10-Min Abs That Actually Work

Short on time but want a core session that hits your abs from every angle? This 10-minute, no-equipment routine focuses on breathing, tension, and movement quality so every rep counts. If you want extra variety for different days, try the 20-minute full-body workout for busy schedules as a companion to this session.

Warm-up (60–90 seconds)

• March in place or jog slowly for 30 seconds.
• Hip circles and gentle torso twists for 30–60 seconds.
  Purpose: loosen hips and spine so your core can engage effectively.

The 10-Minute Circuit (perform exercises back-to-back; repeat as needed to reach 10 minutes)

1. Dead Bug — 45 seconds work / 15 seconds rest

• Lie on your back, arms straight up, knees bent 90°. Lower opposite arm and leg slowly while keeping a neutral spine and ribs down. Pause, return, switch.
• Focus: anti-extension control.

2. Slow Bicycle — 45 seconds / 15 seconds rest

• Keep shoulders off the mat; reach opposite elbow toward opposite knee in a controlled tempo. Move slowly to emphasize core tension rather than speed.
• Focus: anti-rotation and oblique engagement.

3. Hollow Hold (or Modified Hollow) — 30 seconds / 15 seconds rest

• Press lower back into the floor, lift shoulders and legs a few inches. If too hard, bend knees or hold one leg at a time.
• Focus: sustained anterior core firing.

4. Plank to Downward Dog (alternating) — 40 seconds / 20 seconds rest

• From forearm plank, shift hips up into a pike or downward dog, then return. Move with controlled breathing.
• Focus: dynamic bracing and shoulder stability.

5. Russian Twist (feet on floor) — 40 seconds / 20 seconds rest

• Sit, lean slightly back, twist from the ribs to move hands side to side. Keep movements controlled; avoid momentum.
• Focus: rotational strength without spine strain.

6. Superman Hold (long lever) — 30 seconds / 15 seconds rest

• Lie prone, lift chest and legs a few inches, squeeze glutes and upper back. This balances anterior work and protects posture.
• Focus: posterior chain support.

Progressions and regressions

• Too hard? Reduce hold times (e.g., 20–30 seconds) and increase rests to keep form pristine.
• Too easy? Add an extra 10–20 seconds per station or perform two short rounds instead of one.

Breathing and form cues

• Exhale on effort; brace the midline as if preparing for a light punch to the stomach.
• Avoid overarching the lower back. If you feel compression or pain, regress the exercise.

Quick cool-down (1–2 minutes)

• Child’s pose and gentle spinal twists while breathing slowly to reset the diaphragm and encourage relaxation.

Extra tip

• For balanced fitness routines that pair well with this core session, consider full-body training options to build overall strength and endurance; for example, see the 10 best full-body workouts for maximum results.

Conclusion

If you want a simple routine you can repeat daily and build from, this focused 10-minute plan delivers consistent abdominal engagement without equipment — perfect for mornings or quick breaks. For another guided short routine that complements today’s workout, check out the 10 Minute No Equipment Ab Workout.