Who says you need hours in the gym to get six-pack abs? The truth is, consistency beats intensity every time. By dedicating just 10 minutes a day, you can strengthen your core, reduce belly fat, and reveal those elusive abs. The best part? No fancy equipment, no long workouts, and no complicated moves. This 7-day plan is designed for busy people, beginners, and yes, even the lazy. Each day targets your core in a unique way to keep things fresh and effective.
🗓️ Day 1: The Plank Powerhouse 🕒 (Time: 10 minutes)
Why It Works: Planks engage your entire core — not just your abs, but also your back, obliques, and shoulders. Unlike crunches, planks activate more muscle fibers at once, giving you more results in less time.
The Workout:
1️⃣ Forearm Plank – Hold for 30 seconds
2️⃣ Side Plank (Right Side) – Hold for 30 seconds
3️⃣ Side Plank (Left Side) – Hold for 30 seconds
4️⃣ Forearm Plank (again) – Hold for 30 seconds
5️⃣ Rest for 30 seconds
6️⃣ Plank Shoulder Taps – Tap each shoulder for 30 seconds (keep hips still)
7️⃣ High Plank Hold – Hold for 1 minute
How to Do It:
- Get into a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- For side planks, balance on one forearm and stack your feet on top of each other. Engage your obliques to prevent your hips from sagging.
- For plank shoulder taps, get into a high plank position (like the top of a push-up) and lift one hand to tap the opposite shoulder, alternating sides.
Pro Tips:
- Don’t let your hips dip or rise. Keep your body as straight as possible.
- Keep your core tight and squeeze your glutes to increase stability.
- If it’s too challenging, drop to your knees for the planks but maintain a straight back.
Why It Matters:
Planks may look simple, but they’re deceptively challenging. This Day 1 workout builds core endurance, which makes every future ab workout more effective. By training your core to stabilize, you’ll improve posture, reduce back pain, and make crunches, leg raises, and other ab exercises easier.
🗓️ Day 2: The Crunch Circuit 💥 (Time: 10 minutes)
Why It Works: Crunches directly target the rectus abdominis (your “six-pack” muscles) and are one of the most iconic ab moves for a reason. When done with control and proper form, they deliver maximum burn in a short time.
The Workout:
1️⃣ Basic Crunches – 20 reps
2️⃣ Reverse Crunches – 20 reps
3️⃣ Bicycle Crunches – 20 reps (10 each side)
4️⃣ Rest for 30 seconds
5️⃣ Toe Touches – 20 reps
6️⃣ Leg Raises – 20 reps
7️⃣ Oblique Crunches (Right Side) – 20 reps
8️⃣ Oblique Crunches (Left Side) – 20 reps
How to Do It:
- Basic Crunches: Lie on your back with your knees bent, feet flat on the floor. Place your hands behind your head (but don’t pull on your neck). Lift your shoulders toward your knees, keeping your lower back pressed into the floor.
- Reverse Crunches: Lie on your back with your hands by your sides. Lift your legs so your knees are bent at a 90-degree angle. Pull your knees toward your chest while lifting your hips off the ground.
- Bicycle Crunches: Lie on your back, hands behind your head. Bring your right elbow toward your left knee while extending your right leg straight, then switch sides.
- Toe Touches: Lie on your back with your legs straight up in the air. Reach your hands toward your toes, crunching your upper back off the floor.
- Leg Raises: Lie on your back, arms at your sides. With legs straight, lift them until they’re perpendicular to the floor, then slowly lower them back down.
- Oblique Crunches: Lie on your back with knees bent. Drop your knees to the right side and perform crunches as you would in a regular position. Switch to the left side after 20 reps.
Pro Tips:
- Use slow, controlled movements to avoid using momentum.
- Keep your lower back flat against the ground to protect your spine.
- If needed, reduce reps to 15, but aim to increase them as you get stronger.
Why It Matters:
This workout builds that classic “six-pack” look by focusing on the rectus abdominis and obliques. The bicycle crunch targets the entire core, and the leg raises attack the lower abs, which are notoriously difficult to develop. It’s a killer combo for building definition and strength.
🗓️ Day 3: Oblique Shred ⚡ (Time: 10 minutes)
Why It Works: If you want those sharp, V-shaped obliques on the sides of your abs, you need to target them directly. Oblique training also improves core rotation, balance, and stability, making your entire core stronger.
The Workout:
1️⃣ Russian Twists – 20 twists (10 per side)
2️⃣ Side Plank Crunch (Right Side) – 20 reps
3️⃣ Side Plank Crunch (Left Side) – 20 reps
4️⃣ Rest for 30 seconds
5️⃣ Standing Oblique Knee Raises (Right Side) – 20 reps
6️⃣ Standing Oblique Knee Raises (Left Side) – 20 reps
7️⃣ Bicycle Crunches – 20 reps (10 per side)
8️⃣ Oblique Leg Raises – 20 reps (10 each side)
How to Do It:
- Russian Twists: Sit on the floor with your knees bent and feet off the ground. Hold a small weight, water bottle, or ball in your hands. Twist your torso from side to side, tapping the ground on each side.
- Side Plank Crunch: Get into a side plank position, supporting yourself on your forearm. Bring your top knee toward your top elbow, performing a “crunch” motion. Repeat 20 times, then switch sides.
- Standing Oblique Knee Raises: Stand upright with your hands behind your head. Bring your right knee up to your right elbow in a side-crunch motion. Repeat 20 times on each side.
- Oblique Leg Raises: Lie on your back, arms at your sides. Lift your legs straight up, but twist them slightly to the right. Lower them down, keeping them at an angle. Repeat the process for the other side.
Pro Tips:
- For Russian Twists, keep your feet off the floor for more difficulty.
- Make sure your hips don’t sag during side plank crunches.
- Use slow, controlled movements to avoid momentum, especially on oblique leg raises.
Why It Matters:
The obliques are often overlooked in core workouts, but they’re essential for a complete six-pack look. This workout sculpts the sides of your waist, tightens your love handles, and gives you that lean, sharp look. It also helps stabilize your core for better performance in every other workout.
🗓️ Day 4: Lower Ab Attack 🔥 (Time: 10 minutes)
Why It Works: The lower abs are the hardest to define and the most stubborn to reveal. This is where belly fat clings the longest. This workout directly targets that lower section, carving out the “V-cut” that makes six-packs stand out.
The Workout:
1️⃣ Leg Raises – 20 reps
2️⃣ Flutter Kicks – 30 seconds
3️⃣ Reverse Crunches – 20 reps
4️⃣ Rest for 30 seconds
5️⃣ Scissor Kicks – 30 seconds
6️⃣ Dead Bug – 20 reps (10 each side)
7️⃣ Hollow Body Hold – Hold for 30 seconds
8️⃣ V-Ups – 20 reps
How to Do It:
- Leg Raises: Lie on your back with your legs straight. Raise them up to a 90-degree angle, then slowly lower them back down without touching the floor.
- Flutter Kicks: Lie flat on your back with your hands under your hips. Raise your legs slightly off the ground and flutter them up and down in small, quick movements.
- Reverse Crunches: Lie on your back with your legs bent at 90 degrees. Pull your knees toward your chest while lifting your hips off the ground.
- Scissor Kicks: Similar to flutter kicks, but this time, cross your legs over each other in a “scissor” motion.
- Dead Bug: Lie on your back with arms and legs raised toward the ceiling. Lower your opposite arm and leg simultaneously, then return to the starting position. Alternate sides.
- Hollow Body Hold: Lie on your back and lift your arms, head, shoulders, and legs off the ground. Hold this position for 30 seconds.
- V-Ups: Lie flat on your back, then simultaneously lift your arms and legs to form a “V” shape. Touch your hands to your feet before lowering.
Pro Tips:
- For leg raises, avoid arching your lower back. Keep it pressed against the ground.
- Hollow body holds are hard, but that’s the point. If you can’t hold for 30 seconds, do 15-second sets.
- The key to lower ab development is slow, controlled movements. Momentum will steal your gains, so focus on muscle engagement.
Why It Matters:
Many people struggle to define their lower abs, but this focused routine attacks them from all angles. Leg raises, flutter kicks, and scissor kicks put constant tension on the lower abs, while the hollow body hold increases static core strength. This is the workout that helps you shred the stubborn belly fat covering your lower abs.
🗓️ Day 5: Core Burn Circuit 🔥 (Time: 10 minutes)
Why It Works: Burn, baby, burn! This workout combines fast-paced, high-intensity moves with core isolation exercises to maximize calorie burn while building ab definition. The more fat you burn, the closer you get to revealing your six-pack.
The Workout:
1️⃣ High Knees – 30 seconds (keep knees high)
2️⃣ Mountain Climbers – 30 seconds (fast pace)
3️⃣ Plank to Push-Up – 20 reps
4️⃣ Rest for 30 seconds
5️⃣ Jumping Jacks – 30 seconds (stay light on your feet)
6️⃣ Leg Raises – 20 reps
7️⃣ Plank Shoulder Taps – 30 seconds
8️⃣ Burpees – 10 reps (full jump at the top)
How to Do It:
- High Knees: Jog in place while driving your knees up to waist height. Pump your arms for momentum.
- Mountain Climbers: Get into a push-up position and run your knees toward your chest, alternating legs as fast as possible.
- Plank to Push-Up: Start in a forearm plank. Push up one hand at a time until you’re in a high plank position, then lower back to forearms.
- Jumping Jacks: A classic cardio move — jump your feet out wide while raising your arms overhead.
- Leg Raises: Lie on your back and lift your legs to 90 degrees, then lower them slowly without touching the ground.
- Plank Shoulder Taps: Get in a high plank. Lift one hand and tap the opposite shoulder while keeping your hips steady.
- Burpees: From a standing position, drop into a squat, kick your legs back into a plank, then jump back to standing.
Pro Tips:
- Keep your core tight during mountain climbers and plank shoulder taps to prevent hip sway.
- Slow down if your form breaks during burpees. Focus on quality over speed.
- If needed, swap high knees with marching knees for a low-impact option.
Why It Matters:
This workout targets fat loss and core activation at the same time. The cardio moves (high knees, jumping jacks, and burpees) elevate your heart rate, while planks, leg raises, and mountain climbers strengthen your abs. It’s the perfect mix of calorie burn and ab sculpting, all in 10 minutes.
🗓️ Day 6: Total Ab Tension 💪 (Time: 10 minutes)
Why It Works: Ever wonder why you still feel sore a day after a hard workout? It’s because of time under tension (TUT). This workout keeps your abs under tension for as long as possible, building serious core strength and definition.
The Workout:
1️⃣ Hollow Body Hold – 30 seconds (maintain tension)
2️⃣ Plank Hold – 30 seconds (hold it tight)
3️⃣ Side Plank Hold (Right Side) – 30 seconds
4️⃣ Side Plank Hold (Left Side) – 30 seconds
5️⃣ Rest for 30 seconds
6️⃣ V-Hold – 30 seconds (like a V-up, but hold it)
7️⃣ Dead Bug Hold – 30 seconds (hold opposite arm/leg positions)
8️⃣ Plank Shoulder Taps – 30 seconds (keep hips steady)
How to Do It:
- Hollow Body Hold: Lie on your back, raise your arms, legs, and shoulders off the floor, and hold. Keep your lower back pressed into the ground.
- Plank Hold: Hold a plank position on your forearms or hands. Keep your body straight from head to heels.
- Side Plank Hold: Balance on one forearm, keeping your body in a straight line from head to feet. Stack your feet and hold.
- V-Hold: Sit on your butt with your knees bent and feet off the ground. Lean back slightly, and extend your arms forward.
- Dead Bug Hold: Lie on your back with arms and legs raised toward the ceiling. Lower your right arm and left leg, keeping them above the ground, then hold for 30 seconds. Alternate sides on the next set.
- Plank Shoulder Taps: In a high plank position, lift one hand to tap the opposite shoulder while keeping your hips still.
Pro Tips:
- If side planks are too hard, rest one knee on the ground for support.
- During the hollow body hold, if you feel your lower back arching, raise your legs higher to keep pressure off your spine.
- For the V-Hold, if your balance is off, keep your feet lightly touching the ground for stability.
Why It Matters:
Time under tension (TUT) is one of the most effective methods for muscle growth and definition. Unlike fast reps, these holds force your core muscles to stay engaged for long periods. This leads to more endurance, better core stability, and that chiseling effect on your abs. Static holds like the hollow body and plank build “deep core strength,” giving you a more defined midsection.
🗓️ Day 7: Full Core Explosion 💥 (Time: 10 minutes)
Why It Works: It’s time to put everything together. This final day is a full-core blast that combines the most powerful moves from Days 1 through 6. By hitting every part of your abs (upper, lower, and obliques) in one 10-minute, fast-paced session, you maximize muscle fatigue and boost fat burn. It’s the perfect way to finish the week strong.
The Workout:
1️⃣ Plank Shoulder Taps – 30 seconds (keep hips still)
2️⃣ V-Ups – 20 reps (powerful and controlled)
3️⃣ Bicycle Crunches – 20 reps (10 each side)
4️⃣ Russian Twists – 20 twists (10 per side)
5️⃣ Rest for 30 seconds
6️⃣ Hollow Body Hold – 30 seconds (maintain tension)
7️⃣ Leg Raises – 20 reps (slow and steady)
8️⃣ Burpees – 10 reps (jump at the top)
How to Do It:
- Plank Shoulder Taps: Get into a high plank position. Tap your opposite shoulder with your hand while keeping your hips as still as possible.
- V-Ups: Lie flat on your back. Simultaneously lift your arms and legs to form a “V” shape, reaching your hands to your feet.
- Bicycle Crunches: Lie on your back, hands behind your head. Bring your right elbow to your left knee while straightening your right leg, then switch sides.
- Russian Twists: Sit on the ground with your knees bent. Lean back slightly, lift your feet off the ground, and twist side to side, tapping the ground with your hands.
- Hollow Body Hold: Lie on your back with arms, shoulders, and legs raised slightly off the ground. Keep your core tight and hold for 30 seconds.
- Leg Raises: Lie on your back and slowly raise your legs to a 90-degree angle. Lower them back down, stopping just before they touch the ground.
- Burpees: From a standing position, drop into a squat, kick your legs back into a plank, then jump back to standing with a jump at the top.
Pro Tips:
- Focus on controlled movements for V-Ups, Leg Raises, and Russian Twists. Avoid rushing the reps.
- If burpees are too intense, swap them for high knees or jumping jacks.
- Maintain tension during the hollow body hold. If your lower back arches, raise your legs higher to relieve pressure.
Why It Matters:
This workout is a total ab annihilation. By combining dynamic movements (like burpees, bicycle crunches, and V-Ups) with static holds (like the hollow body and plank), you attack every part of your core from multiple angles. The high-intensity cardio moves help burn fat, while the isometric holds build strength and endurance. By the end of this 10-minute session, you’ll feel the burn in your upper abs, lower abs, and obliques — and that’s exactly how you know it’s working.
Congratulations, you’ve just completed The Lazy Man’s 7-Day Six-Pack Abs Challenge! In just 10 minutes a day, you’ve hit every major part of your core, from your upper abs and obliques to those hard-to-reach lower abs. Each day was designed to challenge a specific area, and by Day 7, you’ve combined them into one powerful, full-core blast.
Here’s the best part: This isn’t a one-time challenge. You can repeat this 7-day plan every week to keep building strength, endurance, and ab definition. If you feel ready for a bigger challenge, add 5 more reps to each exercise or extend the holds by 10 seconds. The key to visible six-pack abs is consistency and progression. By showing up for 10 minutes a day, you’re already ahead of most people.
No gym? No problem. No equipment? No excuses. This plan proves that you don’t need hours of grueling workouts to sculpt your abs. Stay consistent, stay focused, and most importantly — keep showing up. Your six-pack is closer than you think. 💪🔥
