Do you want to tone your body and strengthen your abdominal muscles? Try a quick and effective 10-minute abdominal workout.
A well-chiseled six-pack may not require you to work out at the gym for hours. There are ab workouts that are both effective and efficient, making the best use of your limited time. Here’s a 10-minute ab workout that focuses on your core muscles, helping you build strength, improve your posture, and improve your overall fitness. This compact workout emphasizes compound movements that train multiple muscle groups at the same time. By incorporating a variety of exercises as part of this regimen, you can challenge your muscles, obliques, and lower back. Whether you’re an experienced trainer or a beginner, this workout is ideal for anyone who wants to tone their abdomen.
What is an abdominal workout?
An ab workout is an exercise that particularly targets the abdominal muscles, also called abdominal muscles. This exercise is designed to develop and tone the muscles in the front, sides and lower back of your torso, as revealed in a study published in the British Journal of Sports Medicine. Abdominal workouts not only improve your physical attractiveness, but also your overall health by improving posture, stability and balance. Crunches, leg raises, planks, Russian twists, and bicycle crunches are all examples of common abdominal exercises. Regular core workouts can help you develop a stronger, more defined abdomen and lead a healthier lifestyle.
10-minute abdominal workout to tone your core muscles
Here is a step-by-step guide on how to follow a 10-minute ab workout, as suggested by fitness expert Mahesh Ghanekar.
Star with a warm-up routine
Start with a one-minute warm-up routine. This may include thelight cardio, such as jogging in place or jumping jacks. You can also do arm circles, leg swings and torso twists. Once done, start your workout. This should take you eight minutes.
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First abdominal training exercise: crunches
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your hands behind your head, gently supporting your neck.
- Contract your abdominal muscles by bringing your navel toward your spine.
- Exhale as you lift your shoulders off the floor, keeping your neck relaxed. Focus on contracting your abdominal muscles, without pulling with your neck.
- Hold the contracted position briefly, then slowly lower your upper body back to the starting position while inhaling.
- Perform the desired number of repetitions, aiming for 2 to 3 sets of 10 to 15 repetitions.
Crunches primarily target the rectus abdominis, the muscle responsible for the appearance of the six-pack. Performing sit-ups regularly can build strength and endurance in your core muscles.
Second Ab Workout Exercise: Leg Raise
- Lie on your back with your legs extended and your arms at your sides.
- Engage your core muscles and slowly lift your legs off the floor until they form a 90-degree angle with your body.
- Lower your legs to the starting position, stopping just before they touch the floor.
- Perform the desired number of repetitions, aiming for 2 to 3 sets of 10 to 15 repetitions.
Leg raises primarily target the lower abdominal muscles, which can be difficult to isolate with other exercises. It also engages your entire core, including your rectus abdominis, obliques, and lower back.
Third abs training exercise: Russian twists
- Sit on the floor with your knees bent and your feet lifted off the ground. Lean your torso back slightly, creating a V shape with your body.
- Tighten your abdominal muscles to stabilize your torso.
- Clasp your hands in front of your chest. Rotate your torso to one side,
- Bring your elbows toward the floor.
- Return to center and turn to the other side.
- Continue alternating sides for the desired number of repetitions.
Russian twists can help strengthen your rectus abdominis and lower back muscles. You directly engage your oblique muscles by twisting your torso, resulting in increased strength and definition.
Fourth Ab Workout Exercise: Planks
- Get into a push-up position with your forearms on the floor, shoulder-width apart.
- Contract your abdominal muscles by bringing your navel toward your spine.
- Keep your body in a straight line from head to heels, avoiding any sagging or hunching.
- Keep your elbows directly under your shoulders and your neck neutral.
- Hold this position for as long as you can, gradually increasing your hold time as you get stronger.
Planks are incredibly effective for strengthening your core muscles. A strong core contributes to better posture and can help relieve back pain.

Fifth Ab Workout Exercise: Mountain Climbers
- Start in a push-up position with your hands shoulder-width apart and your body forming a straight line from head to heels.
- Quickly bring your right knee toward your chest, keeping your back flat.
- Return your right foot to the starting position and bring your left knee toward your chest.
- Continue alternating legs in a quick, fluid motion.
- Keep your core engaged throughout the movement, avoiding any sagging in your hips or back.
Mountain climbers are a great way to strengthen your core muscles, including the rectus abdominis, obliques, and lower back. This exercise elevates your heart rate, helping to improve cardiovascular health.
Sixth Ab Workout Exercise: Side Planks
- Lie on your right side with your legs extended and your right forearm on the floor, elbow directly under your shoulder.
- Contract your abdominal muscles by bringing your navel toward your spine.
- Lift your hips off the floor in a straight line from your head to your ankles.
- Hold this position for as long as you can, keeping your body stable.
- Lower your hips to the floor, then repeat on your left side.
Side planks directly target your oblique muscles, helping to tone and strengthen them. This exercise challenges your core stability, making you more balanced and coordinated.
Seventh abdominal workout exercise: Flutter kicks
- Lie on your back with your legs straight and your arms at your sides.
- Raise your legs a few inches off the floor, keeping them straight.
- Quickly alternate kicks up and down, resembling a scissor-like motion.
- Keep your lower back pressed into the floor and your core engaged throughout the exercise.
- Breathe regularly and rhythmically.
Flutter kicks specifically target your lower abdominal muscles, helping to tone and strengthen them. By engaging your core muscles, flutter kicks help improve your overall stability and balance.
Finish the ab workout with cool-down exercises like gentle stretches and hip flexor stretches for one minute.
Note: Remember to listen to your body and modify ab workouts if necessary. If you’re new to exercising, start with shorter durations and gradually increase the intensity and duration as you get stronger.
Take away
This 10-minute ab workout is an effective way to improve your core muscles. These exercises, leg raises, planks, and Russian twists are all workouts that can help you target your rectus abdominis, obliques, and lower back. Remember to listen to your body, use appropriate techniques and gradually increase the intensity as you gain strength. Constant practice and a well-balanced diet will help you achieve a firm and sculpted abdomen. So grab your mat and get ready to sculpt your body in just 10 minutes every day!
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