Try a trainer-approved 10-minute workout to build six-pack abs

Around here, we're all about building functional strength and priming your body into a machine that can handle whatever life throws its way. But at the end of the day, we're all human, and sometimes that means letting our own vanity get the better of us. During the summer months especially, who doesn't want to flex an impressive set of washboard-like six-pack abs that can be spotted from a distance?

As you've likely heard millions of times over, abs are built in the kitchen. Overall diet and daily caloric intake undoubtedly have the biggest impact on the appearance of your physique. But once you've got the nutrition part down, the right exercises can help strengthen and develop your rectus abdominis, obliques, and deep core muscles, creating the definition that pops as body fat goes down.

For David Mason, a dad himself and certified personal trainer and SAQ coach at Barbells Abroad, maintaining a set of shredded abs doesn't mean doing tons of mindless crunches. Rather, he built a simple 10-minute ab workout that targets the entire core and can be done anywhere, anytime. Whether traveling, stuck at home, or at the gym after a heavy lift day, all you need is a timer and 10 minutes to put your abs to work.

Related: Physical Therapist Shares a 30-Second Core Exercise to Undo the Damage of Sitting All Day

The 10 Essential Core Movements You Actually Need After 40

Perform one round of each of the following exercises, moving through continuous reps for 40 seconds. Take a brief 20-second rest before moving on to the next exercise.

How to Do Bicycle Crunches

1. Lie on your back with your hands behind your head and lift your shoulders off the floor.
2. Bring one knee toward your chest while rotating your opposite elbow toward it, then switch sides.
3. Exhale as you crunch and keep the movement controlled.

How to Do V-Ups

1. Sit with your legs extended bent and feet off the floor, leaning back slightly.
2. Extend your legs as you reach your arms forward, forming a "V" with your body.
3. Return to the starting position and repeat.

How to Do Leg Raises

1. Lie flat on your back with your legs straight and hands by your sides or under your hips.
2. Lift your legs until they're nearly perpendicular to the floor.
3. Lower them slowly without letting your feet touch the ground.

How to Do Heel Taps

1. Lie on your back with your knees bent, feet flat, and shoulders slightly lifted.
2. Reach one hand toward the same-side heel by bending at your waist.
3. Alternate sides while keeping your core engaged throughout.

How to Do Situps

1. Lie on your back with your knees bent and feet flat on the floor.
2. Sit up until your palms reach your knees.
3. Lower yourself back down and repeat.

How to Do Planks

1. Place your forearms on the floor with your elbows directly under your shoulders.
2. Extend your legs behind you and keep your body in a straight line.
3. Brace your core and hold without letting your hips sag or rise.

How to Do Mountain Climbers

1. Start in a high plank with your hands under your shoulders.
2. Drive one knee toward your chest, then return it to the starting position.
3. Alternate legs with controlled movement.

How to Do Side Planks

1. Lie on one side with your forearm directly beneath your shoulder.
2. Lift your hips until your body forms a straight line from head to heels.
3. Hold for 20 seconds, then switch sides.

How to Do Up and Down Planks

1. Begin in a forearm plank with your body in a straight line.
2. Press up one hand at a time into a high plank position.
3. Lower back down one forearm at a time and continue alternating the lead arm.

How to Do Full-Body Crunches

1. Lie on your back with your arms extended overhead and legs straight.
2. Lift your shoulders and legs as you sweep your hands down toward your feet, finishing with a short crunch.
3. Lower your arms and legs back to the starting position before repeating.

Related: The 20-Minute Deep Core Workout a Sports Performance Coach Swears by for Longevity and Functional Strength