This is an at-home, bodyweight ab exercise that only takes about 15-20 minutes!

The great part about this workout is not only does it require no equipment, but it works the entire core!

THE IMPORTANCE OF CORE STRENGTH

When training the core, most people think solely of the anterior (front) abdominal muscles, namely the rectus abdominis. These are the muscles that provide the six pack look, something everybody strives so hard for.

But really, the core is much more than that. It is a compete series of muscles that includes the deep abdominal muscles, as well we the muscles in your back.

Strong core muscles provide a myriad of benefits including:

  • improves your balance and stability
  • makes it easier to perform other exercises and physical activity
  • supports the spine
  • aids in balance
  • helps to ease sciatica and other forms of back pain

Thus, when training our abs we should be focusing on total core strength, rather than just the anterior ab muscles.

THE WORKOUT

Crunches (15)

Supermans (10)

Heils-to-the-Ceiling Leg Lifts (10)

Side Plank With Crunch (5 each side)

Static Plank Hold with Side Toe Taps (60 seconds)

Printable Version

Quick bodyweight ab workout

Notes:

  • Perform each exercise down the row back-to-back, with little to no rest in between. Once you have completed each exercise once, that equals one set.
  • Repeat for a total of 3-4 sets with a 60 second rest between sets.
  • Stretch afterwards by holding cobra (modified or full) for 5 breaths. Repeat 2-3 times.

Exercise Descriptions:

Crunches: 1) Lay on your back with the knees bent and feet flat on the floor. Place your hands behind your head so your thumbs are behind your ears. 2) Leaving the elbows out but slightly rounded, tilt your chin, pull your abdominals inward, and curl up and forward so that your head, neck, and shoulder blades lift off the floor. 3) Hold for a moment and then slowly lower back down.

Supermans: 1) Lay straight and face down on the floor or mat, with arms fully extended in front of you. 2) Simultaneously raise the arms, legs, and chest off the floor, and hold for 2 seconds, squeezing the lower back. 3) Slowly begin to lower the arms, legs, and chest back down to the floor.

Heils to-the-Ceiling Leg Lifts: 1) Lay on your back with you’re hands on the floor. 2) Slowly raise both legs together, keeping them straight and bringing them to a 90 degree angle. 3) Lift the hips off of the floor and extend as far as possible. 4) Slowly lower the hips and legs back down, and hover the feet just above the ground without touching the floor. 5) Immediately perform the next set. Pro tip: if this exercise is too hard, you may place your hands just under the lower back for added support.

Side Plank with Crunch: 1) Prop your upper body on your right hand (or elbow to modify) with the hand (or elbow) directly under the shoulder. You may stack the left foot on top of the right to make it harder, or cross them with one foot in front of the other to create more stability. 2) Raise your hips until your body forms a straight line from the shoulders to the ankles. Place your left hand behind the head. 3) Move your left elbow toward your right hand while using the core to balance. 4) Hold, then slowly come up, opening the chest.

Static Plank Hold with Side Toe Taps: 1) Get into a plank position with the hands directly under the shoulders, and feet grounded to the floor and shoulder width apart (you may drop to the elbows to modify). 2) Lift one foot and tap out about 12 inches from the stationary foot, then return, alternating feet.

If you have any questions regarding the workout please feel free to contact me!

Try it out and let me know what you think!