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This 10-minute abs workout is perfect for strengthening your core, and you can do it anywhere I swapped my usual core workout for this 25-minute Pilates session — here’s what happened Goodbye crunches! Build strength and stability in your deep core with this 5-move workout No, not crunches — trainer says these 5 bodyweight moves are the secret to building stronger abs Boost stability and control — my favorite trainer just shared 10 exercises to strengthen your deep core Jane McGuire 24 August 2025 This workout is intense, but rewarding When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) One of the benefits of working your core is boosting stability and control in your mid-section. When we refer to the deep core muscles, we’re talking about a few groups, like the transverse abdominis, which is a layer of muscle that stabilizes the trunk, as well as the multifidus, a deep muscle that protects your spine, and your pelvic floor and diaphragm. You can’t see any of these muscles, but they’re vital. While exercises like sit-ups and crunches will target your superficial abdominal muscles, the exercises below work into the deepest part of your core. The workout, devised by personal trainer and founder of The Body Coach app Joe Wicks, only takes 10 minutes to complete, and while it won’t leave you breathless or sweating, it will target the muscles in your torso responsible for stability and balance. You may like Forget crunches — a Pilates instructor shares 9 exercises to target your deep core Goodbye crunches and sit-ups — these 3 exercises target your 'deep core' muscles to strengthen your pelvic floor and stabilize your spine My favorite Pilates instructor just shared this 5-minute weighted core workout Boost your home workouts Boost your home workouts in one click! Check out the best adjustable dumbbells for working out at home Ready to get going? All you’ll need for this workout is 10 minutes, your body weight, and, if you have one, a heavy dumbbell for one of the exercises. If you don’t have a dumbbell, you could always use something heavy, like a full carton of milk or a heavy book. The workout below is suitable for most fitness levels. Still, if you are a complete beginner or you’re returning to exercise following an injury or pregnancy, it’s always a good idea to get sign-off from a medical professional before jumping back into abdominal workouts. What is the workout? The key to this workout is moving slowly and with control. The slower you move during most of the exercises, the harder your core muscles have to work to support your body as you move. You’ll do each of the exercises for 40 seconds, followed by a 20-second rest. If you’re a complete beginner, you could always work for 30 seconds, followed by a 30-second rest. If you’re more advanced, you can make the workout harder by working for 50 seconds and only taking a 10-second break to reset between exercises. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. Remember to breathe throughout! Holding your breath can interfere with your core stability, making it even harder to complete the exercises with good form. Here are the exercises involved: Plank dumbbell pull-through Single leg crunch, right side Single leg crunch, left side Full sit-up Side plank, switching halfway Static boat hold Bicycle crunches Elbow plank Shoulder taps and knee drives You can follow along with Joe in real-time and listen to his pointers to ensure you’re doing the exercises with good form. Remember, the key here is to move slowly — with the single-leg crunch, Joe encourages you to pause for a few seconds at the top of the movement, before lowering back down to the floor. This keeps your abdominal muscles working for longer — a training method called time under tension. 7-Day Abs Challenge Day 7: Stability & Control - YouTube What are the benefits? As mentioned above, there are several benefits to working these deep core muscles, the main being improved stability and balance — this is essential for all walks of life, but especially as we get older. A strong core won’t just help you run with better form or lift heavier weights, but it’ll protect your spine from injury when you’re completing daily tasks, like carrying a heavy bag of shopping or lifting a toddler out of their cot. Even just standing up from a chair requires these deep core muscles to stabilize your body, so strengthening them is essential. The transverse abdominis and multifidus attach directly to your spine and pelvis, so if they are weak, you’re likely to experience some lower back pain, as your back will be forced to compensate during those everyday movements mentioned above. Strong abdominal muscles reduce the load on your lower back and prevent injuries when lifting or carrying heavy loads. (Image credit: Shutterstock) Finally, strong deep core muscles can help improve your posture. They’ll prevent your pelvis from tilting too far backward, creating an arch in your lower back as you sit, stand and walk. They can also reduce the strain on your neck and upper back, which are often sore if you’re sitting with a hunched posture. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide A Pilates instructor shares an 8-minute Pilates abs workout for deep core activation — so I tried it Ditch the gym — you just need 20 minutes and 1 pair of dumbbells to define your core and develop full body strength I'm a personal trainer — here's 3 reasons why I've added scissor crunches to my ab workouts Today's best Yoga Mats deals Gaiam Print Yoga Mat $14.43View See all prices We check over 250 million products every day for the best prices Jane McGuire Social Links Navigation Fitness editor Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. Forget crunches — a Pilates instructor shares 9 exercises to target your deep core Goodbye crunches and sit-ups — these 3 exercises target your 'deep core' muscles to strengthen your pelvic floor and stabilize your spine My favorite Pilates instructor just shared this 5-minute weighted core workout New to fitness? This 10-minute abs workout is perfect for strengthening your core, and you can do it anywhere I swapped my usual core workout for this 25-minute Pilates session — here’s what happened Goodbye crunches! 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