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10 Minute Abs Ladder

by CoreCommander Workouts › Core

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10.3 minutes 17 Steps

  1. Crunches

    35 seconds

    Lift your shoulders, not your neck; exhale on the way up.

  2. Flutter kicks

    35 seconds

    Legs long and low, kicking small and fast; lower back stays down.

  3. Leg raises

    35 seconds

    Lower your straight legs slowly, without letting your back arch.

  4. Seated bicycles

    35 seconds

    Seated and leaning back, alternate elbow to opposite knee.

  5. Extend to tuck

    35 seconds

    Seated and leaning back, extend the legs long, then tuck them in.

  6. Oblique crunch kicks

    35 seconds

    Twist to bring one elbow towards the opposite knee as that leg kicks out.

  7. Tabletop crunches

    35 seconds

    Knees at 90° in tabletop; curl the shoulders up towards them.

  8. Reverse crunches

    35 seconds

    Lift your hips off the floor using your lower abs, not momentum.

  9. Russian twists

    35 seconds

    Lean back with a long spine and rotate side to side.

  10. Leg circles on elbows

    35 seconds

    On your elbows, draw slow circles with your legs.

  11. Hollow hold

    35 seconds

    Arms and legs long; bend the knees to make it easier.

  12. L-sit cross toe touches

    35 seconds

    Seated with legs lifted, reach across to touch the opposite toe.

  13. Scissors on elbows

    35 seconds

    On your elbows, cross the legs over and under like scissors.

  14. Cross crunches

    35 seconds

    Bring the elbow across to the opposite knee, alternating sides.

  15. Side plank hip dips, right

    35 seconds

    On the right forearm, lower and lift the hips.

  16. Side plank hip dips, left

    35 seconds

    On the left forearm, lower and lift the hips.

  17. Mountain climbers

    57 seconds

    Drive the knees in fast, hips level.