Got 10 minutes? That’s all you’ll need to for this fast, focused and effective ab workout by Chicago Lead Trainer Kimmie Prokurat. You can do this by itself or as a tag onto any of your P.volve workouts to further enhance your results by toning and sculpting your abs.

The moves in this specific workout utilize a variety of unique compound movements, isometric holds, and tons of tension to target every layer of your core- not just not just the area we know as the six pack. You’ll also go through flexion, anti-flexion, rotation, and anti-rotation to mimic the actions your core goes through in daily life. When done mindfully, these exercises will build strong and lengthened muscles helping you to move through your most functional range of motion while creating support for your spine, hips, shoulders, and knees.

For this 10-minute ab blaster, all you’ll need is a p.mat. So, roll one out and let’s get to work.

To warm up your body and mobilize your joints, start by walking yourself into a plank.

PLANK ROCKS

1. Begin with your shoulders directly over your wrists, draw your navel to your spine, and maintain your hips in line with your shoulders. Grip through your fingertips to relieve any wrist tension or perform your plank on your forearms as a modification.
2. Rock front and back, stretching and contracting your calves.
3. Do this for one minute.

ISOMETRIC OBLIQUE HOLD

1. Start with one hand on the floor, opposite toe tapped to the floor in a long line with your torso and keep your hips and shoulders stacked. Reach your opposite arm up to the sky with tons of energy.
2. Once you’ve braced your core and engaged your glutes, lift your bottom arm off of the floor and hold for about 2 counts.
3. That’s one rep. Repeat 7-9 more times.

OBLIQUE TWIST

1. Bring both hands to a light tap behind your head. Elbows wide.
2. Slowly twist through your ribcage, taking your top elbow behind you, while maintaining the long diagonal line of your body.
3. Return to your starting position.
4. That’s one rep. Repeat 7-9 more times.

Do these two exercises to your second side with minimal rest between each exercise. Then, flip onto your back to continue the ab blast.

TABLETOP SINGLE LEG EXTENSION

1. Lying on your back, close your ribs and float your legs up to a tabletop position. Knees should stack directly over your hips.
2. Stack your palms and forcefully press them into one thigh. Press the thigh just as forcefully into your palms.
3. Slowly extend the leg that is free to a 45-degree angle and slowly return it to tabletop.
4. Option to peel your head, neck, and shoulders off the floor for added intensity. If taking this option, be sure to keep your chin off of your chest.
5. That is one rep. Repeat 7-9 more times.
6. Directly switch to the second side and repeat 8-10 controlled reps.

Polish off your hard work with a total core finisher. This isometric hold will target every inch of your core. If you’re shaking, you’re doing it right – just don’t forget to breathe!

TABLETOP ISOMETRIC HOLD

1. In your tabletop position, bring your palms to the top of your thighs.
2. Push your palms into your thighs and equally push your thighs into your palms.
3. Option to lift your head, neck, and shoulders off the floor for added intensity.
4. Hold this with as much tension as possible for 30-45 seconds.