We are going to provide you with 9 bodyweight exercises, that consist of using only 10 minutes of your time, to help achieve a defined 6-pack! These moves will force your abs to become strong and defined and you do not need a gym or any equipment.
It’s important to warm up your abs before you start, then keep them tensed throughout each move to work the muscles close to their capacity. By the end, you should be able to feel the muscles worked, and that’s what it takes to make them look and perform better.
So, all you need to do is perform the nine moves in order shown for 20 sec each, and resting for 10 sec between moves. At the end rest for 10 sec then repeat the circuit. Do this at the end of a session a couple of times a week, or after a good stretching workout, then change the moves you do. It is also advisable to stretch after!
1. Hollow plank:
Time: 20sec Rest: 10sec Why: It works your all abs muscles, including the deep-lying stability muscles, as well as strengthening your lower back.
How To:
- Lie on your back with your arms and legs fully extended.
- Contract your abs and raise your hands and feet off the floor.
- Maintain this tension on your core for 20 seconds without letting your hands or feet touch the floor.
2. Plank side-to-side feet jump and tuck:
Time: 20sec Rest: 10sec Why: It works your upper and lower abs, as well as your obliques (side abs).
How To:
- Start in the top of the press-up position, then jump your feet forwards so your knees come towards your hands.
- From there kick your legs back and to one side, then bring your knees back into the middle and then out to the other side.
- Focus on keeping each jump smooth while maintaining tension on your working muscles.
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3. Bicycle crunch:
Time: 20sec Rest: 10sec Why: It primarily works your obliques, but your upper and lower abs are also heavily recruited to keep your upper back and feet up off the floor.
How To:
- Lie on your back, then crunch your torso up while lifting your feet from the floor.
- Crunch and twist your torso so your elbow comes forwards while bringing in the opposite knee, so they meet over your body.
- Reverse the move to the start position, then repeat with the opposite elbow and knee, making sure you keep your feet off the floor for the full 20 seconds.
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4. Rolling plank:
Time: 20sec Rest: 10sec Why: A tough variation on the classic plank that places more emphasis on your obliques.
How To:
- Start in the plank, resting on your forearms with your elbows under your shoulders.
- Roll to one side so that your hip touches the floor, then roll back to the other side so that hip touches the floor.
- Repeat, keeping the movement slow and controlled.
5. Heel touch:
Time: 20sec Rest: 10sec Why: Far harder than it looks, this move works your upper abs and obliques.
How To:
- Lie with your upper back off the ground, knees bent and feet flat on the floor.
- Crunch and reach forwards with one straight arm to touch your ankle, then go back to the start and repeat on the other side.
- Keep your upper back off the floor throughout.
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6. Side plank crunch:
Time: 20sec Rest: 10sec Why: Another move that works your obliques, while the crunch movement recruits the small stabilising muscles to keep you balanced.
How To:
- Start in a side plank position resting on one forearm, with your elbow under your shoulder.
- Hold your top arm straight out next to your head with your top leg raised.
- Contract your abs to bring your elbow and knee together, then straighten both back out.
- Swaps sides for the second set.
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7. Legs-together hip thrust:
Time: 20sec Rest: 10sec Why: One of the hardest and best ways to work your lower abs, which is crucial if you want to turn a four-pack into a six-pack.
How To:
- Lie on your back with your legs together and raised off the floor, and your arms straight and on the floor.
- Contract your abs to lift and raise your glutes and lower back off the floor.
- Hold this position at the top, then lower back to the start and repeat.
8. Press-up kick-out:
Time: 20sec Rest: 10sec Why: A challenging but rewarding move that works your chest and shoulders as well as your abs.
How To:
- Perform a press-up then, as you return to the start position, go onto one hand to raise your torso and kick your leg through.
- Return to the start position, do another press-up, then repeat but kick through to the other side.
- Keep each rep smooth and controlled and make sure your abs are fully engaged to prevent yourself from falling over.
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9. Plank with leg raise:
Time: 20sec Rest: 10sec Why: Raising your legs alternately will force your entire core to remain activated for the full 20 seconds of work.
How To:
- Start in the plank position, resting on your forearms with your elbows under your shoulders.
- Brace your core, then raise one foot as high as you can, keeping your leg straight.
- Lower it again, then raise your other leg.
- Keep each rep smooth and controlled, and hold your foot in the top position briefly to really work the abs hard.
