Ab Workout at Home: 10-Minute No-Equipment Routine
A 10-minute ab workout at home with no equipment: 8 exercises for upper abs, lower abs, obliques and stability, with reps, form tips and progressions.
By Ayoub Farid · · 3 min read
You don't need a gym, a bench or a single dumbbell to build a strong core. Your body weight and a bit of floor space are enough. This 10-minute routine hits every part of your core and works for most levels: beginners can do one round, advanced lifters three.
Before you start
- Space: about the size of a yoga mat
- Surface: a mat, rug or towel for comfort
- Warm-up: 1 minute of marching, arm circles and cat-cow (full warm-up)
- Rest: 15–20 seconds between exercises, 60 seconds between rounds
The 10-minute routine
1. Forearm plank: 30 seconds
Elbows under shoulders, body in a straight line, squeeze your glutes and brace like someone is about to poke your stomach. Don't let your hips sag. Plank guide.
2. Crunch: 15 reps
Feet flat, fingertips lightly behind your ears. Curl your ribs toward your hips, pause, lower slowly. Keep a fist-sized gap between chin and chest. Crunch guide.
3. Reverse crunch: 12 reps
Lie on your back, knees bent at 90°. Roll your hips off the floor by curling your knees toward your chest, then lower slowly. Reverse crunch.
4. Bicycle crunch: 20 reps (10 per side)
Bring elbow toward opposite knee while extending the other leg. Slow down: twisting fast with momentum does little. Bicycle crunches.
5. Dead bug: 10 per side
Arms up, knees at 90°. Lower opposite arm and leg toward the floor while your lower back stays pressed down. Dead bug.
6. Side plank: 20 seconds per side
Elbow under shoulder, hips high, body straight. Drop to your bottom knee to make it easier. Side plank.
7. Lying leg raise: 10 reps
Hands under your hips, legs straight or slightly bent. Lower until just before your lower back lifts, then raise. Leg raises.
8. Mountain climbers: 30 seconds
From a high plank, drive knees toward your chest one at a time. Keep hips level. Mountain climbers.
Repeat for 2–3 rounds depending on your level and time.
Make it easier or harder
| Exercise | Easier | Harder |
|---|---|---|
| Plank | Knees down | Lift one leg |
| Crunch | Arms by sides | Arms overhead |
| Reverse crunch | Smaller range | Slow 3 s lowering |
| Leg raise | Knees bent | Straight legs, hover at bottom |
| Side plank | Bottom knee down | Top leg lifted |
How often should you do it?
Three to six times per week works well. If you train daily, rotate the focus (one day more lower abs, one day obliques) and take a rest day each week. AbBlitz does this rotation automatically and builds a 30-day ab workout plan around your time and level.
Quiet version for apartments
Swap mountain climbers for slow plank shoulder taps, and do all moves on a thick mat. No jumping needed.
Frequently asked questions
Is a 10-minute ab workout enough?
Yes. Ten focused minutes, three to six days a week, is plenty for core strength. Visible abs also need lower body fat.
Can I do this ab workout every day?
You can if you vary the moves and take one rest day a week. See can you train abs every day.
Should I feel it in my lower back?
No. If you do, reduce the range on leg raises and dead bugs and keep your lower back pressed into the floor. See lower back pain during ab workouts.
When will I see results?
Strength improves in 2–3 weeks. Visible abs depend on body fat. See how long it takes to get abs.