconds, then slowly return to the starting position. Targets: rectus abdominis and internal and external oblique. Toe Touch Crunch (1) Start in position of a basic crunch, then lift your legs off the floor and hold them up toward the ceiling with your feet flexed. (2) Holding your arms straight up with your fingers toward your toes, perform a basic crunch with your fingers touching your toes. One left and one right toe touch is one rep. Targets: upper and lower abs, hip flexors
Hip Raise (1) Lie face up on the floor with your hands down by your side palms facing down and your feet together. Bend your hips and knees 90 degrees. (2) Raise your hips off the floor and crunch inward. Your knees should move toward your chest and your hips and lower back should raise up off the floor. (3) Slowly lower your legs until your heels nearly touch the floor. Don’t change the bend in your knees from start to finish. Repeat the prescribed number of reps. Targets: hip flexors, external obliques
Russian Twist (1) Lie on your back with your knees bent and your feet flat on the floor. (2) Now sit about half way up keeping your chest and shoulders back being careful not to round your back. (3) Holding your hands together in front of your body, chin up and eyes looking forward, take a deep breath and exhale twisting your torso as far to the right as you can without changing the angle of your torso. (4) Now exhale and rotate your torso back to the starting position. Twisting your torso to the left and right is 1 repetition. Targets: rectus abdominis, internal and external oblique and transverse abs
Crunch Clap (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling straight up lifting your shoulder blades and one knee off the floor clapping your hands behind the bent knee. (3) Lower yourself back to start position. Targets: rectus abdominis
TO MAKE YOUR WORKOUTS AS CONVENIENT AS POSSIBLE, I’M ADDING AN EXERCISE INDEX DOWNLOAD TO GIVE YOU THE INFORMATION YOU NEED TO PERFORM EACH OF THE EXERCISES IN THE WORKOUT.
How many times a week do you target your core in a workout?
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