This 10-minute core workout can help strengthen your abs, obliques, and lower back. A fitness expert explains how short, consistent routines can help sculpt your core and improve overall stability.
You don’t always need an hour at the gym to develop strong, toned abs. Just 10 minutes a day can make a visible difference if you focus on the right movements. Exercises like planks, sit-ups, and Russian twists work not only your abs, but also your obliques and lower back, creating a strong, balanced core. A strong core improves posture, supports your spine, and improves your overall athletic performance.
According to a study published in the British Journal of Sports MedicineConsistent core workouts improve stability and strength while reducing the risk of injury. Fitness expert Yash Agarwal says this quick 10-minute routine works because it targets multiple muscle groups simultaneously, helping you tone up faster, increase your endurance, and strengthen your muscles.
Which muscles does an effective abdominal workout target?
An effective abdominal workout strengthens the core, which includes the rectus abdominis muscles (front abs), obliques (sides), and lower back. Together, these muscles stabilize your body during daily activities, workouts, and sports. A strong core not only improves your physique, but also promotes better balance, coordination, and posture. When you perform core workouts regularly, it can help improve mobility and reduce the risk of lower back pain, making it essential for both fitness and functional strength.
How to start and finish a 10 minute abdominal routine?
Every workout should begin with a one-minute warm-up to prepare your muscles and avoid injury. Try jumping jacks, high knees, or arm and leg swings to get your blood flowing.
Then, move on to your main eight-minute routine, which may include exercises like planks, sit-ups, leg raises, and Russian twists. Keep your movements controlled and focus on engaging your core throughout. Finally, finish with a minute of recovery. Stretch your hip flexors, abs, and lower back to promote flexibility and aid recovery. This quick warm-up and cool-down routine ensures your body stays strong and injury-free while you build definition.
Best Exercises to Sculpt Six-Pack Muscles
Crunches are the primary exercise for targeting the rectus abdominis, the muscle responsible for the highly sought-after appearance of the six-pack. To perform sit-ups correctly, lie on your back with your knees bent, contract your abdominal muscles, and exhale as you lift your shoulders off the floor, focusing on contracting your abs and not pulling with your neck. Leg raises also engage the rectus abdominis, but focus more on the tough lower abdominal muscles.
If you’re aiming for six-pack abs, sit-ups are your choice. Lie on your back with your knees bent and lift your shoulders off the floor using your abs, not your neck. Focus on exhaling as you contract your body.
Leg raises are another great move for your lower abs, an area that’s often harder to target. Keep your legs straight and raise them slowly, resisting gravity as you lower them. Together, these movements stimulate your rectus abdominis and help define that toned midsection.
Moves to strengthen and shape sides
Your obliques, those muscles along your waist, play a crucial role in balance and stability. To strengthen them, try Russian twists and side planks.
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For Russian twists, sit with your knees bent, lean back slightly, and rotate your torso from side to side while holding your hands together or a light weight.
For side planks, rest on one forearm, lift your hips and form a straight line from head to toe. These exercises build endurance, stability, and that sleek definition along your sides.
How to progress in your basic training?
Whether you’re a beginner or a pro, it’s all about regularity and progressive intensity. Start with fewer repetitions or shorter holds and increase as your body gets stronger. Fitness expert Yash Agarwal recommends gradually extending your plank time, adding weights for resistance, or combining moves for a challenge.
Remember, no abdominal workout is complete without a balanced diet and an overall fitness routine. Keep showing up for these 10 minutes every day and you’ll soon notice better posture, a stronger core, and more energy in every movement you make.
Related FAQs
How often should I do core training?
Fitness expert Yash recommends doing core workouts 3-5 times a week, allowing a day or two of rest for muscle recovery.
Do I need any equipment for this 10-minute core workout?
No equipment is needed. You can do all exercises, like planks, sit-ups, and Russian twists, using only your body weight.
When is the best time to do an abdominal workout?
You can do this at any time, depending on your schedule. Many prefer to do it after a cardio or strength training session or even as a quick, standalone morning routine.
Is this workout suitable for beginners?
Absolutely. Beginners can start with modified versions, like bent-knee planks or fewer repetitions, and gradually increase the intensity.
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