This 10 minute ab workout is the perfect home routine to give your core the burn it needs. No equipment is needed, and it’ll only take 10 mins. This workout naturally adapts to your own fitness level, making it perfect for men and women, beginner or advanced. Add this ab routine to your home workout schedule, or even try to get it in at the end of a full body workout.

Start this home ab workout by setting a stop watch to 10 minutes, and then begin the below circuit. When you finish 1 round, keep repeating until 10 minutes are up.

Crunches

How to do a perfect crunch:

1.    Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

2.    Exhale and lift your upper body, keeping your head and neck relaxed.

3.    Inhale and return to the starting position.

Bicycles

How to do a perfect bicycle:

1.    Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, with your elbows pointing outward.

2.     Lift your knees to 90 degrees and raise your upper body. This is your starting position. 

3.    Exhale and rotate your trunk, moving your right elbow and left knee toward each other. At the same time, straighten your right leg.

4.    Inhale and return to starting position. 

5.    Exhale. Move your left elbow to your right knee and extend your left leg.

Leg Lifts

How to do a perfect leg lift:

1.    Lie on your back with legs straight and together on the floor.

2.    Place your hands, palms down, on the floor beside you.

3.    Raise your legs off the ground towards the ceiling.

4.    Slowly lower your legs back down until they're just above the floor. Hold for a moment.

5.    Raise your legs back up. Repeat.

Tuck Crunches

How to do a perfect tuck crunch:

1. Lie on your back with your arms folded across your chest.

2. Bend your knees to 90 degrees and lift your legs so your thighs are parallel to the ground.

3. Contract your abs to lift your shoulders off the ground, pause, then lower slowly back to starting position.

Plank

How to do a perfect plank:

1.    Lie on the floor facing downward. Bend your elbows 90 degrees supporting your upper body on forearms. Elbows should be directly under your shoulders.

2.    Lift your body off the ground. Your body should be in one straight line with a flat back, your butt down and your core engaged. Try not to lower your hips toward the floor.

3.    Actively draw your belly button up into your spine. Place your hands flat on the floor or clasped together.