A complete 10-minute ab workout targeting all core muscles. Perform each exercise for 60 seconds with minimal rest between movements.

1. Ab Crunch

• Lie on back, heels on floor, hands on thighs
• Roll shoulders up, sliding hands toward knees
• Keep tongue on roof of mouth to prevent neck strain
• Focus on contracting upper abs, not pulling with neck

2. Scissors

• Lie on back, feet slightly raised
• Slowly separate legs as wide as comfortable
• Return legs together with controlled movement
• Place hands/towel under lower back if needed

3. Oblique Crunch

• Lie sideways in fetal position
• One arm extended, other hand at temple
• Keep elbow pointed up
• Draw curved line toward hip, contract obliques
• Repeat on opposite side

4. Back Extension

• Lie face down, hands at temples
• Inhale and arch body off ground
• Contract lower back muscles
• Exhale while returning to start

5. Double Crunch

• Lie on back, hands beside chest
• Keep heels off ground
• Simultaneously bring knees to chest and shoulders off floor
• Touch thighs with hands
• Control return to start position

6. Lazy Biker

• Lie on back, heels on ground, hands at temples
• Roll shoulders up while twisting
• Bring opposite knee to opposite elbow
• Alternate sides
• Optional: 30 seconds lazy biker, 30 seconds bicycles

7. Heel Touches

• Lie on back, heels on ground
• Alternately touch right hand to right heel, left hand to left heel
• Maintain contact with floor

8. Prone Plank

• Position in straight-arm plank
• Create straight line from head to heels
• Engage glutes and pull navel to spine
• Maintain controlled breathing

9. Angel Clap

• Lie on back, heels raised
• Arms out in T-position
• Lift shoulders, bring knees in
• Clap hands under legs
• Return to start position

Bonus: Ab Vacuum

• Brace core and pull in tight
• Maintain breathing
• Hold 10 seconds
• Repeat 10 times daily
• Increases posture and core strength

Remember: Combine this workout with proper nutrition for optimal results. Treat abs like any other muscle group, incorporating both weighted and bodyweight exercises for best development.

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