10 Minute Ab Workout: Fast and Effective Core Exercises + Bonus Jump Rope Cardio Fat Burn

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Hello Everyone!

Today’s workout is a quick routine that will work your entire core. I am pairing this routine with a 10-minute cardio jump rope workout (posted below). I love combining core strengthening exercises with a great cardio routine. The combination is super efficient for helping to improve your fitness, and giving you visible results.

I am also practicing my stretches. One of my goals for this year is to continue to work on my flexibility. I am going to stretch every day this year. I have added two new exercises to my split/lower body stretching routine. I will film a tutorial to share the new stretching additions. You can find my original routine here: Stretches to Improve Flexibility for Splits.

This stretching program is my go too for lower back pain, and even helped me overcome IT Band Syndrome last year. Even if you don’t care about achieving a split, it’s a great routine for the legs, hips and back.

Another goal I have for the year is to share more of the holistic aspects of health and wellness. I believe that true health occurs when you have balance in your life: mental, physical, emotional, spiritual and social. Health isn’t just lack of sickness. I am striving to find that balance and get on a better routine.

What are your goals this year?

I will see you soon!



1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist


Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.

Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.

Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.

Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.

Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.

Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.

Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.

Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.

Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.

Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

6 thoughts on “10 Minute Ab Workout: Fast and Effective Core Exercises + Bonus Jump Rope Cardio Fat Burn

  1. Melissa Leng

    No resolutions,
    just Intentions: My intention for 2018 is to be mindful and stay balanced. Saying yes to having more fun. Bundling up, getting outside, and photographing nature-filled adventures. Attending local events that sound interesting that I otherwise wouldn’t. 2018 will be the
    year to try new things!
    The New Year is going to be AWESOME!

  2. Nicole from Sydney

    Happy New Year Melissa, Jesse and Maverick!! I hope the holidays were a memorable and peaceful one for you ❤️ Now the ab workout was intense, I really struggled with the side plank crunch but I modified and felt that my form kicked in properly at that level. Thanks for always being a real model of health and wellbeing Melissa!

  3. Selvine

    Hi melissa,

    Can you make some workout plans that we can purchase for the new year? I’d personally love a 4 week upper body, 4 week lower body and 4 week total body. They could be new and existing videos that you think would make an impact on our bodies.

  4. I absolutely loved this ab workout! I did 3 sets & each set went by super fast. I was really proud of myself for doing all 3 sets & felt like I got a great ab workout in. This will definitely be incorporated into my ab routines!

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