10-Minute Core Workouts for a Six-Pack

Aside from indulging in indulgent diets of just pizza and beer, sticking with the same ab workout for too long is one of the biggest mistakes men make when training for a stronger core.

While classic moves like crunches, situps, and planks are helpful, they aren’t the only tools necessary for carving out a powerful midsection. (We get it, stepping away from planks might sound heartbreaking!)

Here’s the good news – incorporating fresh ab exercises into your routine won’t require extra time. In fact, with the right approach, you can achieve variety and efficiency all at once.

The Foundation for Stronger Abs

Your core includes your abdominals and lower-back muscles, which work together to perform multiple functions.

While situps focus on bending your torso forward, your core is also responsible for extending, twisting, and stabilizing your body.

To fully develop and strengthen your core, your training needs to address all these roles.

To help you build a stronger, more defined core, we’ve crafted three unique workout circuits.

Each circuit targets your core from various angles and features three exercises performed without breaks.

This approach boosts your heart rate, aiding fat loss so those abs can shine. Add these circuits to the end of your usual workouts for a satisfying core "burnout."

Directions for Your Core Circuits

Perform one circuit (I, II, or III) at the end of each workout, rotating through the circuits on different days. For each circuit:

• Do one set of each exercise in sequence without rest.
  
  
• Rest for 1 minute after completing the circuit.
  
  
• Repeat the circuit one more time.
  
  

Every two weeks, increase the number of rounds. Begin with two rounds per day, and in subsequent weeks, progress to three, four, and so on to ensure continuous improvement.

Circuit I

1. Hanging Leg Raise

• Hang from a pull-up bar with your palms facing forward or inward, whichever is more comfortable.
  
  
• Engage your abs and kick your legs toward the bar rapidly.
  
  
• Control the return as your legs descend.
  
  
• Perform 8–12 reps.
  
  

2. Ab Wheel Rollout

• Start by kneeling on the floor and gripping an ab wheel directly below your shoulders.
  
  
• Tighten your abs and roll the wheel forward until your core is fully engaged. Then roll it back.
  
  
• Complete 8–15 reps.
  
  

3. Back Extension

• Secure one end of a barbell in a corner and hold the other end with both hands.
  
  
• With your arms extended, swing the barbell to one side, lowering it to hip height, then swing to the other side.
  
  
• Repeat the motion for 8–10 seconds.
  
  

Circuit II

1. Seated Bicycle Crunch

• Lie on your back, placing your hands near your ears.
  
  
• Lift your torso into a crunch while twisting towards the left, bringing your left knee up to meet your right elbow.
  
  
• Reverse the motion and repeat for the opposite side, mimicking a pedaling motion.
  
  
• Perform 20–30 reps.
  
  

2. RKC Plank

• Position yourself in a push-up stance with your forearms flat on the floor, arms slightly extended forward.
  
  
• Flex your abs, squeeze your glutes, and keep your legs rigid.
  
  
• Without moving your elbows or knees, try pulling them toward each other to intensify core activation.
  
  
• Hold as long as you can, then rest for 60 seconds.
  
  

Circuit III

1. Swiss Ball Rollout

• Kneel on the floor, placing your forearms on a Swiss ball directly under your shoulders.
  
  
• Roll the ball forward until your abs feel deeply engaged, then roll it back.
  
  
• Perform 10–12 reps.
  
  

2. Russian Twist

• Sit with your knees bent and lean back slightly, creating a 45-degree angle with your torso.
  
  
• Stretch your arms forward, then rotate your body to the left and right, reaching as far as you can.
  
  
• Complete 8–12 reps per side.
  
  

3. Weighted Swiss Ball Crunch

• Sit on a Swiss ball and hold a dumbbell on your chest. Your feet should be on the floor for stability.
  
  
• Crunch your torso forward, lifting off the ball, and hold for 2–3 seconds.
  
  
• Repeat for 8–12 reps.
  
  

Final Thoughts

By following these circuits, you’ll train your core from every angle while keeping your workouts time-efficient and goal-oriented.

Get ready to feel stronger and see the results of your hard work shining through!

Source: mensfitness

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