Ab Workout: The Best 10 Day At Home Routine (+ Free Printable!)

This ab workout plan is for you if you want something fast that you can do at home.

You don't need any equipment at all!

And all the moves are very familiar.

You won't be twisting yourself into a pretzel just to get a workout in!

This ab workout plan is also perfect because it targets your whole core.

You will be working:

  1. The muscles that give that 6 pack look
  2. The ones that hold your belly in for that flat stomach look
  3. The muscles that cinch your waist for a slimmer waist line

Basically, this is the ab workout to get your sexy back!

Or keep your sexy if you're one of those girls we all love to hate 🙂 hehe j/k

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3 Important Tips for this Ab Workout Plan

1. Burn Belly Fat

Most (but not all) of us have excess fat on our belly area.

This is why most of us don't have the abs of our dreams.

To get the full effect of this workout plan, you also have to make sure that your diet is good!

If you need to lose weight, follow a good, realistic meal plan as you do the workouts.

2. Add Complimentary Workouts

If your diet is clean and you want even faster results, pair this workout with a fat burning workout.

You need to shed fat from your belly area to really see good results.

Which leads to my next tip about tracking progress.

3. Track Progress

In my opinion, the best ways to track your progress are to:

  1. Take pictures
  2. Measure your waistline
  3. Check your body fat percentage regularly

I haven't included checking your weight on this list.

This is because I don't think it's the best way to keep track of your progress.

It is important to check your weight.

But your body fat percentage gives you a lot more information to work with.

How to Check Your Body Fat Percentage

You can use

  1. A bathroom scale that has body fat percentage functionality like this one
  2. Calipers like this one (they usually come with instructions)
  3. A Skulpt Chisel

Technically, you can also take measurements with a tape measure.

Many people don't like that option though because it is tedious and tricky to take consistent measurements.

I have tried tracking my body fat percentage with all three methods recommended above.

And I have to say, my personal favorite is the skulpt chisel because it gives me very accurate numbers.

However, it is also the most expensive option and I don't recommend it for beginners.

If you're a beginner, the bathroom scale is the best option.

Once you’re comfortable (and you want something more precise), I’d recommend the skulpt chisel.

Editor's note: this section was updated based on an excellent reader question in the comments.
Please don't be shy to ask questions. I read ALL your lovely comments and update the blog posts with useful information based on your questions. 💖

Exercise List: Ab Workout Plan

For your reference (in case you need to quickly learn a move), here is a list of all the exercises included in this ab workout plan.

Don't worry, the free printable is illustrated so you don't have to memorize the list.

I gatchu booboo!! haha

  1. Crunches (lying and standing)
  2. Sit-ups
  3. Bicycles
  4. Planks (full, side, leg lifts, and plank jacks)
  5. Mountain Climbers
  6. Flutter Kicks
  7. Leg Raises
  8. Core Rotations
  9. High Knees
  10. Supermans
  11. Stretches (cobra and cat pose)

Okay, enough of my yapping.

Here's your ab workout plan - complete with a free printable for your fridge!

Ab Workout Plan: Complete 10 Days

Click here to download a free printable of this workout plan

Mon: Six Pack Day

  • 10 Bicycles
  • 10 Crunches
  • 10 Flutter Kicks

REST 1 MIN. Do 4 Sets

Tue: Core & Waist

  • 15 Sec Plank
  • 15 Sec Plank Leg Lift
  • 15 Sec Side Plank (each side)
  • 20 Sec Plank Jacks

REST 2 MIN. Do 3 Sets

Wed: Rest Day

Thur: Six Pack Day

  • 12 Sit-ups
  • 12 Leg Raises
  • 12 Mount Climbers

REST 1 MIN. Do 3 Sets

Fri: Core & Waist

  • 20 Sec Plank
  • 20 Sec Plank Leg Lift
  • 20 Sec Side Plank (each side)
  • 20 Sec Plank Jacks

REST 2 MIN. Do 3 Sets

Sat + Sun: Rest

Mon: Combo Day

  • 15 Crunches
  • 15 Bicycles
  • 20 Sec Full Plank

REST 2 MIN. Do 3 Sets

Tue: Standing Day

  • 20 Standing Crunches
  • 20 Core Rotation
  • 20 Standing Crunches (again)
  • 20 Sec High Knees

REST 2 MIN. Do 3 Sets

Wed: Active Rest

  • 12 Supermans
  • 12 Cat Stretches
  • 12 Cobra

REST 1 MIN. Do 3 Sets

WOOHOO!!! CONGRATS! YOU DID IT!!

Comments

  1. I was wondering if you can tell me how I can check my body fat percentage. I’m new to this so I dont know how. Thank you.

    1. Hi Stephanie! That’s such a great question. Thank you for asking! There are 3 main ways to measure.
      1. With a bathroom scale that has body fat percentage functionality like this one
      2. With calipers like this one (they usually come with instructions)
      3. With a Skulpt Chisel
      Technically, you can also take measurements with a tape measure but I feel like that is so tedious and it’s hard to take consistent measurements. My personal favirote is the skulpt chisel because it gives me clear numbers but it is also the most expensive option. I’d say if you just want a simple and easy way to regularly keep track of your body fat, the bathroom scale is the best option. Once you’re comfortable with taking regular measurements, if you want something more precise, I’d recommend the skulpt chisel. I hope that helps Stephanie! 🙂

  2. This workout is so helpful for me. I started working out and then I stopped lol and now I’m back at it. I’m not looking to lose weight just tone up I don’t want to lose my curves

  3. Hi,
    I have lower belly fat and I want to remove it..is it possible to remove it in 10 days with this exercise..coz after 2 week I’m going to beach vacation.. I’m not fat slim body with lower belly fat..so I just want to reduce that much part not my body weight.. height is 5″ft. Weight is 44-45..plz do reply

    1. Hi Tashu! Great question!
      Okay, here are my thoughts. I really don’t want to disappoint you but 2 weeks is not enough time to make a big difference in the lower belly fat area. I’d recommend making sure your diet is clean to avoid bloating, doing the exercises in this workout to strengthen your abs, and upping your lean protein intake. This will help you look your best for your vacation. Above all else, remember to have FUN because you are beautiful exactly the way you are already. xo

  4. hello dear
    how long should i take before i see results?, i have downloaded flat stomach workout and im on day 8.

    1. Good job!!! It really depends on your starting point but I’d recommend tracking your progress (you can take pictures or keep track of your body fat percentage using a bathroom scale) and give yourself at least 4 weeks to see changes along with a clean diet. Yes i knoooowww. it’s a long time 🙁 i wish results were faster too but don’t give up!! You can come workout with me on YouTube for free too for exra motivation 🙂

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