You're SO Going to Feel This 10-Minute Ab Workout Tomorrow

Ashley Oerman
Photo credit: Kelsey Wells/ SWEAT/ John Francis
Photo credit: Kelsey Wells/ SWEAT/ John Francis

From Cosmopolitan

If you're here because you want a six pack, we need to talk.

What your abs look like has almost nothing to do with how strong they are, says Kelsey Wells, certified trainer and creator of the SWEAT app’s PWR At Home program.

Truth is, you, me, your mom, EVERYONE has abs! But whether you can see individual "packs" or even an "ab crack" (ugh, can we stop with these weird body goals now?), depends on genetics, says Wells.

But before you bail, you should know that the benefits of strong abs go way beyond looks. "Strengthening your core can deliver significant health benefits including improving your posture, balance and stability, as well as helping to protect your lower back." says Wells. So, yeah, your abs deserve love no matter what they look like.

In this beginner-friendly yet tough ab workout, you'll strengthen your whole damn core in less than 10 minutes. Just don't be mad if it hurts to everything tomorrow.

Let the sweating commence!

The workout

This routine consists of a one superset and one tri-set. For the superset, perform the two exercises back to back for the time noted, resting after each lap. Once you've done each move three times (or three laps), rest for one minute before moving to the tri-set. Set a timer for six minutes and perform each of the tri-set moves back to back for the reps noted.

  • Superset: plank, deadbug

  • Tri-set: ab bikes, toe taps, oblique crunch

Plank


Step 1: Start by placing your forearms firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.

Step 2: Brace your abdominals and ensure that your spine remains in a neutral position.Hold this position for 30 seconds, breathing deeply throughout.

Deadbugs


Step 1: Lie on your back with your arms extended directly in front of your chest, palms facing down, and your knees bent 90 degrees so that your shins are parallel to the ground.

Step 2: Draw your left arm back and down toward the floor, alongside your head. At the same time, extend your right knee and hip to lower your right leg. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.

Step 3: Raise your left arm and right leg to return to the starting position. Repeat the exercise on the opposite side. That's one rep. Continue alternating for 30 seconds.

Ab bikes

Step 1: Lie on your back with your legs extended out in front of you. Bend your elbows and place your hands behind your ears. Raise both legs and your head and shoulders off the mat.

Step 2: Keeping your right leg extended, bend your left knee and draw it in towards your chest as you rotate your torso to the left to bring your right elbow to your knee. Repeat the exercise on the opposite side. That's one rep. Continue alternating for 20 reps.

Toe taps

Step 1: Lie on your back with your legs extended out in front of you. Bend your elbows and place your hands behind your ears. Raise your legs off the floor so that your hips form a 90-degree angle.

Step 2: Extend your arms to bring your hands up toward your feet — slowly lifting your head, shoulder blades, and torso off the mat.

Step 3: Lower your torso, shoulder blades, and head to the mat and place your hands behind your ears return to the starting position. That's one rep. Do 15 reps.

Oblique crunch

Step 1: Place both hands on the mat shoulder-width apart, keeping both feet together behind you with your weight on the balls of your feet.

Step 2: Maintain a straight back to stabilize through your abdominals as you bend your left knee to bring it toward your left elbow.

Step 3: Extend your left knee to return to the starting position and immediately repeat the exercise on the other side. That's one rep. Continue alternating for 16 reps.

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