Seventeen core moves at 35 seconds each, no rest in between. Keep your lower back on the mat throughout. 🎥 Video: This 10 Minute Abs Workout Gets FAST RESULTS! by TIFF x DAN

1. Crunches · 35 seconds
2. Flutter kicks · 35 seconds
3. Leg raises · 35 seconds
4. Seated bicycles · 35 seconds
5. Extend to tuck · 35 seconds
6. Oblique crunch kicks · 35 seconds
7. Tabletop crunches · 35 seconds
8. Reverse crunches · 35 seconds
9. Russian twists · 35 seconds
10. Leg circles on elbows · 35 seconds
11. Hollow hold · 35 seconds
12. L-sit cross toe touches · 35 seconds
13. Scissors on elbows · 35 seconds
14. Cross crunches · 35 seconds
15. Side plank hip dips, right · 35 seconds
16. Side plank hip dips, left · 35 seconds
17. Mountain climbers · 57 seconds

Outline what you actually wrote, not what you meant to, to find structural problems fast. About 50 minutes.

1. Number the paragraphs
2. Summarise each one · 30 minutes
3. Label the jobs · 10 minutes
4. Spot the problems

Build a chapter-by-chapter outline from a premise in about 2 hours. The outline is a map, not a contract. It's meant to change.

1. Premise
2. Three-act skeleton · 20 minutes
3. Chapter list · 30 minutes
4. Break · 10 minutes
5. Chapter one-liners · 30 minutes
6. Check for gaps

Edit one chapter of a book for story and structure, and write notes like a professional editor. About 1¾ hours.

1. Questions to answer
2. Read the chapter · 30 minutes
3. Margin notes · 20 minutes
4. Write an edit letter · 20 minutes
5. Prioritise

Fix the big shape of a long piece before touching a single sentence. About 1¾ hours.

1. Read it whole · 30 minutes
2. One-sentence summary · 5 minutes
3. Map the structure · 20 minutes
4. Move and cut · 25 minutes
5. Fix the transitions · 15 minutes

Five moves, a minute each, with no rest. Tack it on to the end of any workout.

1. Crunches · 60 seconds
2. Lying leg raises · 60 seconds
3. Forearm plank · 60 seconds
4. Side plank hip dips · 60 seconds
5. Mountain climbers · 60 seconds

Bar work for strong abs and a grip to match, for 3 rounds. No swinging: every rep starts from a dead stop.

1. Hanging knee raises
2. Rest · 45 seconds
3. Hanging leg raises
4. Rest · 45 seconds
5. L-sit hold · 20 seconds
6. Round rest · 60 seconds

Repeats for 3 rounds

Based on Dr Stuart McGill's "Big 3", which build core endurance without loading the spine. About 10 minutes. Hold each rep for 10 seconds. Do 5 reps, then 3, then 1 of every exercise, resting briefly between.

1. Modified curl-up, 5 reps
2. Side plank, left, 5 reps
3. Side plank, right, 5 reps
4. Bird dog, 5 reps each side
5. Rest · 60 seconds
6. Modified curl-up, 3 reps
7. Side plank, 3 reps each side
8. Bird dog, 3 reps each side
9. Rest · 60 seconds
10. One of each

Four core moves that hit every angle, for 3 rounds. Keep your lower back pressed into the floor on the lying-down moves.

1. Dead bugs · 40 seconds
2. Rest · 20 seconds
3. Bicycle crunches · 40 seconds
4. Rest · 20 seconds
5. Hollow hold · 30 seconds
6. Rest · 20 seconds
7. Russian twists · 40 seconds
8. Round rest · 60 seconds

Repeats for 3 rounds

Train your core to resist movement, which is its real job, for 3 rounds. You'll need a resistance band anchored at chest height, or a cable machine.

1. Pallof press, left side
2. Pallof press, right side
3. Bird dog
4. Rest · 30 seconds
5. Plank shoulder taps · 40 seconds
6. Round rest · 60 seconds

Repeats for 3 rounds

Planks and side planks that climb from 30 to 60 seconds. About 7 minutes. Squeeze your glutes and push the floor away. If your hips sag, drop to your knees.

1. Forearm plank · 30 seconds
2. Rest · 15 seconds
3. Side plank, left · 30 seconds
4. Side plank, right · 30 seconds
5. Rest · 15 seconds
6. Forearm plank · 45 seconds
7. Rest · 15 seconds
8. Side plank, left · 45 seconds
9. Side plank, right · 45 seconds
10. Rest · 15 seconds
11. Forearm plank · 60 seconds