Looking for a stronger and more functional core? This 10 minute ab workout will get you there! Skip the sit ups and instead opt for this at-home core workout!
This home ab workout targets all the muscles of your core with low-impact, strength-based moves. Not only will it strengthen your abs bit it'll help you pick up, lift, and play better too!
Though most ab workouts are geared towards flat stomachs and six pack muscles, as a Certified Strength & Conditioning Specialist, I can tell you that you need much more than one ab workout to obtain a six pack.
Instead, place your time on getting strong as well as toned with this 10-minute ab workout that focuses on the strength of your core and not just the "six pack ab muscles"!
This workout is done in under 10 minutes and can easily be modified to suit your fitness level.
Though it does require a resistance band, that can easily be replaced by a baby, a weight, a watermelon, or anything else you have hanging around!
And hard tip, if you're worried about diastasis recti, know that there are a lot of modifications for the ab workout that are core-healing friendly. Learn more about how to heal diastasis recti years lady.
10 Minute Ab Workout
| Parlof Press | 10 reps |
| Body Saw Plank | 30 seconds |
| Alternating Vup | 8-10 reps per side |
| Side Planks | 30 seconds per side |
| Rest | 30-40 seconds |
Perform each exercise back to back for the prescribed number of repetitions. Rest for thirty to forty seconds then repeat for a total of three rounds.
Parlof Presses
Perform ten repetitions of parlof presses on each side.
- Using a resistance band anchored to something and come into a standing position beside the anchor point with the band tight and held with both hands at chest height
- Keep a neutral body position
- Press the band away from the body
- Pause and resist the temptation to rotate towards the tension
- Return the band to the starting position at chest height and repeat.
A wonderful exercise for the core muscles. The goal of this exercise is to prevent or resist rotation through the torso. To do this, your core muscles must work together to stabilize the torso.
No equipment hack: don't have a band? Come into a half kneeling position, keep the torso upright and hug a baby or light weight to the chest. Then, maintaining that kneeling position, press the weight sway from the chest as far as you can without your low back arching. Bring it back in and repeat.
Body Saw Plank
Perform this exercise for 30 seconds.
- Come onto your forearms and toes with your hips and tummy off the ground
- Contract all muscles in the body (squeeze the glutes, press the arms away from each other, fully extend the legs)
- Keep your hips in line or slightly below the shoulders.
- Slowly rock your upper body forward so that your shoulders come past your elbows. Then, push the body back so that the shoulders come behind the elbows.
- Move slowly and don't let the hips twist or the back arch.
- Keep rocking for thirty seconds.
Intensity hack: do this on the floor with sliders under your feet or elevate your plank onto a swiss ball for extra stability. Can be done on hands or forearms.
Alternating Vups
Perform this exercise for 8-10 repetitions per leg
- Begin by laying on your back with your legs straight out.
- Use your abs to raise your upper body off the ground at the same time that you raise the left leg.
- Bring the body into a "V" position at the top with the hands by the left leg. Pause briefly.
- Slowly release the position with control and return to the starting position.
- Repeat the movement with the right leg.
Note: as you release from the top, come into a bit of a posterior pelvic tilt, aiming to keep the low back slightly rounded and touching the ground. Do not arch the low back.
Variation: if the vups are too much for you and you're feeling them in your low back, switch to lying leg raises instead. Similar to above, the lying leg raises can be done single leg as well for less intensity.
Side Planks
Perform this exercise for 30 seconds per side.
- Lay on your left side with your shoulders stacked and feet on top of each other
- Press into the floor and raise the hips off the ground
- Keep a straight line through the shoulders, hips, and feet. Keep the chest open
- Hold for thirty seconds. Release and repeat on the other side
Intensity hack: want to step it up? Add hip dips or raise the top leg to make it harder! Likewise, keep the knees bent on the floor to regress the exercise and make it easier!
Other Wicked Fitness Tips & Home Workouts
- How to master push ups as a beginner
- 3-day Dumbbell workout plan
- 10-minute slider workout for abs
- The best no equipment shoulder exercises
- How to make at home workouts harder
- Dumbbell quad exercises you can do at home
- Everything you need to know about home workouts
- The best tricep exercises for women
- Wicked exercises for back strength
- Why you should use pause rep training
- 6 Week Fat Loss Plan At Home
- 25+ At Home Workout Planks For Weight Loss
- Follow-along at-home workouts
- Fitness tips
Satisfy Your Sweet Tooth & Fuel Your Body
The ultimate collection of high-protein, no-bake snacks for busy moms.
As a mom of three, I know the struggle of feeling exhausted and constantly reaching for sugary snacks. It wasn’t until I started increasing my protein intake with delicious, dessert-like snacks that I finally felt energized and satisfied—without having to choke down another chicken breast.
With the Strong and Sweet Protein Guide, you’ll get over 25 high-protein, snack recipes that taste like dessert and pack in 17+ grams of protein per serving. These snacks are perfect for fueling your energy and keeping those sweet cravings in check—without adding more stress to your already busy day.
No more mid-day crashes, no more boring meals—just simple, delicious snacks that help you feel full and energized.
Grab your copy today and start enjoying snacks that power your day and satisfy your cravings!
Inside the Strong and Sweet Guide, you’ll discover exactly how much protein you need each day, how to choose the right protein powder, and enjoy over twenty-five easy ultra-simple snack recipes, each packed with 17 grams of protein or more.
Frequently Asked Questions About Ab Workouts At Home
Though it's not the end of the world to hit ab muscles every day, it can create a muscle imbalance. I'd suggest using this 10-minute ab workout 3 times per week with some rest days in between.
When it comes to calorie burn, much of this will depend on the bodyweight and fitness level of the person performing it. However, a 10-minute ab workout can burn anywhere from 50-100kcals.
Bailey
As a busy mom, I love the quick and effective exercises that strengthen my core without the need for endless sit-ups. Shelby's expertise shines through, making fitness practical for every mom. A must-try for busy moms looking to enhance their core strength!
fitasamamabear
This makes my heart happy, thank you for the kind words!
Julia
Quick, effective, and easy to fit into my schedule, it's the perfect solution for busy days! I felt the burn in all the right places, and I love that I can squeeze in a solid workout without sacrificing too much time. Thanks for this amazing routine!
fitasamamabear
Quick and effective is definitely a staple for me1