Let’s be honest here. Most of us want strong abs not just to look good, but to feel good. I mean, who doesn’t want to stand taller, move better, and not groan every time they get off the couch?
I’ve tried all kinds of ab workouts over the years. Some were too long. Some were too hard. Some were just… boring. But this 10-minute ab workout? Total game changer. It’s short, simple, and really works. No equipment needed. Just a mat, some space, and a little motivation.
I started doing this in my bedroom during quarantine. I wasn’t going to the gym, and my back started acting up from all the sitting. This workout helped me build core strength without killing my neck or needing to do a thousand crunches.
You can do this in your living room, your backyard, or even in your PJs before breakfast. No fancy gear. No gym bros yelling. Just you and your abs getting stronger, one rep at a time.
Why Core Strength Actually Matters
So let’s clear something up. Your core isn’t just your six-pack muscles. It’s your entire midsection. That includes your abs, obliques (side abs), lower back, and those deep muscles under your belly button that support your spine.
When your core is strong:
- You stand taller
- You move with better control
- Your lower back hurts less
- You feel more confident
- Your clothes fit better
I noticed this most when I was carrying heavy grocery bags from Costco. I used to twist awkwardly and pull something in my back. Now? I feel way more stable.
So yeah, abs aren’t just for the beach. They’re for real life.
The Setup
This is a 10-minute circuit, meaning you do each exercise back to back. I usually go for 40 seconds on, 20 seconds off. But if that feels like too much at first, try 30 seconds on, 30 seconds off.
You’ll go through 10 moves total. By the end, you’ll feel your core working hard but not destroyed. And hey, if you want to add music or set a timer on your phone, go for it.
Ready? Let’s go.
1. Dead Bug
Lie on your back with your arms straight up and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your back flat. Then switch.
Why I love it: Works your deep core muscles. Helps you build control and coordination. Plus, it’s gentle on your back.
Pro tip: Don’t let your lower back arch off the floor. That’s where the real magic happens.
2. Heel Taps
Stay on your back with your legs in tabletop. Slowly lower one heel down to tap the floor, then bring it back up. Alternate legs.
Why I love it: Easy to learn, but sneaky effective. Helps target your lower abs without doing crunches.
Pro tip: Move slow and steady. Rushing takes away the burn.
3. Forearm Plank
Flip over and come onto your forearms and toes. Keep your body in a straight line from head to heels.
Why I love it: This is the classic. Full-core engagement. Works your abs, shoulders, and even glutes.
Pro tip: Squeeze your belly in and don’t let your hips sag. I like to stare at a spot on the rug and just breathe through it.
4. Mountain Climbers
Stay in a plank and start driving your knees toward your chest, one at a time, like you’re running in place.
Why I love it: Cardio meets core. Gets your heart rate up while hitting your abs hard.
Pro tip: Try to keep your butt down. I used to lift my hips too high and it stopped working my core.
5. Bicycle Crunches
Lie on your back with hands behind your head and legs lifted. Twist to bring your right elbow to your left knee, then switch.
Why I love it: Hits your obliques and helps sculpt that waistline. Also feels kinda fun once you get into the rhythm.
Pro tip: Don’t pull your neck. Keep your elbows wide and use your core to twist, not your head.
6. Leg Raises
Lie flat and place your hands under your hips. Lift your legs straight up, then slowly lower them back down without touching the floor.
Why I love it: Targets your lower abs like crazy. I do this one when I want to feel the burn fast.
Pro tip: Keep your lower back pressed into the mat. If it starts to arch, bend your knees a bit.
7. Russian Twists
Sit up tall, lean back slightly, and lift your feet off the floor. Twist your torso side to side, tapping the floor on each side.
Why I love it: Works your side abs and helps build rotational strength. I do this with or without a small weight.
Pro tip: Keep your chest lifted. Don’t let your back round or your shoulders hunch forward.
8. Plank Shoulder Taps
Get into a high plank. Tap your left shoulder with your right hand, then switch. Keep your body as still as possible.
Why I love it: Great for building stability and fighting off that side-to-side wobble. Also tones the arms a bit.
Pro tip: Slow it down. The slower you go, the more your core has to work to keep you steady.
9. Flutter Kicks
Lie on your back with your legs extended. Lift your heels a few inches off the floor and kick them up and down like you’re swimming.
Why I love it: Absolute fire for the lower abs. Makes me feel like I just did 50 crunches, but I didn’t move my upper body at all.
Pro tip: Keep your hands under your butt if your back needs more support. That’s what I do most days.
10. Seated In & Outs
Sit up tall with your hands behind you for support. Extend your legs straight out, then pull your knees in toward your chest.
Why I love it: Works the whole core and gives me a nice stretch at the top. I like to finish with this one because it feels complete.
Pro tip: Keep your belly pulled in tight and breathe with each rep. Don’t just flop in and out.
How I Fit This Into My Week
I don’t do this every single day. Usually, I’ll hit this workout 3–4 times a week, either in the morning to wake up or after a walk to end on a strong note.
Here’s what a typical week might look like for me:
Monday: 10-minute ab workout + short walk
Tuesday: Rest or light stretching
Wednesday: 10-minute abs + 15-minute yoga
Thursday: Go for a walk or light weights
Friday: 10-minute abs before dinner
Saturday: Longer full-body workout
Sunday: Chill, maybe some stretches or deep breathing
I try not to beat myself up if I miss a day. The whole point is to build strength over time, not stress myself out.
What I Noticed After a Few Weeks
After sticking with this routine for 3–4 weeks, I started feeling:
- Stronger when sitting or standing
- Less back pain after working at my laptop all day
- More stable when doing other workouts
- More defined abs, especially the top ones
- Better balance and posture in everyday stuff
And the best part? I didn’t need a gym, a trainer, or an hour-long workout. Just a mat and 10 minutes.
If you’re trying to build a strong core but don’t know where to start, this workout is a great first step. It’s quick, simple, and actually enjoyable. Okay, maybe not during the flutter kicks… but everything else? Totally doable.
