10 Minute Ab Workouts To Do at Home or The Gym
Fitness Tips
Mar 28, 2024 • 11min read
Whether squeezing in a session before work, during lunch or in the comfort of your home after a long day, these 10-minute ab workouts are your new go-to for a quick yet effective core strengthening session. Designed for convenience and flexibility, they fit perfectly into your busy schedule, ensuring you can maintain your fitness routine without skipping a beat.
What You Will Learn:
This beginner-friendly workout is perfect for building core strength with its simple yet effective structure. You don’t need any equipment, making it convenient at home or in the gym. Remember to warm up before your workout and cool down afterward to prepare your muscles and reduce the risk of injury.
- Duration: 10 minutes
- Number of Exercises: 5
- Interval Structure: Perform each exercise for 40 seconds, followed by a 20-second rest.
- Circuit Repetition: Repeat the entire circuit twice for a 10-minute workout.
- Equipment Needed: No equipment is required.
- Location: Can be done anywhere (home, gym, outdoors, etc.)
1. Bicycle Crunches
Lie flat on your back with your hands behind your head, elbows wide. Lift your knees until they form a 90-degree angle with your hips. Alternate bringing your right elbow to your left knee and your left elbow to your right knee, extending the opposite leg straight. Keep the movement fluid and continuous until the time is up.
Modification: Reduce strain on your lower back by keeping both feet on the ground and twisting your torso to touch each elbow to the opposite knee without lifting your feet.
2. Scissor Kicks
Lie on your back with your hands under your tailbone and your legs straight out in front. Lift your heels slightly off the ground to hover. Begin to alternate lifting each leg to about a 45-degree angle, keeping your movements controlled until the time is up. Keep your lower back flat on the ground and engage your ab muscles to activate your core.
Modification: Try bending your knees slightly if straight legs are too challenging or you experience lower back discomfort.
3. Hollow Hold
Lie on your back with your arms extended past your head and your legs straight out in front. Lift your head, arms and legs off the ground, pressing your lower back into the floor. Hold this position, creating a slight “U” shape with your body. Your core should be tight, and your focus should be on maintaining steady breaths throughout the exercise.
Modification: If maintaining the full position is too difficult or if you experience neck strain, try bending your knees or keeping your arms forward instead of overhead.
4. Toe Reaches
Lie on your back with your legs extended vertically towards the ceiling and your arms reaching up. Lift your upper back off the ground and reach your hands towards your toes, keeping your legs straight and your core tight. Lower down and repeat, focusing on using your abdominal muscles to lift rather than swinging your arms.
Modification: If straight legs are too challenging, bend your knees slightly. When you lift your upper back off the ground, reach for the back of your heels, adjusting the angle to suit your level of flexibility and strength.
5. Low Plank Hold
Begin by positioning yourself in a plank on your forearms, ensuring your elbows are below your shoulders and your body forms a straight line from your head to your heels. Ensure your back is flat and your hips are not sagging or lifted too high. Hold this position, engaging your core, glutes and legs to maintain stability.
Modification: Reduce the intensity by dropping to your knees while keeping your core engaged and your back straight.
Elevate your core workout with this 10-minute free-weight ab routine, designed to add challenge and efficiency to your fitness regimen. This workout intensifies core engagement and strength building beyond traditional bodyweight exercises by integrating free weights such as dumbbells and medicine balls. This routine requires minimal equipment and can be performed in any setting, whether at home or in the gym. Remember to start with a warm-up and end with a cool-down to maximize the benefits of your workout and prevent injuries.
- Duration: 10 minutes total
- Number of Exercises: 5
- Interval Structure: Perform each exercise for 40 seconds, followed by a 20-second rest.
- Circuit Repetition: Repeat the entire circuit twice for a 10-minute workout.
- Equipment Needed: 2 light or medium-weight dumbbells, one medicine ball and a Bosu ball.
- Location: Gym or functional training area
1. Dumbbell Leg Raises
Lie flat on your back and raise the dumbbells directly above your shoulders. Lift your upper back off the ground, keeping your core engaged. Lift your legs straight to the sky, then lower them slowly and controlled, never letting them touch the ground. Focus on keeping your back flat on the ground to engage your abdominal muscles.
Modification: Perform the leg raises without a dumbbell. If the intensity of keeping your legs straight is too much, bend your knees.
2. Scissor Kick with Dumbbell Pass
Start lying on your back with your legs extended flat on the floor. Lift your shoulders off the ground and hold a single dumbbell above your chest with your right hand. As you lift your left leg, simultaneously bring the dumbbell in your right hand toward your raised left leg. Find the space between your left leg and the ground and pass the dumbbell from your right to your left hand. Then, as you lower your left leg back towards the floor (without touching it), lift your right leg and bring the dumbbell towards it with your left hand. Continue alternating sides, ensuring your back remains pressed firmly against the floor throughout the exercise. Repeat this alternating pattern until the set time is complete.
Modification: Omit the dumbbell and focus on the scissor kicks with your hands reaching the raised leg without the added weight.
3. Medicine Ball Overhead Sit-Up
Lie flat on your back with your knees bent and feet flat on the ground. Hold a medicine ball with both hands and extend your arms overhead. Perform a sit-up by lifting your upper body towards your knees while bringing the medicine ball forward. Lower back down with control, extending your arms overhead.
Modification: Perform the sit-ups without a medicine ball. You can also keep your hands crossed over your chest or behind your head to reduce the strain on your neck and shoulders.
4. Bosu Ball Mountain Climbers
Place your hands on a Bosu ball with the dome side down and extend your legs back into a plank position. Quickly alternate driving your knees towards your chest like you’re running in place. The Bosu ball will add an element of instability, forcing your core to work harder to maintain balance.
Modification: Slow down the pace of the knee drives or perform the mountain climbers without a Bosu ball. If your gym doesn’t have a Bosu ball, swap this exercise with one of these stability ball core exercises.
5. Bosu Ball Boat Pose
Sit on the dome of a Bosu ball with your feet off the ground and your knees bent towards your chest. Extend your arms forward for balance. Hold this position, engaging your core to maintain the pose.
Modification: Remove the balance challenge by performing the boat pose on the ground. You can also keep your hands on the ground beside your hips to help maintain balance. If your gym doesn’t have a Bosu ball, try swapping this exercise with one of these stability ball core exercises.
This 10-minute High-Intensity Interval Training (HIIT) circuit is a balanced mix of exercises designed to improve cardiovascular fitness, strengthen your core and burn calories efficiently. This routine, incorporating a mix of cardio and strength exercises, is perfect for those short on time but looking for an effective workout. Always ensure to properly warm up before starting and cool down after finishing to enhance your workout’s effectiveness and safety.
- Duration: 10 minutes total
- Number of Exercises: 5
- Interval Structure: Perform each exercise for 40 seconds, followed by a 20-second rest.
- Circuit Repetition: Repeat the entire circuit twice for a 10-minute workout.
- Equipment Needed: No equipment is required.
- Location: Can be done anywhere (home, gym, outdoors)
1. Mountain Climbers
Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Quickly drive one knee towards your chest, then switch legs, picking up the pace to simulate running in place while maintaining the plank position. Keep your core engaged and your back flat throughout the exercise.
Modification: For a low-impact version, slow down the pace and step one foot forward at a time instead of jumping.
2. Plank Jacks
Begin in a low plank position with your elbows under your shoulders and your feet together. Jump your feet out wide to each side, like a jumping jack, then jump back to the starting position. Keep your core tight and avoid lifting or sagging your hips.
Modification: To perform a lower-impact version, step one foot to the side at a time instead of jumping.
3. Reverse Crunches
Lie on your back with your hands at your sides or under your hips for support. Lift your legs off the ground and bend your knees at a 90-degree angle. Engage your core to pull your knees towards your chest, lifting your hips off the floor. Slowly lower back to the starting position.
Modification: Reduce the range of motion by not lifting your hips as high off the ground.
4. Shoulder Taps
Start in a high plank position with your hands under your shoulders. Keeping your hips as still as possible, tap your left shoulder with your right hand, then place it back on the ground. Repeat with the opposite hand. Continue alternating, focusing on keeping your core tight and minimizing hip rotation.
Modification: Perform the exercise on your knees to reduce the intensity.
5. Flutter Kicks
Lie on your back with your hands under your tailbone and your legs extended straight out. Lift your shoulders and your heels a few inches off the ground. Begin to kick your legs up and down in a small, rapid motion, keeping your core engaged and your lower back pressed to the floor.
Modification: Bend your knees slightly or perform the exercise with one leg at a time if you find it challenging to maintain form.
There are a few essential tips to remember to maximize the benefits of your ab workouts and see continuous improvement. These guidelines will help you refine your approach, ensuring you achieve the best possible results over time.
Stay Consistent
Consistency is the cornerstone of any successful fitness routine. Establishing a regular schedule for your ab workouts supports gradual improvement and helps develop strength and endurance in your core muscles. Aim to include core exercises in your routine several times a week, adjusting the intensity and volume as you progress. Remember, small, consistent efforts lead to significant long-term gains.
Maintain Proper Form
Maintaining proper exercise form is crucial to target the intended muscle groups and avoid injury. Focus on executing each movement precisely, engaging your core muscles fully and ensuring your body is aligned correctly. If you’re unsure about your form, don’t hesitate to seek advice from a fitness professional. Their guidance can be invaluable in preventing mistakes that could hinder your progress.
Listen to Your Body
Your body’s signals are crucial for adjusting your workout intensity and avoiding overexertion. Pay attention to how your muscles feel during and after exercises and be mindful of discomfort or pain. If a movement causes discomfort, consider modification or choose a more comfortable alternative.
Progress Over Time
As your core strength improves, it’s important to gradually increase the difficulty of your workouts to continue challenging your muscles. This progression can come in the form of longer exercise durations, increased repetitions or more challenging variations of core exercises. Regularly updating your workout routine prevents plateaus and fosters continuous improvement.
Incorporate Variety
Variety in your ab workouts keeps your routine exciting and helps you engage different muscle groups within your core. Mixing other exercises and equipment can help target your abs from various angles, leading to a more balanced and comprehensive core strength. If you want more variety in your ab workouts, cycle through the three workouts above or try 10 cable machine workouts for killer abs or 9 medicine ball workouts to tone your abs.
Combine With Other Workouts
For optimal fitness, combine your ab workouts with other types of exercise, such as functional fitness training, HIIT workouts, and flexibility workouts. This holistic approach improves overall body composition, enhances performance and improves health and well-being.
Elevate Your Ab Workouts at EōS Fitness
At EōS Fitness, we’re committed to helping you elevate your fitness journey. Our Personal Trainers are here to offer advice and ensure you’re performing each movement with proper form, tailoring workouts to meet your unique fitness goals. With a wide variety of high-quality gym equipment, EōS Fitness provides opportunities to diversify your ab exercises beyond what’s possible at home, keeping your workouts engaging and challenging. Find a gym near you today or claim your free 7-Day Pass below!
