Quick & Intense ab workout routine

Pamela Reif

For this 10 min sixpack workout you don’t need any specific gym equimpment. You train with this workout your upper, lower & side abs!

Why you should strengthen your core muscles

When you think of core strength, imagine a flat stomach and six-pack of abs? Then it’s time for us to change your perspective. Because a strong core has many more advantages. Everything from everyday tasks such as putting on socks, tying shoelaces, weight lifting and fitness training – all this requires your core muscles. The stronger they are built, the better you will perform. So let’s go deeper into the subject and find out what really lies behind a good set of abdominal muscles.

Core muscles include the rectus abdominis, inner and external oblique, the erector spinae and the pelvic floor muscles. They form the central connection between your upper and lower body and are responsible for ensuring the stability of the spine and pelvis. The core muscles are essential for the movement of energy from the larger to the smaller parts of the body and therefore, as you can imagine, play an important role in sports.

Having a strong core will not only affect your SitUp record. It can also have a positive effect on your physical well-being. Some of the benefits of core training:

  • Stabilize lower back
  • Improvement of balance, coordination, posture and brain performance
  • Improving flexibility
  • Run faster

Printable – 10 min sixpack workout

  1. Leg lift circles
  2. Reverse crunch variation
  3. Leg lift with criss cross movement
  4. Cross crunch with leg lift
  5. Russian twist
  6. Leg lift
  7. Flutter kicks
  8. Toe taps
  9. Reverse crunch variation
  10. Roll ins
  11. Bicycle crunch
  12. Side plank pull left
  13. Side plank reach through left
  14. Side plank left
  15. Side plank pull right
  16. Side plank reach through right
  17. Side plank right
  18. Plank
  19. Plank back & forth
  20. Cross-Spider plank

Training Goals:

  • upper abs
  • lower abs
  • side abs


  • Avoid a hollow back, i.e. press your lower back against the floor during the exercises

Equipment: Mat (recommended)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.


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