10 Minute Abs Workout at Home

Printable Sample Workouts Included

Do you want to tighten and tone your tummy? You can customize an abs workout at home to create a 10-minute program that will help you build a bikini-worthy body. Ab muscles are the main focus of almost every woman's workout.

Unfortunately, they also seem to be the most stubborn. Getting a lean, toned, flat stomach is the coveted goal, but it can be a tough battle to win. Cardio will help with weight loss or weight maintenance, but if you are going to whip those abs into shape, you need to give them some targeted attention.

Although it will take some work, the effort is well worth it because you will not only look great, but you will also notice improved posture, reduced lower back pain, and less risk of injury.

Remember, your core muscles are the center of almost every move you make, so the benefits of taking care of them go far beyond mere appearance.

  • We have included free sample workout plans below.


Abs Workout at Home

In just three or four 10-minute workouts a week, you can tone and strengthen your abs so you will look and feel your best at any age.

Let's begin with a list of ab exercises that will deliver amazing results. From there, you can put them together to customize a workout that fits your level of fitness and flexibility. 

The great thing about all these exercises is that they require very little space to perform and no equipment is necessary (although dumbbells, medicine balls, or resistance bands may be added).

abs workout at home

Abs Workout at Home Exercises


The Hundred

This Pilates move is a great way to begin any workout because it not only works the abdominal muscles, but it also raises your heart rate and gets the blood flowing to give you the energy you need for the rest of the routine.

  • Lie on the floor with your legs extended straight out and your arms at your sides, palms facing down. 
  • Lift your legs up to a 45-degree angle, keeping them together and as straight as possible. 
  • Raise your head and shoulders off the floor and pump your arms up and down about 6 inches. 
  • Extend your fingertips away from your body, keep your lower back pressed toward the floor, and your abs tight. 
  • Remember to breathe deeply and evenly. Continue to hold this position and pump arms for 1 minute or desired length of time.


Leg Lowers

  • Lie on your back with your hands under your hips and your legs extended straight up in the air.
  • Lift your head and shoulders off the floor.
  • Lower your legs down until they are about 2-3 inches above the floor then raise them back up toward you head, lifting your hips off your hands at the top of the movement. 
  • The higher you can raise your hips, the more you will work those lower abs. If this is too difficult, keep your head and shoulders down or bend your knees slightly. Repeat for one minute or desired number of reps.


Toe Touch Crunch

  • Lie on your back with your legs extended straight up in the air.
  • Lift your shoulders and head off the floor, reaching your hands toward your toes. 
  • Remember to keep your legs above your hips – don't let them move forward toward your head.

Plank and Plank Variations

The plank is one of the best ab exercises, but you will also have the added bonus of working your arms, shoulders, chest, and legs.

  • Begin in push-up position with your palms on the floor in line with your shoulders. Engage abs and press shoulder blades together.
  • Lower your right arm down to your elbow, followed by your left arm.
  • Place your right hand on the floor and lift until your right arm has returned to straight position. Repeat with left arm. 
  • Keep alternating between your elbows and a straight arm position for 30 seconds, then pause for a moment and continue the cycle for another 30 seconds, leading with your left arm this time.  
traditional plank exerciseKim Demonstrating the Bosu Ball Plank

For an extra challenge try the side plank. Lie on your left side with your feet stacked on top of one another and your left arm bent, elbow directly below the shoulder. Lift your hips and legs, keeping your body straight, your feet stacked, and your forearm on the ground. Hold for 30 seconds then repeat on your other side. 


Russian Twist

  • Begin in seated position with knees bent and heels on the ground.
  • Lean back until you are balancing on your tailbone. The further back you lean, the more you will work your abs.
  • Keeping your back straight, twist to the right, hold for 2 seconds, return to center, then twist to the left and hold for 2 seconds. 
  • Continue for 1 minute or desired number or reps. For an extra challenge, try lifting your feet off the floor or holding a dumbbell or medicine ball while twisting.
russian twistKyle Demonstrating the Russian Twist


Lying Body Extensions

  • Lie on your back, arms extended behind your head, legs straight out and lifted slightly off the floor.
  • Raise your shoulders and head up, tilting your chin toward your chest.
  • In a fluid motion, bend your knees in toward your forehead while bringing your arms around to clasp your knees.
  • Return to extended position (keeping your head and shoulders lifted) and repeat for 1 minute or desired number of reps.


Squat Twists

A weighted squat with a twist is a challenging core exercise that does a great job of connecting your lower and upper body. Exercises like the squat twist will boost your performance in other physical activities and regular daily functions.

  • Stand with your feet shoulder-width apart, arms extended straight out in front of you at shoulder height.
  • Bend your knees to a 90-degree angle, twisting your upper body to the right.
  • Return to center and straighten legs.
  • Repeat, twisting to the left.
  • Maintain correct squat posture and twist from the waist. 
  • Only your torso, shoulders, and head should move while your lower body remains stationary and forward facing. Try to bend as close to 90 degrees as you can for maximum effectiveness. Repeat for 1 minute or desired number of reps.
squat twistKyle Demonstrating the Squat Twist


Single Leg Stretch

This is another Pilate's exercise that will work the abs while being gentle on the rest of your body. If you suffer from joint or back pain, the single leg stretch is a great option.

  • Lie on your back with your left leg extended straight out and lifted about 6 inches off the floor and your right leg bent toward your chest.
  • Lift your head and shoulders off the floor.
  • Place your left hand on the inside of your right knee and your right hand on the outside of your right ankle.
  • Tug your right leg toward your chest gently and hold for 2 seconds.
  • Release leg and extend it out while drawing your left leg toward your body, placing your right hand on the inside of your left knee and your left hand on the outside of your left ankle.
  • Tug your left leg into your chest gently and hold for 2 seconds.
  • Repeat for 1 minute or desired number of reps.


Scissor Kicks

  • Lie on your back with your legs extended straight up in the air in line with your hips.
  • Lift your head and shoulders off the floor.
  • Keep your right leg in this position while lowering your left leg down to a 45-degree angle.
  • Bring the left leg back up and lower the right one.
  • Continue to scissor your legs, keeping your abs engaged. 
  • For maximum effectiveness, keep your legs as straight as possible. Repeat for 1 minute or desired number of reps.


Boat Pose

This classic yoga pose will not only strengthen your abs, but it will also improve digestion and balance.

  • Sit on the floor with your legs straight out in front of you and your hands beside your hips.
  • Lean your torso back while maintaining a straight line between your hips and your shoulders and lift your legs to a 45 degree angle, balancing on your sit bones and tailbone. 
  • Your body will form a “V” shape. Hold this position for 20-25 seconds then lower.
  • Rest for 10 seconds then repeat. If this is too difficult, you can place your hands behind your knees for support and balance, or bend your legs to a 90-degree angle.


Standing Pike

If you have neck or back issues, standing ab exercises may put less strain on those delicate areas.

  • Stand straight, extending your arms above your head.
  • Lift your right leg straight out in front of you, keeping it as straight as possible.
  • At the same time, lower your arms down, extending your fingertips toward your toes.
  • Engage the abs and really stretch forward to try to touch your right foot.
  • Lower your leg, raise your arms back above your head and repeat using the left leg.
  • Continue for 1 minute.


Standing High Knee Lifts

  • Stand with your feet about hip-width apart and your right arm extended straight above your head.
  • Draw your right leg up while pulling your right shoulder and elbow toward the knee.
  • Focus on squeezing the abs during the crunch and try to lift your knee above your belly button. Repeat for 30 seconds then switch sides.

To work the oblique's, do a cross body standing crunch by bringing your right elbow to your left knee. 


Bicycle

  • Lie on your back with your hands behind your head and your knees bent at a 90-degree angle.
  • Lift your head and shoulders off the ground.
  • Twist your torso so your right elbow touches your left knee (or as close as you can get) while extending the right leg straight out to a 45-degree angle.
  • Bring the right leg back in, twist torso to center and repeat on other side.
  • Continue for 1 minute or desired number of reps.

How to Customize Your Abs Workout At Home

There are many ways that you can create your own 10-minute abs workout. Or, you can make it 5 minutes, 15 minutes, 20 minutes.....whatever your schedule and endurance level allows. Here are some of your options:

  • Choose 10 exercises from the above list and repeat each for one minute. If you don't mind adding an extra minute or so to your workout, you can rest for 5-10 seconds in between. Or, repeat each exercise for 50 seconds and rest for 10.

  •  Choose 5 exercises from the above list and repeat the circuit twice (or as many times as you want).
  • Choose 10 exercises from the above list and repeat each for 30 seconds (or half the time). This will give you a great 5-minute workout, but you can complete the circuit twice for a 10-minute challenge.....or 3, or 4, or 5 times if you are so inclined.

  • Choose 8 exercises from the above list and repeat each for 1 minute, resting for 15 seconds between exercises.

  • Choose a few exercises from the above list and repeat each for a pre-determined number of repetitions.

As you can see, the options are  endless. You can mix, match, and keep your body guessing. You don't need fancy equipment, huge gyms, or even a lot of time. With a handful of exercises and a good interval timer, you can create a workout that will challenge your fitness level and help you build amazing abs.
 

Sample Ab Workouts

Workout #1

The Hundred
Rest

Leg Lowers
Rest

Alt Toe Crunch
Rest

Russian Twist
Rest

Sgl Leg Stretch
Rest

Boat Pose
Rest

Boat Pose
Rest

Squat Twists
Rest

Standing Pike
Rest

Standing High
Knee Lifts (Right)
Rest

Standing High Knee Lifts (Left)

 - 50 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds

 - 20 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds

 - 50 Seconds
 - 10 Seconds


 -
 50 Seconds
 - 10 Seconds


 -
 50 Seconds


 

Workout #3

The Hundred
Leg Lowers
Rest

Alt Toe Crunch
Russian Twist
Rest

Sgl Leg Stretch
Bicycle
Rest

Squat Twists
Standing Pike
Rest

Standing High
Knee Lifts

 - 60 Seconds
 - 60 Seconds
 - 15 Seconds
 
 - 60 Seconds
 - 60 Seconds
 - 15 Seconds

 - 60 Seconds
 - 60 Seconds
 - 15 Seconds

 - 60 Seconds
 - 60 Seconds
 - 15 Seconds

 
 - 60 Seconds


Workout #2

Standing Pike

Standing High
Knee Lifts (Right)
Standing High
Knee Lifts 
(Left)

Cross Body High
Knee Lifts (Right)
Cross Body High
Knee 
Lifts (Left)

Plank (Elbows
to Hands)

*Side Plank 
(Right)
*Side Plank (Left)

Repeat Circuit 2X

 - 60 Seconds

 
 - 30 Seconds
 
 -
 30 Seconds

 
 - 30 Seconds

 - 30 Seconds

 
 -
 60 Seconds

 - 30 Seconds
 - 30 Seconds

*Side Plank can be replaced
with Side Plank Twists



 

Workout #4

The Hundred
Rest (Hug
Knees to Chest)

Lying Body Extensions
Rest (Hug 
Knees to Chest)

Scissor Kicks
Rest

Alternating Plank
Rest

Side Plank (Right)
Side Plank Twists (Right)
Rest

Side Plank (Left)
Side Plank Twists (Left)
Rest

Sgl Leg Stretch
Rest

Russian Twist
Rest

Standing Pike

 - 60 Seconds

 - 10 Seconds


 - 60 Seconds
 
 - 10 Seconds

 - 60 Seconds
 - 10 Seconds

 - 60 Seconds
 - 10 Seconds

 - 30 Seconds

 - 30 Seconds
 - 10 Seconds

 - 30 Seconds

 - 30 Seconds
 - 10 Seconds

 - 60 Seconds
 - 10 Seconds

 - 60 Seconds
 - 10 Seconds

 - 60 Seconds
 



Printable 10 Minute Abs Workout Charts

Fill in the form below to get a free copy of our printable 10 minute abs workout charts. Use the prefilled in chart or customize your own 10 minute routine.  You get both charts.  We've also included a section for you to track your progress. Measure your waist before your first workout and again once a week till you reach your goal. 

10 minute abs workout chart
printable chart to track abs workout at home

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10 Minute Abs Workout Charts

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