10 Min Abs Workout - At Home Abdominal and Oblique Exercises

Calorie burn:

70 to 86

Minutes:

10

Difficulty:

3

Equipment Needed:

Mat, No Equipment

Workout type:

Toning

Body focus:

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Workout Details

Use this 10 Minute Abs Workout to focus on strengthening and toning your midsection. This workout can be used by itself or you can use it in addition to another routine to get some extra abdominal work. Though you only go through each exercise once, the 45 seconds straight for each move is more than enough to get a good burn.

Using this routine by itself:
If you are only doing this routine, we suggest doing it two to three times a day at random times throughout the day and do this daily set up three to four days out of the week. To get more muscle definition out of this workout, you also need to incorporate a reduced calorie diet and more physical activity to get rid of any excess fat content that may be covering your midsection.

Using this routine with other workouts:
If you are using this routine in conjunction with other workouts (we suggest doing it this way) then you don’t need to do it as often. On top of a regular workout program (2-4 days per week strength training plus 1-2 days per week 45-60 minutes cardio or 20-40 minutes HIIT; for example) then add this ab workout in on your cardio days and on two or all of your strength training days. On the cardio days you can do this ab routine before or after the cardio but on the strength training days try and do this routine at the opposite end of the day from your regular workout. This helps keep you from over stressing your core muscles, as well as increasing the number of calories burned in a day compared to doing both the strength and abs video at the same time.

Other free Fitness Blender workout videos to use with this abs workout:

For best results in belly fat loss, reaching a healthy bodyweight, and getting a lean, fit, healthy body check out Fitness Blender's 8 Week Fat Loss Programs and Meal Plans
 

Calories Burned:
A female weighing 140 pounds would burn an estimated 70 calories in the 10 minute of this routine. A male of 185 pounds would burn roughly 86.

Printable Abs Workout - The following is a list of the exercises you are going to be doing and the muscles they target.

Flutter Kicks: Though this motion does not cause the abs to move through a range of motion, they do cause the abs to contract to stabilize the hips. Focus on keeping your back on the ground to fully engage the stomach.

Rotation Reach Crunch: This motion not only works the abdominals but also targets the obliques because of the shoulder rotation.

Pilates Side Hip Raise: This focuses on the obliques and outside thigh for the motion but also uses the lower back and abdominals for support and balance.

Russian Twist: Using the abdominals and lower back for support, this exercise focuses on the rotational motion through the obliques. If you want to make this exercise a bit more challenging, lift your feet up off of the ground and you will also more heavily engage the hip flexors and quads, as they are called on to help you keep your balance.

Toe Touch Crunch: This is a great abdominal isolating exercise for both the upper and lower abs. To make sure you are getting the most out of this exercise, don’t let your abs relax when you are at the bottom of the crunch motion (when your shoulders are closer to the ground).

Pilates Leg Pulls (facing up): These work your lower back, glutes, and hamstrings. The hip flexor is also employed to complete the leg lifting motion and your quads are relied on for balance.

Pilates Leg Pulls (facing down): This facedown variation of the Pilates move also targets multiple major muscle groups, making it an excellent option for burning calories and toning up. You will feel this in your glutes, abdominals, lower back, hamstrings, deltoids, pecs, and quadriceps.

Pilates toe Taps: This is a simple move that is very effective at toning the abdominals and the front of the thighs. The constant tension in the abs makes this just slightly harder than it looks; be sure and keep your movements slow and controlled throughout the entire range of movement to keep it as effective as possible.

Knee Tuck Crunches: These are a great bodyweight exercise for abs that effectively engage the upper and lower abdominals simultaneously.

Remember that nutrition and eating habits are a huge part of having a flat stomach and defined ab muscles. Check out Fitness Blender Recipes for ideas on healthy meals.

Comments

taraponseka

11/04/14 2:39am

I am 20 yrs. old, 5'0 height and weighing 110 pounds.. I just want to ask if I'll be able to lose or reduce my belly fat in a month doing this 10 min. ab workout everyday (1x/day). thanks!

lucas.johnn

10/22/14 4:00am

I have a difficulty to build my middle abs and lower abs . They won't show , can this workout build the middle abs and lower abs ? This one seems easy and doesn't need a lot of power or stamina

mapotofu

08/31/14 11:15pm

Hmmm, I kept nearly falling over while doing Pilates Side Hip Raise. I keep feeling like I should've tried a video of an easier level before trying this. Flutter kicks were hard too.

roseof.sharon.35

07/29/14 10:20am

Hi Fitness blender,

i am currently doing your crunchless abs workout. May i know how many calories i will burn if i do this workout three times. I am around 90 pounds. Thank you.

Carla

07/15/14 12:48pm

I completed this ab workout and boy did it hurt. I burned 70 calories I will be doing this exercise every day 7 days a week along with butt/thigh workout.My goal is to loose 30 pounds in four weeks. Watching my protein, carbs and veggies closely.

getting there

05/23/14 11:03pm

I'm a female who just finished her freshman year of college (Yay!), but I gained 9 pounds (BOO!!). I did very intense exercise in high school, but obviously not so much in college. I now weigh 155 and I am 5'9". I want to get back to 146! I had a flat stomach and a decent sized butt...now it's the opposite. What exercises should I do to lose/gain in the right places? (I eat healthy already. I love my greens & fruits!)

isabelle23

04/12/14 4:04am

Hi, I am a girl and want to burn my belly fat. I train a lot, about 5-7 times a weak. Gonna start doing this twice a day. Will this help me loose my belly fat, and how long before you see any results?? (btw love all your workouts and this website)

bonnie112

04/07/14 3:08pm

Hi I'm 17 and I'm 5ft2 and I am 9 1/2 stone and I.wanted to.know what would.be the.best programme to.follow.to.lose wait and hopefully get a flat belly please let me know what you.think

iannie maestrado

04/02/14 10:00pm

Hi, i'm just done with my workout today, its great! i want to know how much calories did i just burned today, can you tell me how..?

fitninti

03/13/14 10:58pm

Hi FitnessBlender, thank you so much for your site! I'm 4'11 and 105-110 pounds and it seems all my fat gathers in my belly area, is there anyway for me to get nice abs by summertime (two months from now)? What do you suggest?

LovelyReesa

02/20/14 5:59pm

Hi I'm getting ready to start your 10 minute work out. I do Zumba five days a week and strengthening three days a week, but I really need some tummy work.. but one of these I cant do because of my knee so I was wondering what can i replace it with? Its the one where you are up on your side knee raising up and down sideways it looks like a lot of the weight is on the knee. So what can I replace that with?

suzannel

02/13/14 3:50pm

Hi Daniel and Kelli! Thank you for all your wonderful videos. I have noticed that the ab workouts tend to whittle/tone my waist only around my upper abs (below my ribs), not so much my lower abs (more between my hips). Which exercises specifically target the lower abs?

haleeward

01/31/14 2:51pm

I weigh 145 pounds and am 5'2. I would like to weigh about 120 or so. If I did this, how long would it take to see results? How long would it take for me to get to my wanted amount of weight? And most importantly, does this REALLY work? I don't want to waste my time. I want to see results as fast as I can and would like to be at my wanted amount of weight by summer.

linhbaybong

01/30/14 10:06am

Hello :)
I just want to ask if this exercise will be can make your belly flat? I just like my belly to be flatter, not to have abs :D thank you :)

KarenEir

01/02/14 11:24am

How do I find the "Add to Your Favorites" button?? I just can't find it :(

elk1181

11/21/13 8:23pm

Hi i am trying to loose some stomach fat what r ur best suggestions and do u recommend the water diet for weight loss

Jake

11/16/13 3:36am

I'm 5ft 6 I'm 136 lbs and I need to loose tummy fat do you have any suggestions?

joeyhana

11/07/13 4:28pm

Great site!

meghasinghal1410

10/27/13 10:52pm

I'm a 15 year old.can I do this in addition to my 30minute running routine?

xelectra_anarchyx

10/24/13 8:51pm

It would also be nice to have thinner thighs

xelectra_anarchyx

10/24/13 8:50pm

Hi I am 13 years old 5'2 and 92 lbs. I want to have better muscles without making me look like a man is there any advise you can give me?

mkwx97

10/04/13 3:25am

Would this workout still be effective if I do it once everyday? 5 foot 3 and 55 kilos
Great workout btw! Thank you!! :)

sarahroe

09/16/13 8:29am

Pilates leg pull (facing up) was tough on my knees. Felt like they were ridiculously strained. Oh well..the rest was GREAT! Thanks for a great ab workout. I can tell this is an older video..I like it when Daniel talks through the whole exercise on the newer videos..it keeps my mind off the torture...lol..:)

Karine.Huard19

08/17/13 6:38pm

Love it!!! I love that the video last the same time that the workout!

paulitis

08/03/13 1:40pm

Hello, guys. I love every single workout from this site, but I got some questions.
I need to know how to lose muffin top. My problem is on both sides of my hips. I suppose I have to do a lot of cardio... (I prefer doing toning workouts).
Which workout would be the most effective for me? How many times a week should I do it? How could I see results?
I love doing lower back and arms workouts, as well, so I need to organize a week routine and don't die trying.
Thanks for your hard work!! Love you

lover2gal

08/02/13 12:45pm

hi, i am 24 years old, i have two kids age one and five. i am 5'6 and i weigh 158 pounds. i put on app 25 pounds after having my kids and i want to take it all back off. i have huge thighs, my arms need work and my belly could lose some fat. what exercises do you recommend? i am a beginner as well so i tend to tire out quickly.... help me pls!

emile99

07/20/13 5:36am

Hi im 15 years old and im searching for a home exercise for building abs ... So cld u tell me which video to watch, how many days per week and how much time per day ??
Thank you .

erg9435

07/14/13 4:36am

I'm 4'7 (yes im short) i weigh between 85-95, im also 16 and a female. Doing this workout how much could i have burned? and how long would i take to show results? I want to loss some tummy fat so i feel better about myself not because i want to be skinny. I'm already tiny, i just want to be toned. I like home workout's that i can do in my room with the door closed because i feel weird if people look at me if i work out. But any comments could help if you guys also have other workouts that are easy too. I'm also not that flexible, haha.

From a girl that just wants feel confident :D

haleybwheeler

07/12/13 11:39am

Hi. I do this workout along with one of the HIIT training videos. I do them both almost daily along with morning yoga. I have cut all sweets and as much extra sugar from my diet as possible. I've lost 5 lbs in around 36 days and need to tone up for a pageant. I'm 15 and weigh 101.7lbs. I'm not overweight, but I'd like to be super toned. I'm active. Any suggestions as to what would give the quickest results?

shuu

06/28/13 8:52pm

hello i see there are lots of abs workout of fitnessblender on youtube, are they all for a 6-pack ab? are they different in level? and if i combine only running as cardio workout and these abs workout can i have 6 packs? thanks

murf

05/31/13 9:51am

By the way I'm around 56 kg and 1,62 m in addition to my previous comment

murf

05/31/13 9:50am

Hi!
I was wondering, if I do this 10 min workout once in the morning and once at night time and do more exercices like cycling or walking , is it than possible to lose weight around your belly? Of course while drinking enough water and eating less fat? And how many times a week do I have to this 10 min work out for the best results?
Thanks!!!

pouringrain

05/28/13 1:16pm

Hello, I'm 110 pounds (50 kg) and 5.3 feet. I would like to have better looking body for summer, especially abs and bottom. I'm a dancer, so I can do more difficult workouts. What do you reccomend?
Thank you so much.
P.s. I LOVE your videos! :)
P.p.s. Sorry for my English, I'm from Italy :)

Pogamat

05/21/13 1:13pm

Good video. I saved it and plan on using it for abs workouts. Because I use the best exercise mat and it works great I wanted to atleast let you know there is a new fitness mat that works for all types of workouts. Works great for yoga also and thicker than a yoga mat. Let me know what you think.

zettaguado

05/21/13 8:57am

Great routine for that end of workout tummy workout. Thanks!

laudius

04/27/13 9:14pm

Thanks for creating these short routines. Their perfect to do at the office inbetween work. Get out of the chair, get moving around without building up too much of a sweat.

teksi

04/25/13 7:16am

how much calories i burn when i do a 17 Minute At Home Cardio – High Intensity Interval Training Workout?

lucyzpp

04/14/13 5:23am

Do you have some exercises for losing fat right in Top of the Butt? On the back?It would be so nice ! You are the best!

fitgirl01

04/10/13 9:35pm

I am ecstatic to have found this website. The videos are challenging and great
Thanks

amin

03/15/13 12:58am

Hi! I had some questions:
What type of workouts do you think would be the best for weight loss and toning? I currently use your cardio videos (a different one everyday) once a day coupled with different workouts. I can get really skinny from cardio, but still be flabby without any definition- especially my arms. I did an arm workout two days ago and it still hurts to go all the way down when attempting a pushup. Would you say that I should do cardio until I get to my ideal weight and then do toning workouts for definition since it would be easier because of less fat? Thank-you!

hollyrae

03/14/13 2:46pm

"Pilates Toe Taps" sounds so innocent, 'til you do them for 45 seconds, lol! great 10 minute ab workout, thanks fitnessblender!

reemm

02/06/13 3:45am

Hey,
Can i join this workout with some low impact cardio for a full routine?.
Thanks.

beng

01/04/13 3:52am

hi...I cant watch the videos.what should I do?thanks

delfi

10/16/12 10:03am

Good morning ..... I would like to know how to see the video? I think in black ..... and lower abs??? have done??? if so where I find them .... And finally ... how do I do the abs without my back hurt? please help, and summer is coming and I have a nice body I'll put my hand while exercising .... well I hope your answer!!

ciku

09/26/12 3:33pm

Hi. I recently just discovered Fitness Blender while surfing and I was quite excited at what I found. Love your videos so far. I'm 21 years old, 5'7 in height and 59Kg (130pounds) in weight. I don't want to lose any more fat although I want to have fat re-distribution because I have a band of fat around my middle. A couple of years ago I was quite overwieght (I was a dress size 18 (UK sizes) and now I'm a 10), and when I lost the weight I had a flat stomach, then the fat sort of re-distributed and left my butt, thighs and arms and came to my abdomen. I tried running to burn off the fat but it somehow worsened the situation. I rarely ever eat junk food and I take the recommended daily calorie intake. I also happen to be in a highly-stressful field of work so that doesn't help. I really, really, REALLY want my butt back. So is it possible for me to have that fat re-distribution that I want, and if so, how do I do it? Plus I want to increase my flexibility, so what do you recommend?

fitness blender

07/23/12 7:41pm

@allbusorina Mix & match our videos for the best results; total body strength training, cardio, and healthy eating.

allbusorina

07/22/12 11:45am

hello I am 21 years old ,I am 96,8lbs and 160 cm and I would like you to recomand me teh best exercises to get a smaller waist.I am a little fat around my abdomninal are.:)

fitness blender

07/18/12 11:57pm

@jessica19 - Talk to your doctor to get a medical clearance to exercise. Talk with them about your goals. Eating healthy, regular cardio & strength training 3-4 times a week helps people stay lean, strong and healthy.
@neesa - You don't want to do the same workout over and over again, mix up our videos for best results. Abs need rest just like any other muscle group. Make sure you include strength training!

neesa

07/18/12 8:44pm

I love this workout! I can really feel my core working. My question is, I weigh about 122 pounds and I am about 5'6. Do you recommend I workout daily and do this workout frequently?

jessica19

07/12/12 1:17pm

Hi I've done this for only one day I am a13 year old girl i used to be thin anklet my self go over the past year use to weigh 140 now currently 160 I've also done your beginner cardio workout I want to lose weight quick for upcoming school iwould really appreciate your help

fitness blender

07/11/12 10:35pm

@taysha23 We do not have the resources to build individual, custom plans. We do have our 8 Week Fat Loss Program that people are seeing a great deal of success with. Otherwise, mix & match our 100+ free workout videos; cardio, strength training, & healthy eating.

taysha23

07/09/12 1:36pm

I also want to know what's the best diet plan to get the best results...
I weigh about 165lbs and I'm 5'2"

taysha23

07/09/12 1:33pm

Hi I'm 24, I'm trying to get a flat belly... tone my legs and lift my butt and also tone my upper body.. I just had a baby 4 months ago and I have a 6 year old and a four year old... and I'm trying to get into shape....

fitness blender

07/08/12 2:56pm

@cantaloupe1994 Try any of our HIIT workout videos to burn the most calories over all (even more than regular cardio in most circumstances) and as far as diet goes, just eat as fresh as you can an exact calorie count to go for is impossible for me to suggest as everyone is so completely different.

fitness blender

07/08/12 2:52pm

@janivi Unfortunately the human body tends to put fat around the midsection to a higher degree than the rest of the body especially when stressed. Try dropping your weight below where you want to be then slowly gaining it back to your ideal fat content being sure to keep you stress levels as low as possible. This should deposit the fat more evenly throughout your body rather than just in your abdomen. Another thing to try is to constantly pull your belly button in towards you spine; when you are exercising, sitting, standing, all the time. This will slowly train your abdominal muscles to pull in tighter in that area making it look flatter.

cantaloupe1994

07/07/12 5:02pm

Hi, I am 5'7 and 149lbs. I have nice round butt and am thicker built. I like my body. But I have this layer of fat about a inch and a half across my abdominal area. I like in the south so its HOT and running like I did in the spring is no longer a option. I had lost about 10lbs just running but would like to get my stomach flat but I know you can't just target workout. So I was wondering what workouts and calorie intake you recommend achive a healthy body weight and size that doesn't take forever. Thanks for your time(:

janivi

07/05/12 11:16am

Hello , I currently weigh 140 lbs and am 5' 6. I've lost. 20 lbs over four months of a lot of exercise. The only problem I have is that I want my legs and pretty much everything else to stay how it is now, I just want my waiste to get smaller, it's the only thing I have left that I really want to get rid of . Its been way harder to get the belly to go away after my second daughter. Do you have any tips on how I can "shrink " my waiste only?

capucinenskinautik

01/11/14 1:47pm

Have you tried (weighted) hula hoop? It was very efficient on my waistline! (with a clean diet and other kinds of exercise of course)

fitness blender

07/03/12 3:50pm

@Eva - Will do!
@karen5732 Talk to your doctor first, but, our Standing Abs workouts might be a great option for you. Congrats on your 20 lbs lost.

karen5732

07/03/12 3:39pm

Hi I am looking to tone up around my belly as I have lost 20lb , I am a 54 year old grandma and although I exercise I find it difficult to tone as my back plays me up... any ideas on the best exercises that will not aggravate my back ... Many thanks

Karen

eva

05/24/12 11:08am

Hi, i enjoy working out to your videos, and would love to see a pilates full workout

fitness blender

04/24/12 3:00pm

@Tlherald - Welcome to FitnessBlender.com! I would recommend trying our eBook for the 8 Week Body Makeover Boot Camp. It's challenging and will help you firm up in a hurry. @Sammy - Harder than they look, yes?

tlherald85

04/23/12 12:03pm

Hello, new here. Came across your website on youtube. I'm 27 years old, have 3 children ages 6, 3, and just turned 1. Have been working out regular for a couple months doing HIIT exercises through another site but they are getting commplicated an don't do real time workouts that people can follow along with. Anyway, I don't need to lose anymore weight I needc to firm an tone and mainly my stomach. What's your advice on the best schedule using your workouts?

sammykatt

04/19/12 9:00pm

Ouch! Those Pilates leg pulls are not easy!

fitness blender

04/10/12 10:37am

If you are overweight, exercise in general is going to help you get a smaller waist. The 30 minute one is a bit different in that it focuses heavily on the obliques. Either are great for toning or whittling a waist!

linghui

04/07/12 9:14am

I've seen the 30minute video on the exercise to get a smaller waist. I just completed this 10 minute exercise and would like to know if this 10min exercise also helps with getting a smaller waist? or does it just help tone the ab muscles?

fitness blender

02/27/12 8:40am

The best way to loose belly fat as well as fat is to focus on exercises that burn the most calories. Unfortunately there is no way to spot reduce fat so you have to take it off of the entire body. Try our "17 Minute At Home Cardio – High Intensity Interval Training Workout" for a high calorie burn in not much time; it will also tone those thighs and butt. If you want to focus more on the thighs and butt then do our "Leg Slimming Pilates Butt and Thigh Workout" or the "Booty Shaper Workout - Exercises for a Bigger Butt".

Hope that helps.

snbshorty

02/26/12 11:47pm

hi i not to long had a baby and im looking for some workouts to do looking to loose some fat around my belly and as well tone my theighs and butt what will be best to do?

fitness blender

02/23/12 8:40am

Hello Nice,
Pick some routines that you like at a difficulty of 1-2 and do them two to four times per week until they start becoming easy for you, then start swapping those routines for difficulty 3 or higher as you can. At the same time try to increase the number of times you workout to 4-6 times a week for the best weight loss results.

If you need more help then you may need to contact us about purchasing virtual personal training. Hope this helps.

nice

02/22/12 1:25pm

hi , i am 137 pounds , 5 ft. and 4 inches ; i want to lose some fat around my waist and my belly to get flat belly and curved body. i want to know which one of your exercises i should do and who many times per week , who many hours to get this result .
please help me with this and thank you

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