If you’ve ever wondered whether a 10-minute ab workout can truly deliver results, Alexis Ren’s viral routine might surprise you.
With over 59 million views since its release, this quick yet brutal bodyweight burner has earned a reputation for being short, simple — and seriously effective.
In fact, Ren herself swears by it as part of her daily routine and promises, “You’ll feel it the next day.”
So what exactly is in this core-sculpting sequence, and does it live up to the hype?
Here’s what happens when you try Alexis Ren’s 10-minute ab workout — plus tips to make it safe and more effective for your fitness level.
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Why This Simple Ab Workout Went Viral
Alexis Ren is no stranger to fitness — the model and dancer is known for her sculpted core and shares her wellness methods with an enormous online following. Posted on YouTube in 2018, her now-iconic 10-minute ab workout exploded in popularity due to its minimal equipment, intense burn, and visible results.
It clocks in at exactly 10 minutes, requires nothing but your bodyweight, and targets every section of your midsection. The format: perform each movement for 30 seconds with no rest between. That’s 20 exercises, back to back.
What sets this workout apart is the way it divides your core training: the first half focuses on traditional ab work lying down, and the second half is entirely plank-based. This combination hits both surface-level and deep stabilizing muscles, giving a complete core challenge in a short time frame.
Every Exercise in the 10-Minute Routine
Here’s a full breakdown of the moves in Alexis Ren’s core workout — 30 seconds each, no breaks:
- Crunches
- Knee-touch crunches
- Side-to-side heel taps
- Bicycle crunches
- Reach-through crunches (replacing Russian twists)
- V-up crunches
- Elbows-down leg lifts
- Flutter kicks
- Scissor kicks
- Double leg lifts
- Opposite-toe-touch V-up crunches
- Seated knee tucks
- Mountain climbers
- Elbow plank
- Side plank (right)
- Side plank (left)
- Elbow plank (again)
- Elbow plank with hip dips
- Spider-Man plank
Approximately 5 minutes are spent on your back. Then, without rest, you flip over to challenge your abs, triceps, shoulders, and lower back from a plank position.
Trainer Tips to Maximize Safety and Effectiveness
While the workout is beginner-friendly in appearance, it’s deceptively difficult. Maggie Ryan, an assistant editor and athlete who tried the workout for PopSugar, admits she checked the clock after just two minutes. “The first half would be enough on its own,” she noted in her review — “but then you flip over for five minutes of planks.”
To stay safe and get results, fitness pros recommend focusing on core engagement — that means pulling your belly button in toward your spine during each move. It helps prevent strain on your back and ensures your abs, not your neck or hip flexors, are doing the work.
Also important: modify as needed. For example, reduce the range of motion on your crunches, or drop to your knees during planks if your form starts to collapse. Quality always beats quantity in core training.
Is It Really Worth the Burn?
This ultra-popular ab blast isn’t magic — but it’s effective. According to a 2022 study in the Journal of Strength and Conditioning Research, training the core with a variety of movements, including both flexion and isometric holds like planks, leads to better strength and better appearance.
Ren’s workout checks both boxes. The crunches build muscular endurance, while planks improve your stability and posture — two keys for not just a flat stomach, but athletic movement overall.
Keep expectations realistic, though. Visible abs require a low overall body fat percentage, which is achieved through a mix of regular exercise and nutrition — not a single 10-minute routine.
Tips Before You Try It
If you’re planning to attempt Alexis Ren’s viral ab workout, keep these tips in mind for the best experience:
- Watch the video before trying: Understand the flow and form of each move, especially if you’re new to bodyweight training.
- Use a mat: Protect your tailbone and back during crunches and kicks.
- Listen to your body: If you have any existing back issues, skip suspect movements or consult a medical professional first.
- Breathe with control: Exhale during the exertion and inhale as you reset; holding your breath can reduce effectiveness.
- Start slow: If 30 seconds per exercise is too hard initially, cut it to 15-20 seconds and build from there.
Final Verdict: A Solid, Sweat-Inducing Core Challenge
Alexis Ren’s 10-minute ab workout is proof that you don’t need an hour, a gym, or fancy equipment to feel the burn. If you stay consistent and pair it with smart nutrition and full-body training, it can be a valuable tool in your fitness arsenal.
Most importantly, it inspires a daily habit. Ren herself said she tries to do it every morning, and that kind of consistency is where real results begin.
If you can handle it without compromising form — and you’re ready to plank for five burning minutes — this viral workout might just earn a permanent spot in your core routine.
