10-Minute Ab Workout: Two Rounds, Every Core Zone
A 10-minute ab workout you can do anywhere: two rounds of six moves for upper abs, lower abs, obliques and stability, with beginner and advanced options.
By Ayoub Farid · · 2 min read
Ten minutes is the sweet spot for most people: long enough to train every part of your core with real volume, short enough to fit before work or after a run. This routine is two rounds of six exercises, and needs no equipment.
The routine
Work 40 seconds, rest 10 seconds. After six exercises, rest 60 seconds and repeat.
| # | Exercise | Zone |
|---|---|---|
| 1 | Hollow body hold | Stability |
| 2 | Crunch | Upper abs |
| 3 | Lying leg raise | Lower abs |
| 4 | Bicycle crunch | Obliques |
| 5 | Side plank (20 s per side) | Obliques/stability |
| 6 | Mountain climbers | Full core |
Hollow body hold
Lower back pressed into the floor, arms and legs extended and hovering. Bend your knees to make it easier. Hollow body hold guide.
Crunch
Short, controlled range. Exhale as you curl up. Crunch guide.
Lying leg raise
Lower slowly, stop before your back arches. Leg raises.
Bicycle crunch
Rotate shoulder toward knee, not elbow to knee. Slow tempo. Bicycle crunches.
Side plank
Hips high, body straight, switch sides at 20 seconds. Side plank.
Mountain climbers
Hips level with shoulders, knees drive under your chest. Mountain climbers.
Beginner version
- Hollow hold → dead bug
- Lying leg raise → bent-knee leg raise
- Side plank → knees down
- Mountain climbers → slow, step-in version
Work 30 seconds, rest 15.
Advanced version
- Hollow hold → hollow rocks
- Crunch → weighted crunch or arms overhead
- Leg raise → V-up (V-ups)
- Side plank → with hip dips
- Add a third round
Why 10 minutes works
Short sessions done often beat long sessions done rarely. Ten minutes gives each core zone about 80 seconds of work per workout, plenty to progress when repeated 4–6 times per week. If you want more, try the 15-minute core workout.
Make it a plan
Doing the same routine every day leads to a plateau within a few weeks. Rotate exercises and increase difficulty weekly. AbBlitz builds a 10-minute workout for every day of your 30-day ab workout plan and guides you with timers.
Frequently asked questions
Is a 10-minute ab workout enough to get abs?
It's enough to build strong abs. Seeing them needs lower body fat. See how to get a six pack.
How many times a week should I do it?
Four to six times a week with at least one rest day.
Can I do it after cardio?
Yes. Doing core work after cardio or strength training is common and effective.
Should I feel sore the next day?
Mild soreness early on is normal. Sharp pain isn't; stop and adjust.