This is a quick ab workout that totally toasts your core! Focus on correct form above all else. Rest if you need to if fatigued muscles begin to compromise your form, but then get right back into it. This incorporates mostly bodyweight moves, so it’s the perfect workout to do at home, on holiday, or anywhere where you don’t have access to gym equipment.
Who doesn’t love to throw a little more ab work on to their daily routine? Whether you are buying into society’s somewhat misplaced obsession with six pack abs or you are just trying to get your core stronger, to protect your back, improve trunk stability, and move to more advanced exercises.
This quick core routine will hit your abdominals, lower back, obliques as well as a whole host of smaller muscles that you probably won’t recognise. This routine does not have a warm up or cool down included with it so it can easily be added onto the end of another video or workout.
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It is also intense enough that if you add your own warm up and cool down this can easily be a standalone routine on a medium to light day, or a second workout of the day if you are doing a more intense two-a-day program.
Each exercise is only done for one set and is not repeated. However, you can always do this routine multiple times in a row to create a more challenging workout. Just remember to add your own warm up and cool down.
Unlike a crunch, which puts unnecessary—and unwanted—stress on the spine, this exercise safely works both your abs and overall core because you’re working on an unstable surface.
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Come on, you knew this one was going to be on the list. Every trainer has you doing planks because they work
. You’re engaging so many muscles at once, and it helps strengthen all of the core muscles surrounding the spine to help prevent back injury.
The younger sister of the standard plank, the side plank isolates the obliques even more. It recruits almost as many muscles as the front plank, and helps tighten and tone to give you the sexy lines down the sides of your abs.
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This exercise works your lower back. When you work one muscle group, you need to work the opposite one that helps support it. So if you work your abs, you also need to do your lower back. If you work your chest, you also need to do your back. Best part: This move requires zero equipment, so get on the floor and go.
Not only does this move target the abs, butt, and hips, but it’s also an insanely effective way to get out some aggression. We recommend working it into your routine after a particularly stressful day at the office.
While planks are an amazing exercise, they’re static holds, and you want dynamic movement in your routine as well. It helps keep the muscles engaged because you’re moving around. This exercise works the abs, obliques, lower back, and arms all at once. Now how’s that for efficiency?In the faster-is-better world we live in, carving out 30 to 45 minutes a day for a good workout can seem like a major challenge — and that can totally mess with your quest for a strong core. Enter: the 7-minute workout.
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This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original and give you even more 7-minute options, we consulted with a pro.
Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC, created a companion ab workout that requires only your body weight.
A killer combo of core-strengthening moves and cardio, this circuit is designed to “attack” not only your abs and obliques but also the muscles in your back, your pelvic floor, and even your shoulders, says Jeffers.
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“If you’re training for a sport — or just for everyday life — you usually don’t use any one muscle in isolation, ” he says. “This correlates closer to actual, functional movements.”
And that’s a good thing: While crunches certainly strengthen your abs, your body benefits more — by torching more calories, for example — from movements that recruit more than one muscle group.
Though it’s important to remember that high-intensity interval training isn’t meant to be a daily workout, it’s a great tool to have in your exercise arsenal, particularly on days when you’ve only got 7 minutes to spare.
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Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Expect to do anywhere from 15 to 20 reps, but remember that quality
Don’t stress if your rep count is on the lower end the first couple of times you try this — there’s always room to improve. If time allows, you can repeat the circuit 2 or 3 times.
With this circuit, go big or go home. Try to work at the highest possible intensity for as many reps as you can manage in 30 seconds without sacrificing proper form.
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Stand with feet shoulder-width apart and core engaged. Shift weight onto right leg and lift left knee, bending left leg to a 90-degree angle. Keep arms in front of you as if you’re climbing a ladder.
Extend left arm overhead as you push off right foot. Explosively lift right knee until it’s level with your hips. Pull hand down as you lower your right leg. Repeat on the other side.
Lie faceup with fingertips behind ears and legs extended. Lift legs until feet are about 6 inches off the floor. Engage core and lift shoulder blades off the floor.
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Come up like you’re doing a regular crunch while also pulling knees in toward chest. Careful not to pull on your neck — use your abs to lift. Reverse the movement to return to starting position.
Lie faceup with knees bent and feet flat on the floor. Place arms on the floor by your sides, palms facing down. Keep head and shoulders firmly planted on the floor. As you inhale, press through your feet. As you exhale, squeeze glutes to lift hips off the floor.
Lie faceup with fingertips behind ears, knees bent at a 90-degree angle, both feet off the floor. Lift head and shoulders off the floor.
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Bring right elbow to left knee as you extend right leg straight. Quickly reverse the movement to repeat on the other side, bringing left elbow to right knee. Continue to alternate.
Stand tall with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.
Bring knees to the same height as hips, thighs parallel to the floor. Try not to lean back. Stay on the balls of your feet and alternate legs as quickly as possible.
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Lie faceup with arms at your sides, palms facing the floor. Bend knees so hips and knees form 90-degree angles. Engage core.
Activate lower abs to lift hips off the floor, bringing knees toward chest. Lower back down to starting position as slowly as possible to keep your lower abs engaged.
Start in high plank position with core tight and hands directly under shoulders. Keep core engaged to stabilize hips as you drive right knee toward chest.
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Lie faceup with arms straight out to sides (so your body forms a T) and legs extended. Raise both legs toward the ceiling until they’re perpendicular to the floor.
Without lifting head or shoulders off the floor, lower both legs to the right, as close to the floor as you can get without losing form. Reverse the movement to lower both legs to the left. Continue to alternate like — you guessed it — windshield wipers.
Stand with feet together, elbows bent, palms facing up. Quickly jump feet apart and pump arms up toward the ceiling (like you’re raising the roof). Reverse the movement and repeat as fast as you can.
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Start in high plank position with hands directly under shoulders. Engage core and lift hips high as you jump your straight legs forward.
At this point, your body should look like an upside-down V. If hamstrings are too tight to fully extend legs, keep a slight bend in knees. Jump back to starting position.
Lie faceup with arms at your sides. Engage core and sit up. Raise right hand and left leg simultaneously. Touch right fingertips to left toes. Return to starting position and repeat with the opposite hand and leg.
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Finish strong with an isometric hold. Lie faceup with arms by your sides and legs extended. Engage your abs and lift shoulder blades and legs off the floor.
Keep your lower back pressed into the floor throughout the exercise — the closer your legs are to the floor, the more challenging this is. Hold this posture for 30 seconds.
Now it’s time to put it all together. Perform as many reps as possible of each exercise, for 30 seconds each. Rest for 5 seconds between exercises. Repeat the circuit 2 or 3 times as desired.There's one thing at the center of many biggie fitness goals. If you want to squat heavy weights, improve your balance, hike up the stairs (or a mountain) with
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