Hard Ab Workout 10-Minute Core Ladder Workout

Brace yourself (and your core) for a challenging 10-minute ladder workout that will push your muscles to the limit and leave you feeling accomplished. This intense ab workout is designed to test both your body and your mind, according to Ben Lauder-Dykes, CPT and Fhitting Room instructor.

If you’re up for the challenge, try climbing the ladder with each round you complete by adding two reps to the next round. This style of training is known as a ladder workout, and Lauder-Dykes challenges you to see how far you can go.

Join the Movement

For those following our Movement of the Month Club, this workout is for week 4. Each day, Monday through Saturday, you’ll do one ab exercise. On Sunday, challenge yourself with the full 10-minute workout. Feel free to do this workout anytime!

Start with 2 reps of each exercise and add 2 reps for each subsequent round. Keep going for 10 minutes and push yourself to see how high you can climb.

Here’s Your 10-Minute Hard Ab Workout

1. Leg Raise

Leg raises target the lower abs and improve pelvic stability.

1. Lie flat on your back with legs straight and hands under your buttocks for support.
2. Raise your legs toward the ceiling, keeping them straight.
3. Slowly lower your legs back down without touching the floor.
4. Repeat for the desired number of repetitions.

2. Butterfly Sit-Up

Butterfly sit-ups target the core and improve hip and thigh flexibility.

1. Sit with knees bent and feet together, soles touching.
2. Lie back with hands at your sides.
3. Sit up, reaching forward to touch your toes.
4. Slowly lower back down.
5. Repeat for the desired number of repetitions.

3. Side Plank Hip Dip

Enhance your side plank by adding hip dips for oblique strength and balance.

1. Begin in a side plank position with feet stacked.
2. Lower hips without touching the floor.
3. Lift hips back up.
4. Repeat before switching sides.

4. Hollow Body Rock

Hollow body rocks challenge your core by adding movement to a static exercise.

1. Begin lying on your back with arms and legs extended.
2. Lift arms and legs off the floor, engaging your core.
3. Rock back and forth without touching the floor.
4. Continue rocking for the desired number of repetitions.

5. Plank Reach Out

Challenge your deep core stabilizing muscles with plank reach out.

1. Start in a standard plank position.
2. Extend one arm forward without shifting hips.
3. Return to plank and repeat with the other arm.
4. Alternate arms for the desired number of repetitions.

6. Tuck Up

Tuck ups engage your core and improve balance and control.

1. Sit with knees bent and feet flat on the ground.
2. Lift feet off the floor, balancing on sit bones.
3. Extend legs and arms, then tuck knees to chest.
4. Repeat for the desired number of repetitions.