This is an AMRAP-style workout that focuses on strengthening the abs and core.

AMRAP stands for “As Many Reps As Possible.” So you complete as many reps as possible of specific exercises in an allotted time frame.

What I love about these workouts is they are short and sweet, but they get the job done.

This ab routine is only 10 minutes long but trust me, you’ll feel the burn! Since this is an AMRAP workout you will be continuously working your core for 10 minute with no rest in between. If your abs aren’t on fire after this, then you have some superhero abdominals!

This particular workout is great because it’s flows together quite nicely. And get this: you don’t even have to get up off of the floor!

Another great thing about this workout is you can do it by itself, or you can add it to the end of any other workout on a day when you’re not already working abs. Trust me, this routine will come in handy!

RECOMMENDED EQUIPEMENT

All you need for this workout is a timer and an exercise mat.

THE WORKOUT

Set your timer for 10 minutes. Complete the following exercises back-to-back with little to no rest in between. Keep moving through the exercises until the timer has stopped.

SCISSORS X 8 REPS
LEG LIFTS X 8 REPS
TOE TOUCHES X 4 REPS
IN & OUT CRUNCHES X 4 REPS
FULL BODY CRUNCH X 2 REPS

Printable Version

AMRAP for Abs Workout Routine

EXERCISE DESCRIPTIONS

Scissors:

  • Lie flat on your back with arms by your sides and palms pressed into the floor.
  • Lift both legs straight up towards the ceiling, pulling your navel in towards the spine and actively pressing the lower back into the ground.
  • Keeping the core strong, lower your right leg until it hovers a few inches above the ground.
  • Then, like a scissor, switch legs by lifting the right leg back up while bringing the left leg down.
  • Continue alternating legs.

Leg lifts:

  • Lie flat on your back with arms by your sides and palms pressed into the floor.
  • Engage the stomach muscles and slowly lift your legs up to a 90 degree angle, keeping your legs straight and not bending at the knees.
  • Pause for a second, then slowly lower the legs back down.

Toe Touches:

  • Lie on your back with legs straight toward the ceiling.
  • Squeeze your abs to push your lower back down into the ground.
  • Crunch your head and shoulders off the ground, extending your arms straight to reach for your toes.

In & Out Crunches: 

  • Lie on your back and lift the head, shoulders and hips off of the floor to curl into a ball. Hands should be behind the ears.
  • Open up by extending the feet out, hovering a few inches above the ground, and lower the head and shoulders just above the ground.
  • Squeeze your core and lift the head, shoulders and hips back into the starting position.

Full Body Crunch:

  • Lie on your back and extend your hands overhead and your feet in the opposite direction.
  • Raise your feet and hands a few inches off the ground.
  • Exhale and bring the knees to the chest while driving the elbows to the sides of the body. At the same time, draw the forehead towards the knees for a cull crunch.
  • Inhale and extend the arms and legs with the fingertips and feet pointing towards the ceiling. Reach high enough to pull the shoulder blades off of the floor.
  • Exhale and slowly lower the entire body back to the starting position.

MODIFICATIONS

If this workout seems a little too challenging, there are some ways to make it easier.

  • Instead of keeping straight legs, you can bend your knees for the scissors while lifting the the should blades off of the ground.
  • The full body crunch is very similar to the in & out crunches except you fully extend the arms and legs before lowering. If the full body crunch is too hard continue to do two more sets of the in & out crunches.

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