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10 minute 6 Pack Abs Workout at Home | 10 Ab Exercises with Victoria Spence by Myprotein
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Jan 30, 2025
Join our Myprotein ambassador Vicky as she guides you through a quick 10 minute abs workout. This workout will put you on the road to getting tight abs and is short enough to fit in whenever you have 10 minutes to spare. All the exercises in the video should be done for one minute each, with up to a minutes rest in-between. You can then do three repetitions of this workout if you have the time or want more of a challenge . Below is a list of all the exercises: 1. Leg raises. 2. Russian twist. 3. V sit ups. 4. Bicycle crunches. 5. the side plank. 6. Flutter kicks. 7. Ankle reaches. 8. Walk outs. 9. Roll outs. 10. The plank. Watch the video for more challenging or easier versions of each of the above exercises. SUBSCRIBE:
View Video Transcript
0:00
Hi I'm Nikki and this is a 10 minute My Protein Ab workout
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Here's a list of exercises that we're going to be going through today. So first we've got leg raises and then we're going on to Russian swift
0:17
Bees sit-ups, bicycle crunches, the side plank, flutter kicks, ankle reaches, walkout, roll-out and the plank
0:28
All of these exercises, I will do them for at least a minute at a time, give yourself a minute
0:33
rest in between and repeat three times. So don't forget to click on the My Protein logo for the full workout plan
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Let's get straight to it. Okay, so the first exercise is leg raises
0:51
With these, what you do is lie flat on your back, trying to really pin your back into the
0:57
floor you're going to really engage your core as you raise your legs to a 90 degree
1:02
position and then slowly lower back down not completely to the floor just hovering and
1:11
repeat that if you're somebody with a really weak core then you can place your
1:18
hands just underneath your bum this allows your centre of your back to really
1:23
push down into the floor and gives you makes it a little little
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little bit easier due to work. If you want to make the workout a little bit harder
1:41
then raise your head and the top of your chest off the floor
1:46
and it really allows you to engage your core a little bit more. And really squeeze
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Breathe it up and keep breathing. So the next exercise of today is going to be a Russian twist
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This works the oblique, so be the side of your core. First for the Russian twist you want to be shaped like a martini glass
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So you want to make sure that you've got a nice straight upper body following onto your legs nice and straight
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With the Russian twist you want to twist that upper part of your body really twisting around and then coming over to the other side
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You want to be reaching past your hips and keep going like that
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So really keeping your chest open to the ceiling and again make sure that you're breathing
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As your core becomes a little bit more tired it's going to want to start caving in
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but really push and make sure that you're keeping your chest open to the ceiling
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Keep breathing. If you want to make this a little bit harder, you can raise your legs up
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but you need to make sure that you keep in your legs nice and straight and then not moving side to side
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Keep breathing. Great. So the next exercise is a V It works the whole of your core Again you going to start in the martini glass shape You want to keep your body upright and then you lengthen out bringing your body into a straight line really flat back hovering your feet above the floor and then squeeze your stomach back in
4:00
So coming down and then squeeze to come back in. So breathe in as you're coming down, breathe out
4:09
as you're pushing back up. If this is a little bit too hard for you
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you can always put your hands down at the back of you and as you're coming down, just rest your body onto your hands
4:20
and then use your arms to push you back up. And keep squeezing
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Keep going guys. Squeeze. So the next exercise is a bicycle crunch
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This works the whole of your pull but really focuses on the oblique
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So what you want to do, it's kind of like you're riding a bicycle with your legs and you want to raise your chest just off the floor
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So where your bra strap would be and twist your elbows, elbow to knee
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Make sure to keep breathing. So you can do this nice and slower control or you could speed it up a little bit
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Just really keep that caught
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keep pushing through and be sure to keep breathing So the next exercise is it's really good for the whole core. It also really works the obliques
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So you can progress and regress this exercise to your ability. Ideally you want to be pushed up on both feet so you can have one foot in front or one foot behind or you can rest one foot on top of the other
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You really want to be creating a line going from your head right down to your toe and
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and thinking of pushing your pelvis up towards the ceiling so you can really engage your oblique
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This arm can be up, it can be down, whatever feels most comfortable to you
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And if this exercise is too easy for you, you can start to add a tiny bit of a crunch
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But make sure that your body stays in a nice straight line from head, to toe and be sure to keep breathing
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You should really feel the burn but keep pushing. We're gonna go for a minute
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Okay so the next exercise is called a Flutter kick You lie flat on your back put your legs out straight really pushing the centre of your back into the floor
7:37
and you will just do quick flutters with your legs. Really, really holding this core, really engage
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Again, if this is too hard for you, you can put your hands underneath your bum, it really
7:53
archers your back into the floor and gives you that little bit of extra support
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And keep fluttering. Make sure that you keep breathing as you're going. If you want to make it a tiny bit harder, you can lift your head so that your stomach is into a really good crunch
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And keep fluttering. Make sure that you keep breathing. Really push and really challenge yourself
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Keep going! So the next exercise is an ankle reach
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This is really good for the obliats as well. You're going to lie down, flat on your back with your knees up
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with your knees up to the ceiling and your feet spread the width of the mat
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You want to lift your chest up off the floor but try not to really crunch
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and don't really tighten up your neck make sure the neck is nice and relaxed
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Chest is brought up from the floor and you're just going to tap the ankle
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You're going to think of swinging side to side and just keep pushing through
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really reaching that ankle tapping every time you come into the side
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make sure that you breathe in Keep that core engaged, nice and short
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Breathe, breathe, breathe. Keep going girls. Okay guys so the next exercise we're going to do today is called a walkout
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It's amazing for the whole of your core. So we can progress and regress this easily as well but I'm going to show you the harder version
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So what we're going to do we're going to come to hands and feet and we're going to walk out
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really slow really trying to maintain your pelvis so don't swing your pelvis side to
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side and then you're going to do the same to walk back in and stand back up to your feet
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So walking out, you want to try and walk past your shoulders so that your core will take most
11:00
of the weight and then squeeze to come back in. So this is amazing exercise for you to add
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into a cardiovascular workout if you were to do kind of like hip training or anything like that And it a great one to really get the heart rate up and you can speed it up or slow it down as much as you want
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Really hold and walking back in. All the way out. And squeeze from back in
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Okay, so the next exercise is called a rollout. You can use an exercise ball to do this, or if you're at home or just don't have an exercise
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ball in the gym, you can use either your top, like a piece of clothing, or you could use a
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kitchen towel if you were doing it in your house. So it can be quite tricky, so I do this if you've got quite a strong core
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What you want to do, start on your knees, your hands clasped on the exercise ball or the piece of cloth
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and you want to roll out, keeping your body nice and straight and as you come back in really squeeze the core
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So coming out And breathe out as you're coming in
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Breathe in as you're pushing out And really squeeze as you're coming back in
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Keep going really keep pushing through Really challenge yourself Push push push push Push
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Okay so finally we're gonna finish off with the plank The plank is amazing for the whole of your core again
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There's so many different variations of the plank But we're gonna just do the simplest version
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And I'll show you a few different things that you can do To either make it harder or a little bit simpler
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So first with the plank you want to make sure that everything is
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engage so not only just the core you want to really engage your glutes your hamstrings
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your quads so everything really squeeze keep everything in line and make sure that your chest
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is open to the floor it's fine to be shaking it's really good to keep the core engage but make
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sure that you're still breathing if you want to make it a little bit harder you could add
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some reach is in nice and slow still keeping your core nice and straight so don't let your
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pelvis swing from side to side if that's a little bit too tricky for you you could always
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drop your knees to the floor still maintaining a nice straight line from your knees to your
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shoulders and squeezing your pelvis your knees in your core in this position
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So that was a really good workout. I hope we enjoyed it
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If you've got any questions, just let us know in the comments below
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So if you want more workouts like the one today, then subscribe to the My Protein YouTube channel
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If you really enjoyed today's workout, give the video a thumbs up
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See you next time guys
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