Want to schedule a quick sweat session but are pressed for time? Well, this workout will maximize your limited schedule and leave your abs on fire.
To perform the exercises shown in this video from Rebecca Kennedy fitness expert based in New York, all you need is a mat, some space, and some motivation (you can even do it in your own home).
Keep in mind that doing this entire exercise can be challenging, so you may want to shorten or modify it to your fitness level. Or if you’re up for a challenge, try the whole thing! Here’s what you need to know about some of the best ab exercises for stronger abs.
You’ll get more out of Pilates, yoga, or core-focused moves—which means a stronger stomach—by following these tips:
- Move from the waist: Make sure the movement is from the lower rib upwards whenever you twist. Be sure to keep your hips still.
- Tighten: During each move, you should feel a stretch—much like zipping up a pair of skinny jeans—from one hip bone to the other.
- Take a deep breath: To strengthen your abdominal muscles and protect your lower back, exhale thoroughly with each breath.
- Sit with your thighs and upper torso forming a V shape, with your shins crossed and lifted.
- Hold a 5-pound medicine ball (or dumbbell) between both hands. Roll left to right and back, carrying the ball across your body, maintaining a V shape.
- Do three sets of 15 repetitions three to four times each week.
- Lie face up with your left knee bent, left leg on the floor, and right leg extended toward the ceiling. Reach towards the ceiling with your left hand and keep your right hand down by your side.
- Without moving your hips or shoulders, open the raised leg to the right and the raised arm to the left. Concentrating on the abdominal muscles, bring the raised leg and arm back to center.
- Do 10 to 12 repetitions. Then switch sides and repeat.
Leg reach to low belly
- Lie face up with your knees bent to 90 degrees, hands behind your head and abs contracted. Keeping your knees stacked over your hips, lift your shoulders and squeeze; inhale and hold for three to five seconds.
- Exhale and extend your legs to 45 degrees; hold for three to five seconds while squeezing your lower abdomen. Do two sets of 10 to 15 repetitions.
- Lie on your back with your knees bent at a 90-degree angle and your feet elevated. Tighten your abdominal muscles as you inhale and lift your arms up and back above your head.
- Exhale and swing your arms forward, straightening your legs so that your body forms a V. If necessary, place your hands on the floor for support.
- Slowly roll down, bending your knees and placing your hands above your head. Do 15 repetitions.
- Kneel on all fours, toes, keeping your back neutral. Pull your stomach in toward your spine while contracting your abs and lift both knees about two inches off the ground.
- Keeping your abs engaged, bring your right knee close to your nose. Then kick your right leg straight out behind you, squeezing your butt. Keep your lower abs tight and your hips toward the ground to protect your back.
- Repeat eight times; switch legs and repeat.
- Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, under your sit bones.
- Concentrating on your lower abs, use them to bring your knees closer to your chest as you gently lift your hips, head, and shoulders. Return to the starting position; it is one repetition.
- Do 15 to 30 repetitions three to four times a week.
- Lie on your back with your knees bent towards your chest. Hold a 3-pound dumbbell with both hands.
- Extend your left leg to 45 degrees, keeping your right knee bent. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into the cramp with a twist.
- Bring your left leg to meet your right leg and reach your weight toward the ceiling, keeping your shoulders and head off the floor. Repeat the second step, but extend the right leg and keep the left knee bent. That’s one repetition.
- Do eight repetitions four times a week.
- Lie on a stability ball with your feet hip-width apart on the floor and your knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left leg off the floor. Extend your left leg, the foot is bent.
- Stand up and turn your right shoulder and chest toward your left knee while extending your right leg straight (keep your foot on the floor). Return to the starting position (left leg raised and right leg bent); it is one repetition.
- Do 15 reps, then switch sides and repeat.
- Sit in a comfortable cross-legged position with your hands on the mat by your hips. Tighten your pelvic floor (as if you have to pee and hold it in), push into your hands and lift your entire lower body off the mat.
- Hold for three breaths, then lower. It’s a challenging move, so if you can’t lift your entire lower half, keep your feet on the floor and lift your butt. Do three repetitions.
- Sit with your feet flat on the floor, knees bent and hands under your knees for support. Keeping your chest up and shoulders back, engage your abs and lift your shins until they’re parallel to the floor (knees should still be bent) and you’re balancing on your sit bones.
- If you feel comfortable, begin to straighten your legs (stop if you feel discomfort in your back) and stretch your arms forward. Hold for five to 15 breaths, then release. Repeat up to five times.
- Lie on your back with your legs straight and your feet on the floor. Keeping your torso still, lift your hips and move them to the right; lower and straighten your legs again.
- Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Go up, then go back down.
- Do 50 reps, then switch sides and repeat.
- This uses fast-twitch muscle fibers (those that contract during high-intensity movements and help improve muscle tone).
- Sit with your knees bent and feet on the floor. Grasp the bottom of your thighs with both hands, roll back and lift your feet until your shins are parallel to the floor; free your hands Straighten your legs and reach for your toes; hold for eight breaths. Repeat three times.
- Kneel on the mat on all fours with your hands directly under your shoulders. Extend your legs one at a time to get into a plank position (the “up” part of the push-up); engage your abdominal muscles. Your body should be long and straight; don’t let your hips sag or lift your bottom too high. Imagine the seat belt tightening around your waist, pulling your lower abdominal muscles inward.
- Press your hands firmly into the mat and forcefully back through your heels. Hold for one to two minutes (or as long as you can), then return to all fours. Do three repetitions.
- Stand with your feet hip-width apart, knees slightly bent, and arms crossed over your chest. Squat down, pressing your weight into your feet. Make sure your feet are pointed straight ahead and your knees are over your toes; keep your ass tucked in. Return to standing.
- Do five sets of five repetitions.
- Lie on your stomach, extend your arms overhead, point your toes, and raise your arms and legs about six inches off the ground. Hold for one count, imagining your legs extending and retracting from your hips.
- Then circle your arms to the sides and behind you. Exhale and extend your arms toward your toes, palms facing inward. Hold for one count, then return your arms to the starting position and relax your entire body to the floor. Repeat six to eight times.
- Lie on your back with your knees bent at a 90-degree angle. Straighten your arms out to the sides and extend your fingertips. Press the back of your shoulders into the mat and move them away from your ears.
- Focusing on the deep muscles of the waist, inhale and slowly move the knees to the right, exhale and return to the starting position. Repeat on the left side; it is one repetition. Do five to eight repetitions.
- Kneel in front of a stability ball, pulling your abs and hips over the ball. Place your hands on the ground in front of you and walk them until the ball rolls under your thighs (as shown above).
- When your body is straight (with a slight arch in your back) and you are stable, hold for 30 seconds. Focus on lifting your navel and squeezing your thighs.
- While sitting on an exercise ball, spread your legs apart, then bring them back together, then spread them apart again.
- With your legs apart, stand and extend your left arm to the right for a side bend (use your right hand to hold the ball in place).
- Sit down again, bring your legs together and repeat the sequence on the other side; it’s one repetition. Do four repetitions.
- Repeat the sequence three more times.
- Stand holding the ball overhead, elbows bent and out to the sides, feet shoulder-width apart.
- Lift your right knee to the side and bring your right elbow down to meet it. Return to the starting position, then repeat on the other side. Repeat the sequence three more times.
Note: This exercise requires the use of a hula hoop.
- Stand with one foot forward and hula hoop around your waist, holding it against your lower back. Bend your knees slightly, then rotate the hoop by pushing it in one direction (make sure the hoop is flat).
- Shift your weight between your legs forward and back to move your hips back and forth (as opposed to around), pushing and pulling to make the hoop spin.
- Lie on your back with your hands behind your head.
- Contract your abdominal muscles, gently lifting your upper body off the ground. Lift your right leg five inches as you lift your left leg straight up toward the sky.
- Keeping your core engaged and your hips stable, trace four softball-sized circles clockwise with your entire left leg; conversely, it circles four times in a counter-clockwise direction. Lower both legs, switch sides and repeat.
- Lie on your right side with your forearm under your shoulder, your arm perpendicular to your body, and your legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to toe.
- Extend your left arm toward the sky, staying engaged through your core. Now bring your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up.
- Go back upstairs; repeat four times, then lower your body to the ground. Repeat on the opposite side.
- Lie on your back with your legs extended. Inhale as you bend your right knee and bring it closer to your chest; hug him tightly with both arms.
- Exhale as you use your left hand to gently press your right knee to your left side, allowing your torso to twist. Extend your right arm to the right at shoulder height.
- Lie on your back and raise your legs 45 degrees from the floor.
- Squeeze your abs, lift your head and shoulders off the ground and pump your arms 100 times.
- Start on your back, bend your knees with your shins parallel to the floor, and reach your arms toward the ceiling.
- Straighten your left leg, extend your right arm about six inches off the floor, then return to the starting position.
- Then repeat the exercise on the opposite side, keeping the abs engaged.
Got 20 minutes to spare? If so, try these ab exercises to help strengthen your core and improve your workout routine. Incorporating these different ab exercises into your weekly workouts will help tone your core.