A strong core isn't just about looking lean. I need it to run fast, lift heavy, and effortlessly hold a handstand. This is the 10-minute ab workout I've been doing a few nights a week while catching up on Netflix. I love that it's short, effective, and easy to remember since it's just five moves. Best of all, I don't even need to get off the floor!
10-Minute Bodyweight Ab Workout
Equipment needed: none
Directions: After a five-minute dynamic warmup [2], do 50 seconds of each of the moves ahead, followed by a 10-second transition to get into position for the next exercise. Repeat twice. After the workout, be sure to stretch your abs by doing Cobra pose [3]. If you need more details on each exercise, see the instructions ahead.
| 10-Minute Home Ab Workout |
|---|
| Elbow plank with hip dips |
| Diamond sit-ups |
| Side plank dips |
| V-sits |
| Hip raise with leg extension |
Elbow Plank With Hip Dips
- From an Elbow Plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to Elbow Plank.
- Now lower the left hip toward the floor.
- Keep alternating sides for 50 seconds.
Diamond Sit-Up
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
- Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
- Do as many reps as you can in 50 seconds.
Side Plank Dips
- Begin in a side elbow plank on your right side with straight legs and your feet stacked.
- Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank.
- This completes one rep.
- Perform 25 seconds on the right side and 25 seconds on the left.
V-Sits
- Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
- When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
- This completes one rep.
- Do as many reps as you can with correct form for 50 seconds.
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
- This completes one rep.
- Continue for 50 seconds.
Post-Workout Stretch: Cobra Pose
- Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
- As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
- Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, then lower your torso back to the mat.