10-Minute Abs Workout That Requires no Equipment

Building six-pack abs is not an easy task and maintaining them is a bit difficult than that. However, you can still manage to reveal your ab with this 10-minute abs workout that requires no equipment except your own body weight.

This 10-min ab workout is adaptable because you can do it anywhere you like, such as at home, on the ground, or in the gym.

In this article, I’m going to include some of the best ab workouts that will help you strengthen your core and target all parts of your abdominal muscles, such as upper abs, lower abs, and obliques. These abs workouts may also help you to lose weight and flatten your tummy.

I’ve designed the10 minutes ab workout routine in a way that you can have great a core workout in a short amount of time.

Tip: The only workout isn’t enough, along with that, you need to maintain your nutrition for better results.

Muscles Of The Core

Just for the knowledge, I want to briefly describe abs and core muscles so that you can target the muscles you want. Abs are divided into three parts upper, middle, and lower.

Along with the muscles of the rectus abdominish, you’ll also need to work on internal and external obliques for an overall stronger core.

Abdominal Muscles
Abdominal Muscles

Maybe you already know that everyone has six-pack abs. In people with low body fat, it is clearly visible under the skin. However, those are not bigger because they haven’t worked on them.

Best Bodyweight Ab Workouts to do at Home

Upper Ab Exercises

1. Standard Crunches

The standard crunches are the base workout of the abs training and you should always start exercising with basics. Standard crunches are mainly effective for upper abs but also works on overall abs and obliques.

10 minutes workout for abs
Standard Crunches
Source: Giphy

How to do standard crunches

  • Lie flat on the floor with your knees bent and your feet flat on the ground. Keep your hands behind your head.
  • Lift your shoulder blades off of the ground. Maintain breathing level exhale when you crunch and inhale when you return to the starting position.
  • Do 15-20 reps in 30 seconds.

2. Tabletop crunches

The tabletop crunches build a stronger core as well as improve stability. This workout is effective for upper abs training.

How to do Tabletop crunches

  • Lay down on your back with your legs in tabletop position and hands behind your head.
  • Brace your core and slightly lift your butt off the door.
  • Start crunching up by squeezing your abs during movement.
  • Try to do 15-18 reps in 30 seconds.

3. Modified v-sits exercise

Modified v-sits exercise
Source: Vimeo

How to modified v-sits exercise

  • Sit on the floor with keeping your arms slightly bent at your sides for support. Bend your knees and keep your feet off the floor.
  • lift your legs as close as your chest, keeping them straight and together.
  • Keep your back straight and perform in a controlled motion.
  • Squeeze for a moment and return to the starting position. That’s one rep!
  • Do 12-15 reps in 30 seconds.

Lower Abs Workout

1. Air plunge abdominal exercise/ Pulse up

Air plunge abdominal exercise is a part of an intense abs workout. It is very effective for building your lower abs. Not only this, but air plunge crunches also strengthen hips, lower back, and abductor. This also makes your body flexible.

How to do Air plunge abdominal exercise or Pulse up

  • Lie flat on the floor and keep your hands straight at your side for support and legs extended straight off the floor around 15-20 degree.
  • Brace your core and pull your knees above your abs then push toward the ceiling.
  • Hold for a second and squeeze your core then return to the starting position. That’s one rep
  • Try to perform 12-15 reps in 30 seconds.

2. Toe touching crunches

10-minute workout for abs
Toe touching crunches
Source: Giphy

How to perform Toe touch crunches

  • lie flat on the floor and keep your legs straight toward the ceiling.
  • Brace your core and start touching your toes with your fingers if possible.
  • Hold for a second and squeeze your core then return your upper body to the starting position. That’s one rep
  • Try to perform 12-15 reps in 30 seconds.

Toe-touch crunches Benefits

  • Tone your abdominal muscles and build a stronger core.
  • May reduce your back pain.
  • Crucial for building lower abs.

3. Scissor Kicks abs workout

The scissor kicks target your core muscles, glutes, quadriceps and abductors and strengthen your lower body. This exercise also tones your abs muscles and reduce the chance back pain and injuries.

Scissor Kicks abs workout
Scissor Kicks abs workout
Source: Giphy

How to do scissor kicks ab workout

  • Lie flat on a floor with your legs extended in the air.
  • keep your hands under the lower back for support.
  • Raise your leg alternately like scissor works.
  • Engage your core and maintain your breathing level during the movement.
  • Perform 15-20 reps in 30 seconds.
  • You also make it more effective by keeping your head off the floor.

4. V-up crunches

V-ups crunches are better for targeting all of your abs muscles, including your lower abs, obliques and core. It is better than traditional crunches. This one is a bit tough but very fruitful when it comes to building a strong core and abs. If you aspired to achieve six-pack abs then you must start doing v-up crunches.V-up crunches

How to V-up Crunches

  • Lay down on the floor on your back, your arms are extended straight overhead and keep your legs straight.
  • Now raise your legs and arms at the same time.
  • Try to touch your toes with your fingers without bending your knees.
  • Return to the starting position by lower your arms and leg at the same time. That’s one rep.
  • Do 12-15 reps in 30 seconds if possible.
  • Keep your core tight during the movement.

V-up crunches benefits

  • If you did properly the results can give you goosebumps.
  • This not only works on abs and core but also strengthen your back muscles.
  • v-up crunches are also helpful in weight loss as they burn more calories.

Oblique And Other Core Workouts

1. Russian Twist

The Russian twist is the popular workout for the side abs or obliques. This exercise targets all the muscles in your core and making it a great abs workout & must be included in your workout plan. This is a great workout to boost obliques and core strength.

Russian Twist benefits:

  • This improves your body balance, builds stability in your spine, and trims your mid-section all at once.
  • It also burns calories and helps to reduce the excess fat at the side of your belly.
  • Russian twist helps to reduce back pain and makes you a bit flexible.
  • By doing regularly you can also help improve your body posture.

2. Side plank

The side plank is a great workout for strengthening the oblique and abdominal muscles. It is the best workout for building stronger obliques and abs. This is effective for people with lower back problems as this strengthen your joints and muscles.

Side Plank Abs exercise
Side plank

How to do a Side Plank

  • Hold your body at your side in a straight position supported by only one arm.
  • Keep your both legs on the side just above the ground.
  • Be in the same position for 15 seconds for each side.

Side Plank benefits

  • The side planks improve your body balance.
  • Planks work on many muscles at the same time from obliques and lower back to arms and shoulder.
  • Helps in building six-pack abs promptly.

3. Mountain climbers

Mountain climber is a part of “High-Intensity Interval Training” (HIIT) workout. This exercise is a great way to warm up the body. It works on several muscles at the same time and best for improving endurability.

Mountain climbers
Mountain climbers
Source: Giphy

How to do a Mountain climbers

  • Get into a plank position
  • Your hands should be shoulder width apart.
  • Pull your knees one by one toward your chest as close as you can.
  • Make sure to engage you core muscles while doing it.

Mountain climbers benefits

  • This exercise strengthens your core and enhances your stamina.
  • Mountain climber is a great way to burn more calories. Hence, it is effective in weight loss plan.
  • Mt. climber works on the whole body. Apparently, it increases your body mobility and improves body flexibility.

4. Planks

The planks are a crucial exercise when it comes to abs workouts. It does not only strengthen the core but also great for helping other muscles in your midsection such as your abdominal muscles. Abdominal muscles are crucial for supporting your back and spinal cord that are important in preventing any injuries.

Almost all fitness and sports persons do this workout for improving their core strength and overall body stability and metabolism.

Planks benefits

  • The planks improve body postures and help you in weight loss.
  • It strengthens your abdominal muscles.
  • Planks can greatly improve in your muscles down your whole body. Making them a hugely effective exercise to perform.
  • This must include in your abs workout plan.

5. Bicycle crunch Abs

The bicycle crunch is one of the crucial exercises for building a strong core and obliques. It targets nearly all of your ab muscles and helps you to reveal your abs and core. In a study of Acefitness bicycle crunches were proved to be one of the most effective abs workouts.

 Bicycle crunch Abs
Bicycle crunch
Source: Giphy

How to perform Bicycle crunches

  • Lay down on your back with your legs in tabletop position and hands behind your head.
  • Kick your right leg out and pull your left leg’s knee to touch with your right hand’s elbow.
  • Squeeze your abs for a second then again kick out your left leg and pull right leg’s knee to touch with your left hand’s elbow
  • Squeeze your abs for a second then continue doing it for 30 seconds.

Breakdown of 10-minute Abs Workout Routine

We’ll start with the upper abs workout followed by lower abs and obliques. Lastly, we’ll see some known exercises that work on your full core. You can divide a 10-minute ab workout for different core muscles in the following way:

  • UPPER ABS: 3 exercises 25 seconds each with 20 seconds rest between each exercise. It means 25*3+20*3=135 seconds or 2 minutes and 15 seconds
  • LOWER ABS: 4 exercises 30 seconds each with 20 seconds rest between each exercise. It means 30*4+20*4=200 seconds or 3 mins and 20 seconds
  • OBLIQUES & CORE WORKOUT: 5 exercises 30 seconds each with 25 seconds rest between each exercise. It means 30*5+25*5=275 seconds or 4 minutes and 35 seconds

To perform these exercises you’ll definitely need a timer. You can either use your mobile or a fitness tracker.

A 10-Minute Abs Workout Routine to get 6 pack

ExerciseReps/secondsRestMuscle Worked
Mountain climbingAMRAP/15 seconds15 secondsFull Core
Normal crunches15/15 seconds15 secondsUpper Ab
Tabletop crunches15/30 seconds30 secondsUpper Ab
Pulse up10/30 seconds30 secondsLower Ab
Bicycle crunch10/30 seconds30 secondsFull Core
Plank60 SecondsNo RestUpper and Lower Ab
Side plank30 seconds/sideNo RestOblique
V-ups20 seconds40 secondsLower Ab
Scissor Kicks20 seconds40 secondsLower Ab
Toe touching10/30 seconds30 secondsLower Ab
Modified V-ups10/20 seconds40 secondsUpper Ab
Russian Twist30 secondsOblique
10 minute workout routine for Abs
10-Minute Abs Workout
10-Minute Abs Workout Plan

The one session of 10 Min Ab workout can burn approximately 120-150 calories. So If your aim to burn more calories while strengthening your core and building abs, it can be quite efficient and effective.

How many days a week should I do this 10-Minute Abs Workout?

The answer to this question is largely depends on your personal fitness goal. But for the general population, I would recommend three times a week. According to an article published by the American Council of Exercise (ACE), Giving one day rest after a workout allows your muscles to repair damaged tissues from the mechanical stresses of exercise as well as fully recover from the strains of hard exercise.

How long does it take time to see the result?

If you’ll do this consistently, You can see positive results in just 30 days.

Some advertisements show you that you can have six-pack abs in just 21 days or 3 weeks. However, the reality is, you can’t have visible abs in just 3 weeks unless you have a very low body fat percentage.

It takes great effort, strength, and persistence. There are no shortcuts to get stronger abs and core. Only regular workout and calorie deficit will help you achieve your aspired result. Along with these abs exercises eat low-calorie foods for better and faster results.

If you’re a fitness enthusiast who loves to exercise at home with little to no equipment, then this 10 minutes workout for abs may help you a lot.

Final Words

You can perform this 10 minutes abs workout at home or even at the gym. If you found it useful let me know in the comment section. And remember only a regular workout and a good diet will help you to achieve your aspired fitness goal because there are no shortcuts.

Disclosure: This post may contain an affiliate link.  So If you buy something through that link, I might get a small commission, without costing any extra penny to you.

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