1st Phorm Elite Athlete Claire Thomas

10-Minute Ab Workout for Women

Having toned abs and a lean stomach is a pretty popular fitness goal. It was mine too ... I mean, who doesn't want a lean and defined midsection?

I would even go as far as saying having abs is a huge confidence booster. Heck, after putting in all the work it takes to get abs ... there's no wonder why you feel so good!

But having strong abdominal muscles is much more important than just having a six pack. Your abs make up a significant amount of your core, and the core is how your body is able to move.

There are so many benefits to having a strong and toned core that go way beyond just looking and feeling great. It can help with everything from posture to balance and even injury prevention.

Most of us know this, but a lot of us simply don't have the time or have other priorities. Well ... what if you only needed 10 minutes? Could you do it then?

Let me run you through a quick 10-minute ab workout that will help you build a strong core in no time.

10-Minute Ab Workout: 10 Exercises, 10 Minutes

Here's how this works ... you're going to have 10 minutes to complete 10 different core exercises. You'll start with the first exercise, and at the end of the first minute, move on to the next exercise. You'll repeat this every minute until you've completed all 10 exercises!

Brace yourself ... literally and figuratively!

Side Plank

How to: start by lying on one side with your forearm flat on the floor and your elbow under your shoulder. Keep your legs extended and feet stacked on top of each other.

To perform the side plank, engage your core and raise your hips off the ground. Your body should be in a straight line.

Keep your core tight and hold this position for 30 seconds. Now, switch to the other side and perform the move again.

Targeted muscles: obliques, transverse abs, rectus abdominis.

Reverse Crunch

How to: Start by lying on your back and lifting your thighs to be perpendicular from the ground with your knees bent. Then, curl your knees into your chest to lift your hips off the ground.

Keep your lower back pressed against the ground or mat you’re using. From there, bring your legs back to perpendicular. This is one rep.

Do as many reps as you can do in 60 seconds before you move on to the next exercise ... which is going to burn! The reverse crunch is definitely a go-to for any ab workout!

Targeted muscles: rectus abdominis.

Crunch and Reach

How to: Start by lying on your back with your feet flat on the floor, knees bent, and with your arms extended overhead.

Bring your arms up as you crunch your core, lifting your head and raising your shoulder blades off the floor.

At the top of your crunch, reach your arms between your legs before lowering yourself back down.

Perform as many reps as you can in 60 seconds.

Targeted muscles: rectus abdominis.

Bicycle Crunch

How to: Start by lying on your back with your feet and legs lifted off the ground and your hands behind your head.

Bring one knee in as you pull your opposite elbow in to meet your knee. Repeat on the other side of your body and alternate between each side.

Keep doing this until the minute is up and it's time to hit the next exercise!

Targeted muscles: transverse abdominis, internal obliques, external obliques, rectus abdominis.

Mountain Climbers

How to: Start in the plank position with your hands underneath you and your body raised off the ground.

Quickly raise one knee to your chest and lower it back down before repeating on the other side. This is one rep.

You'll repeat these back and forth leg hikes for 60 seconds.

Targeted muscles: rectus abdominis.


How to: Lie flat on your back with your legs extended, toes pointed, and hands extended above your head. From here, raise your legs and upper body to meet in the middle of your body.

It's like you're forming a big V with your body ... keeping your arms and legs straight the whole time. Lower your arms and legs back to the ground and repeat this for 60 seconds.

Targeted muscles: transverse abdominis, rectus abdominis.

Hip Dips

How to: Start in a plank position with your elbows directly beneath your shoulders. Your body should be a straight line as you brace your core.

Lower one hip down to the ground until it almost touches by rotating your lower body. From here, quickly raise your hip back to it's starting position.

Repeat on the other side to complete one rep. Then, perform as many reps as you can in 60 seconds.

Targeted muscles: transverse abdominis, external obliques, internal obliques.


How to: Start in the classic plank position with your hands or forearms beneath your shoulders. Your hips should be lifted off the ground, and your back in a flat and neutral position.

Engage your core and hold this position for 60 seconds.

Targeted muscles: transverse abdominis.

Scissor Kicks

How to: Lie on your back with your legs extended straight, slightly off the floor. Hold this position and keep your core tight and engaged.

Take one leg and alternate stacking one over the other in a fluent motion. Keep repeating this movement until 60 seconds has passed.

Targeted muscles: rectus abdominis.


How to: Start by lying on your back with your arms extended toward the ceiling and your knees bent at 90 degrees (knees above hips).

Engage your core and slowly extend one leg while lowering the opposite arm at the same time.

Raise both your arm and leg back up and perform the move on the other side to complete one rep.

Perform as many reps as you can in 60 seconds.

Targeted muscles: rectus abdominis, obliques, transverse abs.

Other Tips

Now, if you're looking for visible abs ... I would be lying if I said this is going to give you the results you're after.

Yes, this is a great ab workout. No, this isn't the only factor you need to consider to get a lean midsection.

Earning great results also comes down to your nutrition and energy balance. That's where things get tricky. The truth is, we all have abs. However, not all of us can see our abs.

The only difference between people "with abs" and people "without abs" comes down to body fat percentage. You can't just work out your abs and get a lean, toned midsection.

You also can't pick and choose where your body loses fat.

The most important factors are your diet and workouts. If you're looking for some more great ab workouts you can do, or need help reaching your goals ... download the 1st Phorm App!

Inside the app, you'll get access to 1-on-1 coaching, nutrition planning and tracking, a full library of workouts plans, daily education, and much more! For any questions you may have ... reach out to us!

Our team of NASM Certified Personal Trainers and Nutrition Coaches are here to help for FREE! We'll meet you halfway ... but you have to put in the work too. So, let's get after it!

Download the 1st Phorm App