“This rep-based workout will help you focus on increasing your intensity to push your limits and build your strength,” says Ben Lauder-Dykes, CPT, Fhitting Room instructor and the host of our June Movement of the Month Club, a monthlong challenge designed to build core strength.
“Improving overall strength will make each daily task a lower percentage effort, so you’ll be able to maintain the same effort for a longer period.”
But it’s not all work and no play: “This is a great workout to use to assess your strength progress and a fun way to challenge yourself to see if you can beat your previous score!”
Join the movement
If you’re following along with our Movement of the Month Club, these are the moves for week 3. You’ll do one ab exercise each day, Monday through Saturday. Then on Sunday, you’ll do the full 10-minute workout.
For the full workout, complete 10 reps of each exercise for 10 minutes, doing As Many Rounds As Possible (AMRAP).
Here’s your 10-minute AMRAP abs workout
1. Bicycle crunch
Bicycle crunches are one of the absolute best ab exercises for targeting your obliques and rectus abdominis, while also giving your cardiovascular fitness a boost, helping to build a stronger, more defined core.
- Lie on your back with your hands behind your head and knees bent in the air, creating a 90-degree angle.
- Lift your shoulders off the floor and bring your right elbow toward your left knee while extending your right leg straight.
- Switch sides, bringing your left elbow toward your right knee while extending your left leg.
- Continue alternating sides in a fluid, cycling motion.
2. Alternating side plank
This plank variation increases core stability and strength by engaging multiple muscle groups across the core, hips, and shoulders, enhancing balance and functional fitness.
- Start in a standard plank with your forearms on the ground and your body in a straight line.
- Shift your weight onto your left forearm, rotate your body to the left, and lift your right arm toward the ceiling, entering a side plank.
- Return to a center plank, then switch to the right forearm and rotate right, lifting your left arm.
- Continue alternating sides.
3. Side heel touch
Side heel touches (sometimes also called penguin crunches) focus on the oblique muscles, building rotational strength and contributing to a toned, tight waistline.
- Lie on your back with your knees bent and feet flat on the floor, arms by your sides.
- Crunch up slightly so your shoulders are off the floor.
- Reach your right hand down to touch your right heel, then return to center.
- Repeat on the left side, reaching your left hand to your left heel.
- Continue alternating sides.
4. Plank rocker
Intensify the classic plank by adding dynamic movement to test your balance and increase your core strength, particularly in the deep stabilizing muscles of the abdomen.
- Begin in a forearm plank, ensuring your body forms a straight line from your shoulders to your ankles.
- Rock your body forward, shifting your weight onto your toes and moving your shoulders beyond your elbows.
- Rock back, allowing your heels to extend past your toes.
- Continue rocking back and forth.
5. Bird dog
The bird dog exercise is a foundational ab exercise perfect for any fitness level. It boosts core strength and stability, improves posture and balance, and reduces lower back pain by engaging the back, abs, and glutes in a controlled manner.
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Extend your right arm forward and your left leg back, keeping both parallel to the floor.
- Hold for a moment, then return to all fours.
- Repeat with the left arm and right leg.
- Continue alternating sides.
6. Reverse crunch
Reverse crunches target the lower abdominal muscles much more intensely than traditional crunches, defining your midsection while helping to prevent and reduce lower back pain.
- Lie on your back with your legs lifted and knees bent at a 90-degree angle, arms flat on the floor by your sides.
- Contract your abs to lift your hips off the floor, pulling your knees toward your chest.
- Slowly lower your hips and feet.
- Repeat.
