Achieving defined abs is a goal many chase. Abs stay hidden if you ignore daily work. A steady routine and the right plan change your core. This 14-day plan gives you a 10‐minute ab workout. The workout works your midsection and builds you toward defined abs.
Why a 14-Day Plan?
Short, focused moves add up with daily work. The plan fits into your day with just 10 minutes. It keeps your core active and makes muscles work. The workout grows a challenge each day to push you forward and help you see progress.
The Workout Structure
Each session pairs two moves with no pause, then a brief 10-second break. This setup builds stamina and burns extra calories. It keeps your core working at every step.
Here is a look at each move in the 10-minute plan:
1. Leg Raise Clap
Lie on your back. Lower your legs slowly and keep your back flat. Then lift your legs and crunch to clap your hands. The move works lower abs and builds control.
2. Reverse Crunch
Lift your hips off the ground using your core. Keep your lower back on the floor. This move works the lower abs and shapes your midsection.
3. Spider-Man Plank
Hold a steady plank. Bring one knee to the same side’s elbow. This move works the obliques while including shoulders and core.
4. Cross-Body Climber
Bring your knees quickly to the opposite elbow. This move mixes fast activity with ab work.
5. Russian Twist
Sit with your feet raised a little. Twist your torso slowly from one side to the other. The move works your obliques.
6. In & Out
Lie on your back. Extend your legs, then pull them in. Squeeze your abs with every move. Breathe in as you extend and out as you crunch.
7. Plank with Hip Dips
Keep a steady plank. Lower your hips from one side to the other. This move works the obliques and builds balance.
8. Plank Jacks
With a tight core in plank, jump your feet from side to side. The move adds a burst of fast work while making your abs strong.
9. The Hundreds
Lift your legs and pump your arms. Keep your core tight through it all. This Pilates move builds core strength.
10. Crunches and Bicycle Crunches
Do regular crunches along with bicycle variations. They work the upper abs and obliques to shape the front and sides of your core.
11. Up and Down Plank
Switch between a forearm plank and a full plank. Keep your hips steady. The move builds shoulder power and core work.
12. Heel Touches
Lie on your back. Reach with your hands toward your heels. This move works the obliques and shapes your waist.
13. Reverse Crunch with Leg Extension
Lift your hips using your lower abs, then extend your legs. The move adds extra work for your core.
14. Straight Leg Crunch or Bent-Knee Alternative
Finish with crunch pulses. Knees can bend if you need less strain. The move works your abs intensely.
Tips for Success
• Keep your form strong: flat back during leg lowers and slow twists help you work safely.
• Tighten your core on every move to build work.
• Breathe in a steady rhythm to keep your body in tune with the work.
• Stick to the plan every day for 14 days to build strength.
• Take a short break if you need one; the work is high and rests help you build.
Support and Motivation
Tell others of your progress. Share on social media with your hashtags or post a video of your session. A group of people keeps you true to the plan and makes each day fun.
Final Thoughts
This 14-day, 10-minute ab workout gives you a clear way to work on your core and build toward defined abs. Daily work, correct form, and a steady pace build strength and shape. Your core awaits a change—get started now!
