Sometimes you only have a few minutes carved out for a workout – and you certainly want to target your abs. So, this ab routine is seriously the perfect workout to do in a flash at home or anywhere else. Here’s how this workout works:
- Perform each move for 60 seconds and rest for 10 seconds in between each move.
- Complete as many reps as you can in each 60-second interval, making sure to keep proper form. Do not sacrifice form in order to complete more reps.
- Keep your core engaged (belly button into spine), and add weights or resistance to any move when you need a challenge.
Are you ready to to burn some serious belly fat? Let’s get going!
1. Scissor Kick
- Start by lying flat on your back on a mat with your arms by your sides and your palms down.
- Extend your legs fully out with a slight bend in your knees.
- Lift your heels about 6 inches off the floor.
- Make small, rapid up and down scissor-like motions with your legs.
2. Reverse Crunch
- Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest.
- Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes.
- Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth.
3. Plank, Tuck and Twist
- Lie facedown on the ball with your hands on the floor in front of you (the “up” part of a push-up), with only your shins and tops of your feet on the ball.
- Bring your knees in, pivoting them sideways so they come towards your right armpit.
- Move your legs back out to plank position, and then repeat on the other side. That’s 1 rep.
4. Pilates Sit-Up
- Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders.
- Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position.
- Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition. Do as many sit-ups as you can in 60 seconds without losing the proper form.
5. Sitting Wood Chop
- Sit down on a mat with your medicine ball next to your left hip, keeping your knees bent. Slowly lean your upper body back to a 45-degree angle.
- Raise your feet up with knees bent, and cross your right foot over your left.
- Rotate your upper body to bring the medicine ball from your left hip up and across so that it is over your right shoulder. It should be above your forehead.
- Do as many reps as you can within 60 seconds. Alternate your starting side after 30 seconds.
6. Ab Clap
- To begin, lie on your back with both your legs and hands outstretched in front of you with your heels facing the ceiling and your arms together with palms touching one another.
- Simultaneously open arms and legs. Make a wide “V” with legs and stretch arms all the way out to both sides. Return to starting formation. This is one rep.
7. Kneeling Side Crunch
- Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor. Keeping your weight balanced, extend your left leg and point your toes. Place your left hand behind your head, pointing your elbow toward the ceiling.
- Now, slowly lift your leg to a little above hip height.
- Lower your leg back to your starting position. This is one rep.