Intense 10-Minute Core Ladder Workout for a Stronger Abs

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Get ready to challenge your core with a 10-minute ladder workout that will push your limits and leave you feeling stronger than ever. This intense ab workout is designed to test both your body and your mind, with each round adding two reps to the next round. Known as a ladder workout, this style of training will have you climbing higher and higher with each set.

Ben Lauder-Dykes, a certified personal trainer and Fhitting Room instructor, challenges you to push yourself to take on the new challenge of each round. Can you continue to climb the ladder and push yourself to new heights?

If you’re following along with the Movement of the Month Club, this workout is for week 4. You’ll do one ab exercise each day from Monday to Saturday, and then on Sunday, you’ll tackle the full 10-minute workout. But feel free to do this workout anytime you want to challenge yourself.

The workout starts with 2 reps of each exercise, and for each subsequent round, you’ll add 2 reps (2 reps in the first round, 4 reps in the second round, 6 reps in the third round, and so on). Keep going for 10 minutes and see how high you can climb.

Here’s a breakdown of the 10-minute ladder hard ab workout:

1. Leg Raise:
Leg raises are a challenging ab exercise that target the lower abs and improve pelvic stability. Lie flat on your back with your legs straight and hands under your buttocks for support. Lift your legs towards the ceiling, keeping them straight, and lower them back down without touching the floor. Repeat for the desired number of reps.

2. Butterfly Sit-Up:
Butterfly sit-ups target the core, especially the lower abs, and also increase flexibility in the hips and inner thighs. Sit on the floor with your knees bent and the soles of your feet together. Lie back with your hands at your sides, engage your core, and sit up to touch your toes. Lower back down and repeat for the desired number of reps.

3. Side Plank Hip Dip:
Take your side plank to the next level by adding hip dips, which strengthen the obliques, improve lateral control, and enhance balance. Begin in a side plank position with your feet stacked and lower your hips towards the floor without touching it. Lift your hips back up and repeat for the desired number of reps before switching sides.

4. Hollow Body Rock:
Hollow body rocks are an advanced version of hollow holds, adding movement to a static exercise. Lie on your back with your arms extended overhead and legs straight. Lift your arms and legs off the floor slightly to enter a hollow body position and rock back and forth without letting your limbs touch the floor. Continue rocking for the desired number of reps.

5. Plank Reach Out:
Balancing on three limbs in a plank reach out exercise challenges your deep core stabilizing muscles and shoulders. Start in a standard plank position and extend one arm forward without shifting your hips or shoulders. Alternate arms for the desired number of reps while maintaining a strong, stable core.

6. Tuck Up:
Tuck ups engage your entire core, particularly the lower abs, while improving balance and control. Sit on the floor with your knees bent and feet flat on the ground, lift your feet off the floor, and extend your legs and arms straight out. Quickly tuck your knees to your chest while wrapping your arms around them, then extend back out without letting your feet touch the floor. Repeat for the desired number of reps.

Challenge yourself with this 10-minute ladder hard ab workout and see how high you can climb. Push your limits and feel the burn as you strengthen your core and improve your overall fitness. Join the movement and take on the challenge today!