10 Minute High Intensity Abs/Core Workout [For Advanced and Beginners]
Jumping Jacks: 30 seconds
Marches in Place: 30 seconds
Circuit (Repeat 3 times):
Each exercise should be done for 30 seconds with 10 seconds rest in between.
Crunches: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head (not pulling on your neck) and lift your upper back off the ground, engaging your core muscles. Lower back down with control.
Russian Twists: Sit on the floor with knees bent and feet flat on the ground. Lean back slightly with your torso at a 45-degree angle to the floor. Twist your torso from side to side, bringing your opposite elbow towards your knee on each side. Keep your core engaged and avoid arching your back.
Plank: Get into a high plank position on your forearms, with your elbows shoulder-width apart and your body in a straight line from head to heels. Hold this position for 30 seconds.
Side Plank (each side): Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground, forming a straight line with your body. Hold for 30 seconds on each side.
Cool-down (1 minute):
Arm circles (forward and backward): 15 seconds each direction
Modification:
If you find any exercise too difficult, you can modify it as follows:
Crunches: Keep your feet flat on the floor and don’t lift your upper back as high.
Russian Twists: Don’t lean back as far and focus on a smaller twist.
Plank: Lower yourself down to your knees for a knee plank.
Side Plank: Drop your knees to the floor for a side plank on your knees.
Listen to your body and take breaks when needed. You can also adjust the difficulty of the exercises as you get stronger.
For a visual demonstration of these exercises, you can search for “10 minute core workout” videos on YouTube.