Tired of doing crunches [1] every time you want to target your abs? Switch up your routine with this game-changing, tummy-toning, 7-minute ab workout. Do it at home or in the gym, but no matter where you do it — you're bound to have sexier abs.
Do each move for 45 seconds followed by one minute of rest, and then repeat for one more round.
Mountain Climbers
- Start in plank with your shoulders over your hands.
- With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Repeat for 45 seconds.
Forearm Plank Hip Dips
- From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). Come back to elbow plank.
- Now lower the right hip toward the floor. This counts as one rep.
- Repeat for 45 seconds.
Double Crunch Pulse With Medicine Ball
- Begin lying on your back with your legs in the air, toes toward the ceiling, holding the medicine ball over your chest. Engage your abs to press your lower back into the mat while lifting your head, neck, and upper back off the mat.
- Exhale, and round your lower back, so the bottom of the pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball higher up your leg as you perform this double crunch, engaging both the upper and lower abs.
- Inhale, and lower your pelvis and upper back an inch toward the floor. This completes one rep.
- Repeat for 45 seconds.
V-Sit Hold
- Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
- When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. This is similar to a modified Boat pose [3] in yoga.
- Hold this position for a total of 45 seconds.
Rest for one minute, and then repeat all of the exercises for one more round.