Joe Wicks The Body Coach reveals his surefire routine to building rock-hard abs – in just ten minutes

THIS is Joe Wicks' surefire routine to building rock-hard abs - in just ten minutes.

It consists of eight exercises, all of which can be performed at home without equipment.

They each last 20 seconds and the routine is repeated three times.

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• Place your hands on your thighs and reach forward
• Breathe on the way down
• Exhale as you come up

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• Lie with your back flat on the ground
• Lift your legs low and them slowly bring them back up

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• Complete the exercise in a slow, controlled movement
• Bring your knees as close to your abs as possible

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• Don't rush the exercise and focus on your form
• Use one leg at a time if you find it too difficult

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• Hold yourself rigid for 20 seconds on each side with your arm pointed towards the ceiling
• Lift yourself and keep your body still using your obliques

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• Complete half the set with your elbows out
• Finish it with your elbows in, keeping your back straight

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• Lower your legs and let your feet hit the ground
• Bring knees towards your chest
• Squeeze those abs and feel the resistance

That marks one round with two more to go.

Joe is also back with his super-quick 15-minute recipes that promise to have your mouth watering and your waistline shrinking in no time.

Designed to fuel your body with everything it needs to burn fat and build muscle tone, Joe’s meals won’t have you starving yourself slim – and there is no diet in sight.

Find out how to do four more of his HIIT routines at home here.