Total Abs and Core Workout Routine

A strong core supports better posture, improved balance, and more efficient movement in every workout you do. This total abs and core routine delivers focused work in a short time frame, making it effective even on busy days. The structure keeps your heart rate up while placing constant tension on your abdominal muscles, which helps build strength and endurance across the entire midsection.

This routine uses twelve exercises performed over ten minutes. Each move lasts forty seconds, followed by ten seconds of rest. The format encourages steady effort without long breaks, which keeps your core engaged from start to finish. You can complete this workout at home with only a mat and a small amount of floor space.

How the Workout Is Structured

Time and Format

The workout runs for ten minutes total and includes twelve exercises. Each exercise follows the same timing pattern:

40 seconds of work
10 seconds of rest

This setup allows you to maintain intensity while still recovering enough to perform the next movement with good form. The short rest periods also challenge your core stability, since your muscles never fully relax.

Muscles Targeted

This routine focuses on the entire core, including:

Rectus abdominis, which helps with trunk flexion
Transverse abdominis, which stabilizes the spine
Obliques, which support rotation and side bending
Hip flexors, which assist with leg movement

By combining floor exercises and plank-based movements, the workout trains both strength and control.

Exercise Breakdown and Coaching Tips

Leg Drops

Leg drops open the routine by activating the lower abdominals.

Lie on your back with your arms extended overhead. Lift your legs upward while bringing your arms forward until your hands reach near your hips. Lower your legs slowly back toward the mat, keeping your lower back pressed down.

Focus on controlled movement rather than speed. If your lower back lifts off the mat, reduce the range of motion. This adjustment keeps the tension where it belongs and protects your spine.

Dead Bug

Dead bugs train coordination and deep core stability.

Lie flat on your back with your knees bent at roughly ninety degrees. Extend one arm overhead while lowering the opposite leg toward the floor. Return to the starting position and switch sides.

Move slowly and keep your core braced throughout the exercise. Your lower back should remain in contact with the mat. This movement teaches your core to stabilize while your limbs move independently.

Bent Knee Crunch

Bent knee crunches focus on the upper portion of the abdominals.

Lift your feet off the floor with your knees bent. Crunch forward by lifting your shoulders and upper back while keeping your chin relaxed. Lower down with control and repeat.

Avoid pulling on your neck or rushing through the motion. Exhale as you crunch to improve muscle engagement and breathing rhythm.

Plank Jumps

Plank jumps introduce a dynamic element that raises intensity.

Start in a high plank position with your shoulders stacked over your wrists. Jump both feet forward toward your hands, then jump them back to the starting position.

Engage your core to prevent your hips from sagging or lifting too high. If jumping feels too challenging, step your feet in and out instead. This option still delivers a strong core challenge.

Hip Dips

Hip dips target the obliques through controlled rotation.

Hold a low plank on your forearms. Rotate your hips to one side, lowering them toward the mat, then rotate to the opposite side.

Move slowly and focus on control rather than depth. This exercise works best when your core stays tight and your shoulders remain stable.

Plank Jacks

Plank jacks combine core strength with cardiovascular effort.

Stay in a low plank position. Jump your feet out wide, then jump them back together. Keep your torso steady and your core engaged.

If jumping increases strain, step your feet out one at a time. This modification keeps the exercise accessible while still challenging your core.

Double Crunch

Double crunches train both the upper and lower abdominals at the same time.

Lie on your back with your arms extended overhead and your legs straight. Crunch upward while bringing your knees toward your elbows. Extend your arms and legs back out as you lower down.

Focus on smooth, controlled movement. Avoid swinging your legs or using momentum. The goal is steady tension throughout the set.

Hip Lift

Hip lifts emphasize the lower portion of the core.

Lie on your back with your legs lifted straight up. Use your abdominals to lift your hips off the mat, then lower them slowly back down.

Keep the movement small and controlled. This exercise works best when you move with intention rather than height.

Side Plank Crunch

Side plank crunches strengthen the obliques and improve lateral stability.

Begin in a side plank with your body in a straight line. Twist your torso and bring your elbow down toward the mat, then return to the starting position.

Move slowly and keep your hips lifted. After completing one side, switch to the other to maintain balance and symmetry.

Reverse Plank Tuck

Reverse plank tucks challenge the core from a different angle.

Sit on the mat and place your hands behind you, directly under your shoulders. Lift your hips into a reverse plank. Bring one knee in toward your chest, then alternate sides.

Keep your chest open and your core tight. This exercise also engages your glutes and shoulders, which adds to overall stability.

Bicycle Crunches

Bicycle crunches close the workout with a familiar but effective movement.

Lie flat on your back with your hands lightly supporting your head. Bring one knee toward your chest while twisting to touch it with the opposite elbow. Switch sides in a smooth, alternating pattern.

Focus on rotation through your torso rather than pulling with your arms. Controlled breathing helps maintain rhythm and form during the final push.

How to Get the Most From This Workout

Focus on Form

Good form matters more than speed or repetition count. Each exercise works best when you maintain control and proper alignment. If fatigue causes your form to slip, slow down or modify the movement.

Adjust to Your Level

This routine suits a wide range of fitness levels. Beginners can reduce range of motion or replace jumps with steps. More advanced exercisers can increase intensity by moving with greater control or adding a longer pause at the hardest part of each exercise.

Breathing Matters

Steady breathing supports core engagement and helps manage fatigue. Exhale during the effort phase of each movement and inhale as you return to the starting position. Avoid holding your breath, especially during plank exercises.

When to Use This Routine

This workout works well as a standalone session or as a finisher after strength or cardio training. You can also include it as part of a weekly core-focused schedule. Completing it two to four times per week provides consistent stimulus without overtraining the abdominal muscles.

Because the workout lasts only ten minutes, it fits easily into most routines. You can complete it in the morning, during a lunch break, or after a longer training session.

Progressing Over Time

As your core strength improves, aim to increase control rather than speed. Slower repetitions, longer pauses, and stricter form raise the difficulty without adding extra time. You can also repeat the circuit or combine it with other core routines to extend your training.

Consistency drives results. Completing this workout regularly helps improve stability, posture, and performance in other exercises.

Final Thoughts

This total abs and core workout delivers efficient training through a balanced mix of controlled floor exercises and dynamic plank movements. By staying focused on form and pacing, you can complete the full routine and build meaningful core strength in just ten minutes.