Craving a dose of “fitspiration?”
No problemo!
The following ab exercises are my personal go-to’s for a simple, speedy, and straightforward workout program that you can easily knock out in less than 20 minutes, while carving out a killer core in the process. Just try these next time you catch yourself moaning “I can’t.” Because I guarantee…you CAN!
Crunch:
- What it works:
- rectus abdominis – muscle that runs vertically down the entire length of the abdomen
- obliques – muscles that are located on both the sides and front of the abdomen
- How it’s done:
- Lie face-up on a flat surface with your knees bent and feet grounded.
- Lace your fingers securely behind the base of your skull with elbows bent.
- Lift your head and shoulders so that your upper back is slightly elevated.
- Be careful not to strain your neck and keep the mid and lower back grounded.
- Hold this position for approximately 3-5 seconds then lower to the floor.
- Repeat 50x (beginners), 100x (intermediate), and 150x (advanced).
- Make sure to rest for 3-5 seconds between each repetition.
Plank:
- What it works:
- rectus abdominis – see above description
- transversus abdominis – muscle that wraps around the lower torso from ribs to pelvis
- How it’s done:
- Position your body into a push-up stance with the spine flat and stomach tucked in.
- Bend your elbows and lower them to the floor so that they support your weight.
- Hold for 30 sec. (beginners), 1 min. (intermediate), and 1 min. 30 sec. (advanced).
Bridge:
- What it works:
- rectus abdominis – see above description
- transversus abdominis – see above description
- How it’s done:
- Lie face-up on a flat surface with your knees bent and feet planted 8-10″ from the glutes.
- Tighten your abs and lift the hips until you form a straight line from the shoulders to knees.
- Be careful not to arch your back excessively while performing this movement.
- Hold this position for approximately 3-5 seconds then lower to the floor.
- Repeat 50x (beginners), 100x (intermediate), and 150x (advanced).
- Make sure to rest for 3-5 seconds between each repetition.
Leg Lift:
- What it works:
- rectus abdominis – see above description
- transversus abdominis – see above description
- How it’s done:
- Lie face-up on a flat surface with your entire body straightened out vertically.
- Press your legs tightly together and raise them until they are perpendicular to the floor.
- Hold this position for 5 seconds then slowly lower your legs until they are 6″ above the floor.
- Hold this position for 10 seconds then lower your legs completely to the floor.
- Repeat 2x (beginners), 4x (intermediate), and 6x (advanced).
- Make sure to rest for 3-5 seconds between each repetition.
Russian Twist:
- What it works:
- obliques – see above description
- How it’s done:
- Sit on a flat surface and lean backward approximately 30 degrees.
- Raise your legs until they are parallel to the floor and bend at the knees,
- Lace your fingers together in front of your body and bend the elbows.
- Twist your locked arms and upper body alternately from side to side.
- Repeat 30x (beginners), 40x (intermediate), and 50x (advanced).
Jack Knife:
- What it works:
- rectus abdominis – see above description
- obliques – see above description
- How it’s done:
- Lie face-up on a flat surface with your entire body straightened out vertically.
- Extend your arms above the head while still remaining firmly pressed into the floor.
- In 1 fluid motion, lift your arms toward the legs while pulling your legs into the chest.
- Hold this position for 3-5 seconds then lower to the floor.
- Repeat 10x (beginners), 15x (intermediate), and 20x (advanced).
- Make sure to rest for 3-5 seconds between each repetition.