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My Favorite 10 Minute Ab Workout in My 40s | No Equipment | Core Functional Fitness — Key Takeaways

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My Favorite 10 Minute Ab Workout in My 40s | No Equipment | Core Functional Fitness

Kate Nolte10mMay 28, 2026

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Do dead bugs with hand-to-thigh pressure and feet higher than knees to protect your lower back while strengthening abs.

Key takeaways

Dead bug: push hand into thigh while thigh pushes back

Dead bug: push hand into thigh while thigh pushes back

  • Creating opposing pressure between hand and thigh increases core activation and control
  • Feet positioned slightly higher than knees allows pelvic floor to stay tilted for lower ab engagement

Cross-body crunches: rotate toward hip, not knee

Cross-body crunches: rotate toward hip, not knee

  • Diagonal hip-to-rib connection prevents neck strain from extreme elbow-to-knee reaching
  • Crossing one leg over the other provides lower back protection during the movement

Reverse curls: focus on C-curve hip-to-rib motion

Reverse curls: focus on C-curve hip-to-rib motion

  • Small range of motion counts - start with minimal lift and progress gradually as strength builds
  • Push hands into mat to engage triceps while curling hips up, avoiding straight up or bouncing motion

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In this video

  1. 1mWorkout Overview
  2. 1mExercise 1: Dead Bug
  3. 1mExercise 2: Reverse Curls
  4. 2mExercise 3 & 4: Single-Sided Oblique Crunches (Right then Left)
  5. 4mExercise 5: Low Plank Rock
  6. 5mRound 2: All Five Exercises Repeated
  7. 10mClosing

“Notice how I said simple, not easy.”

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