I love a good abdominal workout, it may just be my favorite kind of workout. I try to do a 10 minute abs workout at the end or beginning of each workout I do. Your abs are incredibly important for daily functionality or to even improve performance from long distance running to heavy lifting. The trick is making sure you create an abs workout in a fashion that hits all the muscles and all the planes of motions. You will want a workout that hits the upper and lower parts or your abdominals, the sides and the back of your core. You also want to include movements that work all planes of motions such as rotations, lateral movements and vertical movements. This is because your core works in all those planes everyday. Here is a workout that will guarantee to fire up your abs and give you a stronger core with only using your body weight. Do this everyday and you’re sure to see some differences in your core!
Follow the image below for your 10 minute abs workout, if any of these items sound unfamiliar, scroll down to read the details on each exercise.
No equipment needed as this is a body weight workout. This is a fairly advanced ab workout, however all exercises can be modified. Set your timer for 10 minutes and try to do the workout with no rests (add rests for modifications). To make the workout even harder, repeat it twice or add light weights.
30 seconds – Crunches
Lay on your back, with your knees bent and feet flat on the floor (crunch position). Place your hands behind your head and lift your shoulders off the ground. Keep your chin pointing towards the ceiling and do not pull your neck. Only lift high enough to get your scapula off the ground.
30 seconds – Penguin crunches
Find crunch position. Keep your arms extended by your side and lift your shoulders off the ground. Reach side to side, reaching your fingers towards your heels. Keep your chin pointing up as not to strain your neck.
30 seconds – Toe touch crunches
Lay on your back and lift your legs straight to the ceiling. Keep your low back flat to the floor. Reach both hands up to touch your toes and back down.
30 seconds – Bicycle crunches
Lay on your back. Bend your right knee towards your right shoulder and extend your left leg straight so it is hovering over the ground. Bring your hands behind your head and twist your left shoulder towards your right knee. Repeat on other side, keeping your legs off the ground the whole time, and your back flat to the floor. Try to “bicycle” a little faster to get the heart rate up.
1 minute – Sit-ups
Find crunch position. Similar to a crunch except this time you try to sit all the way up so your chest touches your knees.
30 seconds – Leg raises
Lay on your back, extend your legs straight to the sky and tuck your hands under your hips. Keep your legs straight and your back flat to the floor as you lower your legs to a hover and back up.
30 seconds – Leg pendulums
Lay on your back with your legs lifted off the ground. Bend your knees 90 degrees with your heels in line with your knees. Open your arms into a T position on the floor. Lower your knees to the left to a hover, then back center and hover to the right. For a challenge try to straighten your legs.
30 seconds – Flutter kicks
Lay on your back with hands tucked under your hips. Extend your legs straight in front of you to a hover, and make small up and down kicks with your feet.
30 seconds – Reverse crunches
Lay on your back and straighten your legs toward the ceiling. Lift your hips up as you push your feet upwards (like pushing the ceiling up). Lower your hips and tap your toes to the floor and repeat. Avoid using momentum to get your hips off the ground.
30 seconds – Side plank dips (Right)
Lay on your right side with legs extended (Look like a straight line from head to toe). Tuck your right elbow under your right shoulder and stack your feet. Lift your hips up to the sky and then back down to a hover. Keep your knees lifted off the ground (modify by lowering your bottom knee to the floor). For a challenge lift your left arm straight to the sky.
30 seconds – Side plank dips (Left)
Flip over and repeat on other side.
1 minute – Russian twists
Sit on the floor with your legs bent and feet flat on the floor. Keep your back straight as you lean backward slightly. Bring your hands together at your chest and twist your shoulders all the way to the left then to the right (keep your head turning with your shoulders). Hover your feet off the ground for a challenge.
30 seconds – Plank elevators
Find plank position (chest faces towards floor, elbows under shoulders, toes tucked, hips and back are in a straight line hovering over the ground). Move from your elbows to your hands, one arm at a time, repeat going up to hands and back down to elbows.
30 seconds – Superman’s
Lay on your stomach and extend your arms and legs long. Lift your arms and thighs off the floor and back down in a controlled fashion. Repeat going up and back down slowly.
30 seconds – Mountain climbers
Find plank position on your hands. Draw your right knee into your chest then back to plank, then bring your left knee into your chest and back to plank. Move faster alternating between both legs and maybe add a hop in between legs switching to add some cardio. Make sure to keep your hips and back flat!
30 seconds – Dolphin pushups
Find plank on your elbows. Push your hips up to the sky and back like a down dog in yoga (you will feel a stretch in your hamstrings). Come back to plank and repeat.
30 seconds – V-ups
Lay on your back with legs extended on the floor and arms overhead. Lift both your chest and legs upward to meet in the middle at the same time (you should look like a V), slowly lower to the floor and repeat.
30 seconds – Crunches
Finish how you started with some classic crunches, do they feel a little different this time?
Make sure to do a couple stretches like upward dog and runners lunge to finish off your workout.
Let me know in the comments below how you liked this workout!
Get new content delivered directly to your inbox.
Follow us on Instagram