We love an exercise snack — a short workout that you can stack with other quickies to create an exercise plan that’s perfectly tailored to what you need that day, or you can do on its own anytime you need a quick hit of movement. And that’s exactly what this 10-minute at-home ab workout is. It’s designed to help you develop stronger core muscles, and that will help you with everything from improving your posture to becoming a more efficient runner.
While you can add ankle or wrist weights or dumbbells to some of these exercises — including the reach with leg lower, Russian twist, and knee tuck — to up the challenge, they’re all super effective as bodyweight exercises too. The reason I love this specific lineup of exercises is because they all work your entire core, to deliver a truly productive ab workout in a very small amount of time — just 10.5 minutes of working time (plus 1.5-3 minutes of rest time). So if you’re ready to get to work, grab your yoga mat and some water, remind yourself how to properly engage your core, and dive in!
The 10-Minute Ab Workout
All you need is a comfortable surface, like a yoga mat, to perform this ab workout. Do each exercise back to back with little to no rest in between each move. Take 30 seconds to one minute of rest in between rounds, and if you need to take a break at any point, feel free to do so. Repeat for a total of three rounds.
- Bear hold: 30 seconds
- Reach with leg lower: 30 seconds (15 seconds per side)
- Russian twist: 30 seconds
- Elbow side plank: 30 seconds (each side)
- Seated knee tuck: 30 seconds
- Elbow plank: 30 seconds
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- Hold for 30 seconds.
- Lie on your back with your arms reaching toward the ceiling. If desired, hold one weight with both hands as shown. Bend one knee and plant the sole of the foot on the mat, and extend the other leg long, with the toes pointing to the opposite wall.
- Bring the extended leg up so the toes are pointing to the ceiling while raising your arms. Lift your head and shoulder blades off the floor as you reach your fingers toward your toes.
- Exhale and lower your arms and leg toward the floor, ensuring your lower back continues touching the mat.
- Inhale and raise your arms and leg again to complete one rep.
- Complete for 30 seconds, switching legs halfway through.
- Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
- Reach your arms out in front of you, and twist your torso to the right, then to the left. This counts as two reps.
- Complete for 30 seconds.
- Come into an elbow plank position and roll to your right side, allowing your feet to roll too, so you’re balancing on the outside of your right foot, stacking your left foot on your right.
- Place your left hand gently on your hip or behind your head. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
- Hold for 30 seconds on each side.
- Start seated on the ground or on a weight bench. Place your hands about an inch behind your back with your fingers facing forward. Your feet should be on the ground.
- Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
- With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.
- Complete for 30 seconds.
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold 30 seconds.
— Additional reporting by Mirel Zaman
Tamara Pridgett was an associate editor with PS Fitness. She’s a NASM-certified personal trainer and Precision Nutrition level 1 coach, and was a Division 1 All-American sprinter.
Mirel Zaman (she/her) is the health and fitness director at PS. She has over 15 years of experience working in the health and wellness space, covering fitness, general health, mental health, relationships and sex, food and nutrition, spirituality, family and parenting, culture, and news.
