A ten-minute core session can fit into even the busiest day, and the American Council on Exercise has designed a bodyweight circuit that targets the muscles of the torso in a short, efficient window. This 10 minute ab workout blends static holds with dynamic movements to challenge the spine, pelvis and the deep stabilizers that support posture and everyday movement. You can do it at home or in a gym with just a mat and a timer.
The ACE 10-Minute Core Circuit
According to ACE’s 10-minute core workout, the muscles of the torso are important for supporting and moving the spine, as well as stabilizing the pelvis, which influences posture and gait. Integrating static-hold exercises along with dynamic movements is an effective way to challenge these muscles. The circuit below uses only body weight. Grab a mat and a timer, and move from one exercise to the next with as little rest as possible. ACE recommends repeating the full circuit two to three times.
Seated Hip-Hinge Hold
Duration: 30 seconds. Sit on the floor with your knees bent and heels touching the floor. Cross your arms on your chest and keep them relaxed. Hinge at the hips so your torso leans back to roughly a 30-degree incline, or lean back as far as possible while keeping the back straight. Hold the position without rounding the spine.
Hollow-Body Rock
Duration: 30 seconds. Lie on the floor with your legs extended and arms reaching overhead, biceps by the ears. Squeeze your glutes, inner thighs and abs throughout the exercise. Press your lower back into the ground to create a hollow body with no space between your back and the floor. Perform tiny rocks back and forth while maintaining the hollow position so that the back rolls smoothly.
Modified V-Up (Right Leg Lift)
Repetitions: 10 to 15. Lie on your back with your left knee bent and left foot on the floor. Keep your right leg straight as you lift it and your torso upward to create a V-shape. Grab hold of the right leg and pause for one second while balancing on your seat in the V-shape.
Modified V-Up (Left Leg Lift)
Repetitions: 10 to 15. Switch sides: bend the right knee, keep the left leg straight, and lift the left leg and torso together. Grab the left leg and pause for one second in the V-shape.
Side Plank (Right)
Duration: 30 seconds. Place your right hand underneath your right shoulder and balance on the edge of your right foot, with the left foot stacked on top. Reach your left arm toward the ceiling. Use your right-side obliques to actively lift the body upward away from the floor.
Side Plank (Left)
Duration: 30 seconds. Switch to the left hand under the left shoulder, balance on the edge of the left foot, and reach the right arm up. Use the left-side obliques to lift the body away from the floor.
Mountain Climber
Repetitions: 10 to 15 each side. Assume a plank position with your hands under your shoulders and toes on the ground. Keeping your torso rigid, alternate bringing one knee at a time toward your chest. Go as rapidly as possible while keeping the torso tight and the hips in line with the shoulders.
Once you finish the last mountain climber, rest briefly if needed, then repeat the entire circuit. ACE suggests completing two to three rounds to fully engage all of the muscles of the core. For more short routines, browse the 10-Minute Routines collection.
Warm Up in a Few Minutes
ACE’s guidance on effective warm-ups emphasizes that a complete, total-body warm-up is the most important component of any workout. When time is tight, doing two sets of two core and two bodyweight-movement exercises can provide an effective start. Pete McCall, an ACE exercise expert, recommends a warm-up circuit that gradually increases intensity and progresses from stabilization to movement. Before your 10-minute core session, pick a couple of these moves:
- Hip bridge: Two sets of 10 to 12 reps, with 30 seconds of rest between sets. This increases glute activity and stretches the hips and low back.
- Bird-dog: Two sets of 10 to 12 reps, with 30 seconds of rest. It requires spinal stabilization while the arms and legs move.
- Plank: Hold for 20 to 45 seconds, rest for 30 seconds, and repeat. This engages the muscles that stabilize the lumbar spine and shoulders.
- Side plank: Hold for 20 to 45 seconds each side, resting 30 seconds between sides.
You can also add a few bodyweight squats or push-ups if you have an extra minute. The goal is to prepare your core and hips for the main circuit without fatigue. For more on form, see our exercise form cues.
Easier Alternatives for a Gentle Start
If some of the circuit exercises feel too challenging, ACE’s core stability library and the “Train This, Not That” article offer gentler versions that still build strength and control. Try these swaps while you build confidence.
Side Plank: Modified Version
ACE’s side plank with torso rotation exercise includes an alternate version that works well for the static side plank in the circuit. Instead of balancing on your feet, perform the side plank with your bottom shin on the floor.
Mountain Climber: Static Forearm Plank
In its forearm plank with toe taps exercise, ACE suggests a static forearm plank as an alternate version. If the rapid knee drives of mountain climbers are too demanding, hold a forearm plank with your feet hip-distance apart and forearms on the floor.
Modified V-Up: Supine Heel Taps
ACE’s supine heel taps target core stability with less spinal flexion. Lie on your back, arms by your sides, and lift your knees to 90 degrees. Engage your abdominals and draw your navel toward your spine. With control, lower your right foot to touch the floor with the heel, then return to 90 degrees. Alternate legs for 10 repetitions each side. Each repetition should take about four seconds: two seconds down, two seconds up. If that is still tough, keep your feet on the floor and simply slide one heel along the mat, alternating legs.
Hollow-Body Rock: Stability Ball Dead Bug Without the Ball
ACE’s stability ball dead bug has an alternate version that removes the ball. Lie on your back, knees at 90 degrees, and extend your left arm and right leg while keeping the opposite limbs still. The straighter the limbs, the more challenging the exercise. Keep the knees at 90 degrees as you return to center. Complete 10 repetitions on each side.
Swap Sit-Ups for the McGill Curl-Up
If your usual routine includes sit-ups, ACE’s “Train This, Not That” article points out that sit-ups can place large amounts of stress on the lower spine and neck and do not target the deep abdominal muscles well. Dr. Stuart McGill’s research found that bent- and straight-leg sit-ups placed more than 674 pounds of strain on the lower spine. ACE recommends replacing sit-ups with the McGill curl-up. Lie on your back with one knee bent, hands under the small of your back to monitor movement, and brace your core as if about to be punched. Lift your head and the tops of your shoulders while keeping the spine neutral. Hold for 10 seconds and repeat six to 10 times. For more back-friendly options, visit back-friendly core modifications.
Making the Routine Harder
The simplest way to increase the challenge is to follow ACE’s advice and repeat the circuit two to three times. As your endurance improves, you can also reduce the rest between exercises or between rounds. If you have access to equipment such as a BOSU balance trainer or stability ball, ACE’s seven core stability exercises provide progressions you can add after the main circuit. For example, the BOSU bird dog challenges core stability on an unstable surface, and the stability ball dead bug adds resistance through the ball. The single-leg deadlift with dumbbells targets posterior chain strength, as ACE describes. These additions can turn a 10-minute session into a longer, more demanding workout when you are ready. Learn more about progressing safely in our core stability training guide.
Safety and Smart Training
Core training is not a treatment for back pain. If you have back pain, an injury, are pregnant, have had recent surgery or live with a health condition, speak with a doctor or physical therapist before trying new exercises. Stop any movement that causes pain. ACE’s core stability experts emphasize avoiding momentum and performing each exercise with awareness so that the core muscles are truly engaged. Core exercises train the muscles of the trunk; they do not reduce fat in one specific area. For more on avoiding common errors, read our article on common core training mistakes.
Frequently asked questions
Can I do this 10-minute core workout every day?
Muscle-strengthening guidelines suggest working all major muscle groups on two or more days a week. Listen to your body: if you feel sore or fatigued, take a rest day. On other days you can focus on different movement patterns or light activity.
What if I feel discomfort in my lower back during the hollow-body rock?
Stop and check your form. The hollow-body rock requires you to press your lower back firmly into the floor so there is no space between your back and the mat. If you cannot maintain that contact, try the stability ball dead bug without the ball as a gentler alternative. If back discomfort persists, consult a doctor or physical therapist.
Do I need any equipment for this routine?
The ACE 10-minute core circuit uses only a mat and a timer. The easier alternatives and warm-up moves also require no equipment, though some progressions mention a stability ball or BOSU balance trainer if you have them. You can do the entire session with just your body weight on a comfortable surface.
For more short, focused core sessions, visit our 10-Minute Routines page. You can also explore the full ab workout plans section and the core workout routines pillar article for longer programs and progressions.
