10 Minutes Home Body-weight Abs Crusher Workout






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

 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

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

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

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

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

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

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

 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