Strengthening your core doesn’t require hours at the gym or endless crunches. If you’re someone who dreads long sessions of planking or traditional ab exercises, you’re in luck. There are quick, effective routines that target both your abs and back—without taking up much of your time. In fact, just 10 minutes of focused effort can make a real difference, and these five exercises are all you need to get started.
Short and Sweet: The Power of a Quick Routine
Sometimes, simplicity is key. There are plenty of ab exercises out there, but focusing on a few well-executed moves can often deliver better results than trying to master dozens of different routines. I know firsthand how easy it is to get lost in the sea of exercises online, only to feel overwhelmed and unsure of where to begin. But once I stumbled upon a short, efficient routine, I was hooked.
Fitness trainer and Gymshark athlete Nona Bayat recommends a 9-minute routine that targets your core and lower back, perfect for those with busy schedules. This circuit is designed to engage your abs, obliques, and even your stabilizing muscles in a matter of minutes.
The Secret 5: Exercises That Deliver Results
Bayat’s approach is simple yet effective. Each exercise lasts 30 seconds, and you move from one to the next without breaks. After finishing one round, you can rest for a minute before repeating the circuit two more times. Here’s a closer look at the five moves that make up the routine:
- Hollow Hold with Heel Taps
For this move, you engage your entire core by holding a hollow position and tapping your heels alternately on the ground. It’s a great way to stabilize your trunk while firing up your abs. This exercise is surprisingly challenging but rewarding for those looking to strengthen their midsection. - Bicycle Crunches
This one’s a classic, but it’s so effective. Lying on your back, pedal your legs while twisting your torso to touch your opposite elbow to each knee. Bicycle crunches activate the obliques and help target those harder-to-reach muscles along the sides of your core. - Crunches with Knee Hold
A slight variation on the traditional crunch, this move requires you to hold your knees at a 90-degree angle while crossing your arms over your chest. The key here is control—raising your torso just slightly and focusing on the contraction of your abdominal muscles. - Elbow to Toe Touches
This exercise targets both the upper and lower abs. Lie flat on your back with your legs lifted at a 90-degree angle, and alternately touch your toes with your elbows. It’s a great move to not only build core strength but also improve overall coordination. - In & Outs
This dynamic move is perfect for firing up your entire core. Sit on the floor, place your hands behind you for stability, and draw your knees into your chest before extending them out in front of you. It engages your abs and hip flexors, giving you a full-body challenge.
Why This Routine Works: Efficiency and Focus
What makes this routine stand out is its simplicity and efficiency. It’s an excellent option for anyone looking to fit in a core workout at home or even on the go. Plus, you don’t need any equipment—just your body and a little bit of space. For me, it was a game-changer because I could quickly incorporate it at the end of a regular workout, like weight training, and feel the burn without spending extra time at the gym.
Additionally, focusing on these five moves strengthens not just your abs but also your lower back, which is crucial for maintaining posture and preventing injuries. A study published in PLOS One found that athletes who followed a core-strengthening program saw significant improvements in their endurance and overall performance. This highlights just how important it is to strengthen the muscles that stabilize your trunk.
Fueling Your Abs with Smart Nutrition
It’s true: no amount of crunches or planks will reveal those rock-hard abs if they’re buried under layers of body fat. While exercise plays a key role in muscle development, nutrition is equally important when it comes to making your abs visible. You don’t need to starve yourself—just adjust your eating habits to support fat loss. One of the most effective ways to do this is by focusing on protein-rich foods.
Proteins are not only essential for muscle repair, but they also take longer to digest than carbohydrates, helping you feel fuller for longer. This can be especially helpful in preventing those pesky hunger pangs. By adding more protein to your meals, you can naturally regulate your calorie intake without feeling deprived. In fact, many athletes find that increasing their protein intake helps them shed fat while maintaining muscle mass.
By combining these core exercises with a balanced diet, you’re setting yourself up for success—not just in achieving a defined midsection, but also in boosting overall strength and endurance. With consistency, you’ll not only develop your abs and back but improve your posture and protect your spine. And remember, it’s not about perfection—it’s about building strength and making progress every day.
So, if you’re looking to target those abs and back muscles in the most efficient way possible, give this routine a try. With just 10 minutes, you can feel stronger, more stable, and one step closer to your fitness goals.
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Theo is a dynamic fitness coach who brings energy, realism, and flavor to healthy living. His content is about strong bodies, positive minds, and meals that fuel both.