An Easy, Effective 10 Minute Ab Workout – 8 Plank Variations

Do you want an amazing ab workout but don’t have the time? Look no further. Here’s a couple of plank variations sure to get the best results.

2 people doing a high plank ab workout
Ab workouts are better together – source

This is a super quick, extremely effective 10-minute abdominal workout that uses different plank variations for a complete ab workout.

You may want a stronger core for more balance and strength in day-to-day life. Your goal may even be for aesthetic reasons, gaining a flatter stomach and smaller waist. Maybe your goal is a six-pack that shows (can’t be me).

Whatever your fitness goal, this workout is sure to make you feel the burn in under 10 minutes, providing an easy to follow workout that challenges you. Challenge yourself and see how long you can do these poses!

8 Plank Variations for a Full Ab Workout

Here are the 8 different plank variations you can do for a complete workout of your abs. Do each move for a minute before moving on to the next. Take a 30-second rest in between each move. This allows the body to rest and perform well on the next move. It’s completely normal and necessary for proper oxygen flow to the body for a workout.

Remember the amazing benefits of working out, including decreased stress, increased heart health, and increased mental wellbeing.

1 High Plank 

This move works out the entire core, putting more emphasis on the arms and shoulders.

Start on your hands and knees, placing your hands directly below your shoulders. Stretch one leg out straight back, and then the other. Hold this move for 40 seconds. Remember to rest for 30 seconds before moving on to the next move.

2 Low Plank 

A low plank will target the entire core more than a high plank will.

Start on your hands and knees, placing your hands directly below your shoulders. Stretch one leg out straight back, and then the other, then lower on to the elbows. Hold for 40 seconds.

3 Rolling Plank

A rolling plank works out the shoulders, chest, entire core, and thigh muscles as it is a dynamic movement.

Start from a low plank. Shift your weight to the right, lifting the left arm off the ground and moving the left leg on top of the right. This is a side plank. Return to a centered low plank, then repeat on the other side. 

Do this for 1 minute.

4. Side Plank Knees

A side plank will target the sides of the core, the obliques, and the lower abs. 

Go into a side plank by lying down on your side, with legs extended and stacked on top of each other. Place your elbow right below your shoulder and raise your hips up to create a straight line. 

Now, bend the knee of the top leg and crunch it up towards your face. Return to a neutral side plank. Repeat this movement for 30 seconds on one side, then 30 seconds on the other.

5. Low Plank Leg Lifts

A low plank leg lift move will work the core, arms, back, chest, and even the glutes and legs. Start from a low plank position. Keeping the arms and elbows in place, lift one leg up, holding for a couple of seconds. Lower it back down, then lift the other side, again holding for some seconds.

Repeat this movement for 1 minute.

6. Reverse Plank

A reverse plank is just like it sounds, it is a plank position done facing the ceiling, instead of the ground. This position works out the shoulders, core, glutes, and thighs. 

Start in a seated position. Place your elbows on the ground behind you, extend one leg, then the other. Try and raise your glutes off the ground to form a straight line with the body. Keep the neck and spine straight, and gaze at the ceiling.

Hold this position for 1 minute. 

7. Low Plank Hip Dips

Low plank hip dips will work out the sides of the core primarily, while still targeting the entire core. It can also target the glutes.

Get into a low plank position, with the elbows on the ground, and your legs extended. Tilt your hips down to one side while keeping both elbows planted on the ground. Return to a normal low plank, then dip to the other side.

Repeat this movement for 1 minute.

8. Up and Down Planks

This works out the arms, upper thighs, and entire core.

Start from a high plank position, with your hands directly under your shoulders, legs extended, the top of a push-up, then lower onto the elbows for a low plank. Continue moving up and down for a minute.

Tips for Ab Workouts

Here are some super quick tips for a better workout today!

Rest and Recover

Give yourself time to rest in between moves. This will help fuel the body as it gives you time to breathe and reset. Remember the importance of a post-workout routine too! Eat well and drink water. Remember the importance of stretching to keep muscles healthy!

Train Up 

Start from your knees if needed and then train up. Just like how you would train to do a pull-up or push-up, you need time to develop the strength needed.

Activate the Core

Keep the core activated during the moves and positions. This is very important as it will help prevent injury, particularly to the lower back.

Drink Water

Stay hydrated throughout the workout to ensure your muscles can perform well. Drink lemon water if you want some added electrolytes and flavor!

The Takeaway

Working out the core has amazing benefits. A strong core means more balance, stability, endurance, and strength. Strong cores can even improve posture and flexibility.

Try this 10 minutes workout for a quick abdominal workout today. Whether you want to train your core for fitness reasons, personal reasons, or aesthetic reasons, you should always do it safely.

These plank variations target different parts of the core for a great workout that is sure to make you feel the burn.

Remember the importance of stretching and staying hydrated. Fitness is a journey that begins with a simple step. Enjoy the daily progress you make on the way to your goals!

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