10-Minute Beginner Ab Workout for Women

10-Minute Beginner Ab Workout Video you can do at home. Follow along as I demonstrate 9 core strengthening exercises for beginners and postpartum moms looking to regain pelvic floor, transverse abdominal and lower abdominal strength.

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 10-Minute Beginner Ab Workout for Women on YouTube here.

I’m so excited to share these nine core strengthening exercises. These were, and still are, some of my favorite ab exercises to do at home. I created this 10-minute ab workout during my maternity leave as these ab exercises specifically helped me re-build my core and pelvic floor post-baby. 

This 10-Minute Beginner Ab Workout video focuses on building, or re-building if you’re a new mom, core strength; targeting the deep transverse abdominals, lower abs, and pelvic floor muscles {as opposed to the more commonly known six-pack muscles, AKA rectus abdominus}.

In the workout video above I’m using a spongeball, commonly used in pilates and barre workouts, to activate those deep, transverse abdominal muscles and connect your abdominals to your pelvic floor. This workout is also great for targeting the lower abdominals.

However, you don’t need a spongeball to do this workout. You can always grab a kids toy ball or throw pillow, they work just as well!

This workout was specifically created with two groups of people in mind: those who are beginning their fitness journey {welcome!}, and new moms who are postpartum, postnatal and post-baby. 

If you don’t fall into those two categories you can absolutely still give this 10-Minute Beginner Ab Workout video a try. But know that there are several additional ab and core workouts on the blog too. If you’re more advanced, this 7-Minute Abs Workout for Women and this 10-Minute Butt and Abs Stability Ball Workout are personal favorites.

If you’re beginning your fitness journey

First of all, take a minute to thank yourself for showing up and committing to your health! Starting a fitness routine can be intimidating, but these at-home workouts and videos are a great place to start.

Results come from consistency, which means showing up, day after day. Knowing that every day you show up, you’re one day closer to your goals!

This 10-Minute Beginner Ab Workout for Women is a great place to start because core strength is an essential foundation to all fitness levels. And great for injury prevention as well. A strong core is about so much more than aesthetics — it protects your other muscles {specifically your low back} as you move forward with higher-intensity workouts in the future.

I tend to hear 3 reasons why people quit fitness routines shortly after starting:

1. It’s hard to find time to workout.
2. Gyms are too expensive.
3. Workouts aren’t enjoyable or fun.

This 10-Minute Beginner Ab Workout is a solution to all three of the above. You can do it at home with no equipment {other than a spongeball, but you can easily sub a throw pillow}, it’s done in 10-minutes, and the follow-along style workout video encourages accountability and motivation.

If you’re postpartum, postnatal, post-baby, and looking to re-build core strength and re-gain control of your pelvic floor muscles.

After having a baby, phrases like “weakened pelvic floor” and “stress urinary incontinence” {aka peeing while doing jumping jacks} suddenly become a larger part of your vocabulary than you ever imagined pre-baby.

I’m so glad women are finally starting to talk about what postpartum life is REALLY like — and companies are listening and creating women’s health products. Enter the Elvie kegel exerciser and Icon Pee-Proof Undies!

While these products are great, you don’t need a $200 kegel exerciser to stop peeing your pants post-baby. Although I do recommend this spongeball, which you can get on amazon for less than $10, because it helps target your deep abdominal and pelvic floor muscles commonly missed in more ab exercises.

With a little time and consistently doing these 9 core strengthening exercises you can re-build your postnatal core {loose the post-baby belly pooch}, and re-gain control of your pelvic floor. 

I suggest doing this 10-Minute Post-Baby Ab Workout Video two-to-three times a week to re-build core strength and tighten your belly after baby.

If these exercises are too challenging, I suggest starting with these 7 Exercises for Postpartum Core Recovery and Diastasis Recti.

The Workout: 10-Minute Beginner Ab Workout for Women

Use the workout video above to follow along with this 10-Minute Beginner Ab Workout in real time. I’ll coach you through each exercise and offer modifications and advanced options as we go. Alternatively, you can screenshot the exercise list below to guide you.

This workout uses a spongeball {you can also sub a kids toy ball or throw pillow} to engage your deep transverse abdominal muscles commonly missed in other ab workouts.

Start wherever your fitness level allows, with the goal of working up to holding or performing each exercises for 45-60 seconds.

1. C-Shape Tucks into Spongeball
2. Lying on Spongeball Toe Taps
3. Lying on Spongeball Single/Double Leg Extensions
4. Spongeball Between Knees Side to Side Drops
5. Modified Side Plank Hip Lifts +Spongeball Squeeze
6. Table Top Spongeball Between Knees + 4 Squeezes
7. Table Top Spongeball Between Knees Isometric Hold
8. Table Top Roll Out on Spongeball
9. Superman + Spongeball Press
10. Glute Bridges + Spongeball Between Knees + Squeeze

Cool Down + Stretch {if you’re looking for a cool-down video, click here!}

If these exercises are too challenging, I suggest starting with these 7 Exercises for Postpartum Core Recovery and Diastasis Recti.

See the full, 10-Minute Beginner Ab Workout Video at the top of this post, which demonstrates each exercise and proper form, as well as modifications.

Pin this 10-Minute Beginner Ab Workout for Women

This post does include affiliate links and I earn a small commission on each purchase. All words and opinions are my own. Thank you for supporting Nourish Move Love.