10 Minute Ab Workout

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

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.

1. 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
2. Keep a neutral body position
3. Press the band away from the body
4. Pause and resist the temptation to rotate towards the tension
5. 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.

1. Come onto your forearms and toes with your hips and tummy off the ground
2. Contract all muscles in the body (squeeze the glutes, press the arms away from each other, fully extend the legs)
3. Keep your hips in line or slightly below the shoulders.
4. 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.
5. Move slowly and don't let the hips twist or the back arch.
6. 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

1. Begin by laying on your back with your legs straight out.
2. Use your abs to raise your upper body off the ground at the same time that you raise the left leg.
3. Bring the body into a "V" position at the top with the hands by the left leg. Pause briefly.
4. Slowly release the position with control and return to the starting position.
5. 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.

1. Lay on your left side with your shoulders stacked and feet on top of each other
2. Press into the floor and raise the hips off the ground
3. Keep a straight line through the shoulders, hips, and feet. Keep the chest open
4. 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!

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Frequently Asked Questions About Ab Workouts At Home