While you can't spot reduce belly fat [1] by focusing on ab exercises, you'll be on your way to a flat belly by doing this 20-minute workout that combines cardio to burn calories and bodyweight moves to strengthen your core. So when you reduce your overall body fat percentage through diet and exercise [2], you'll reveal lean, defined abs.
20-Minute Ab Floor Workout
Directions: After a five-minute dynamic warm-up [3], get on the floor and complete the 10-minute workout below. Repeat one more time for a 20-minute workout. Perform each exercise with control and correct form, resting between reps if you need to. Stretch the abs with the Cobra pose shown at the end of this workout.
| 10-Minute Ab Workout | Time |
|---|---|
| 20 seconds mountain climber, 10 seconds rest | 00:00 - 00:30 |
| 40 seconds elbow plank with hip dips, 20 seconds rest | 00:31 - 01:30 |
| 40 seconds V-sit, 20 seconds rest | 01:31 - 02:30 |
| 20 seconds mountain climber, 10 seconds rest | 02:31 - 03:00 |
| 40 seconds side plank dips (right side), 20 seconds rest | 03:01 - 04:00 |
| 40 seconds side plank dips (left side), 20 seconds rest | 04:01-05:00 |
| 20 seconds mountain climber, 10 seconds rest | 05:01 - 05:30 |
| 40 seconds hip raise with leg extension, 20 seconds rest | 05:31 - 06:30 |
| 40 seconds seated Russian twist, 10 seconds rest | 06:31 - 07:30 |
| 20 seconds mountain climber, 10 seconds rest | 07:31 - 08:00 |
| 40 seconds diamond sit-up, 10 seconds rest | 08:01 - 09:00 |
| 40 seconds Pilates scissors, 10 seconds rest | 09:01 - 10:00 |
Mountain Climbers
- Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
- Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Swiftly switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position. This counts as two reps.
- Keep going for 20 seconds, followed by a 10-second rest.
Elbow Plank With Hip Dips
- From an Elbow Plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to Elbow Plank.
- Now lower the left hip toward the floor.
- This counts as 1 rep.
- Do as many reps as you can for 40 seconds, then rest for 20 seconds.
V-Sit
- Start in a seated position with your knees bent and feet off the floor. Your chest should be open and lifted. This is similar to a modified Boat pose [5] in yoga.
- With your arms by your sides, slowly unfold from your seated V by simultaneously lowering your torso and legs toward the floor. Stop when your legs are around a 45-degree angle, or when you feel your lower back arch away from the floor. Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat.
- With your core tight and tucked, use your abs to return to the starting position.
- Repeat for 40 seconds, moving slowly and with control. Rest for 20 seconds.
Side Plank Dips (Right Side)
- Begin in a side elbow plank on your right side with your heels stacked.
- Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
- Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
- This counts as one rep.
- Do as many dips as you can for 40 seconds, then rest for 20 seconds.
Side Plank Dips (Left Side)
- Begin in a side elbow plank on your left side with your heels stacked.
- Inhale and lower your pelvis to the floor, so your left hip hovers just off the floor.
- Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your left shoulder blade down your back to stabilize your shoulder.
- This counts as one rep.
- Do as many dips as you can for 40 seconds, then rest for 20 seconds.
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend the knees into the chest, press the hips up as high as you can, lower your hips to the floor, and extend the legs straight out.
- This completes one rep.
- Do as many reps as you can in 40 seconds, then take a 20-second rest.
Seated Russian Twist
- Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
- Reach your arms out in front of you, and twist your torso to the right, then to the left, repeating for 40 seconds. Lower your heels to the ground if you need to.
- Rest for 20 seconds.
Diamond Sit-Up
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
- Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
- Do as many reps as you can for 40 seconds, then rest for 20 seconds.
Pilates Scissors
- Lie on your back, and lift your upper body off the floor so your shoulder blades hover.
- Lift your right leg off the floor, and bring your left leg to 90 degrees, gently holding the left shin. Keep your upper body lifted as you switch or scissor your legs to complete one rep.
- Continue alternating sides for 40 seconds, then rest for 20 seconds.
Post-Workout Stretch: Cobra Pose
- Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
- As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
- Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.