10-Minute Core Workout for a Stronger Abs
This quick 10-minute core workout targets both your rectus and oblique abdominal muscles, all without the need for any equipment or machines.
Seven effective exercises designed to engage your rectus and oblique abs without any gym equipment or machines.
Warm-Up
Before starting the workout, it’s essential to warm up and stretch your core muscles. Perform each of the following three exercises four times on each side:
1. Standing torso twists.
2. Forward torso reaches with straight arms.
3. Side bends.
Workout Routine
Perform each exercise for 30 seconds. Set your timer and let's get started!
1. Knee Drive in Plank
Assume a plank position with hands under your shoulders, legs extended, abs and glutes engaged, and your belly lifted. Alternate bringing your knees forward while keeping your lower back stable.
Modification: Drop to your forearms and touch the floor with your knees one at a time.
2. Side Plank Knee Drive
Start in a side plank position with your top arm extended overhead and legs crossed—top leg behind, bottom leg in front. Exhale as you bend your top arm and knee, bringing your elbow and knee together, then return to side plank.
Modification: Support your bottom leg by placing the knee down and rest your arm on your forearm.
3. Mountain Climbers with Lateral Knee Drive
Begin in a plank position. Bring one knee diagonally toward the opposite hand. Jump and switch legs, rotating your knees toward the opposite hands. Perform this exercise with intensity, avoiding shoulder shrugging and holding your breath.
Modification: Drive your knee to the opposite side without jumping.
4. Side V-Ups
Lie on your side with legs straight. Place your bottom arm on the floor at a 45-degree angle from your body and extend your top arm overhead. Exhale as you simultaneously lift your torso and legs, reaching your top hand toward your feet while supporting yourself on your bottom elbow. Repeat on the other side.
Modification: Lift only your top arm and one leg.
5. Side Hip Raises
Lie on your side and prop yourself up on your bottom elbow with your shoulder directly above your elbow. Place your top hand on your hip. Cross your legs so the top leg is in front. Lift your hips off the floor as high as possible, then lower back down. Repeat on the other side.
Modification: Keep your bottom knee on the floor.
6. Partial Twists
Sit on the floor with knees bent at an obtuse angle and feet resting on your heels. Bend your arms at the elbows and clasp your hands together.
Exhale as you lean back slightly and rotate your torso to one side, touching the floor with your elbow before returning to center. Engage your abs strongly when leaning back. Repeat on the other side.
Modification: Twist side to side without touching the floor, focusing on core engagement.
7. Jumping Leg Raises from Plank
Start in a forearm plank. Jump your legs apart, then jump them back together.
Modification: Perform the movement without jumping by stepping your legs out to the sides one at a time.
Cool Down
After your workout, stretch the muscles you've worked with these three stretches.
Child’s Pose
Kneel and sit back onto your heels, then lower your torso over your thighs with arms extended forward. This pose stretches your back muscles. Hold for 10–15 seconds before moving on.
Abdominal Extension Stretch
Lie face down with your palms under your shoulders. Press your torso upward while keeping your hips on the floor. If possible, straighten your arms. This stretch targets the abdominal muscles. Hold for 10–15 seconds, then return to Child’s Pose.
Seated Side Stretch
Sit cross-legged. Place one hand on the floor and extend the other arm overhead, reaching to the opposite side. This stretch focuses on the oblique muscles.
You can perform this workout independently or incorporate it at the start of your regular routine. If added at the beginning, do the stretches at the end of your session.
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