I don't think it's necessary to always finish a workout with every muscle in your body shaking, but every now and then I like to ignite my ab muscles. I was experimenting with different movement combinations and I came up with this quick, five-move workout. By the second round, my abs were screaming at me. If you want to wake your core up, try this simple workout you can do anywhere.
The 5-Move Ab Workout
You can do this workout alone or use it as an extension to a cardio or strength workout. If you'd like, you can use a medicine ball for the Russian twists, but it's not necessary. Do each move back to back, with little to no rest in between each exercise. Take 30 to 45 seconds of rest in between each round. If you need more rest, feel free to take it. Remember, form is more important than how many reps you can do or how fast you can complete the workout. If necessary, do fewer reps and sets and focus on your form.
- Russian twist: 20 reps
- Seated knee tuck: 20 reps
- Side plank with dip: 10 reps on each side
- Elbow plank: 30 seconds (only on the second round)
- Boat pose: 30 seconds (only on the second round)
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. This counts as two reps.
- Complete 20 reps total.
Seated Knee Tuck
- Start seated on the ground or on a weight bench. Place your hands about an inch behind your back with your fingers facing forward. Your feet should be on the ground.
- Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
- With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.
- This counts as one rep. Complete 20 reps.
Side Plank Dip
- Begin in a side elbow plank on your right side with straight legs and your feet 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.
- This counts as one rep. Complete 10 reps on each side.
Elbow Plank
Only do this move on your final round.
- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long, straight board, or plank.
- Hold for 30 seconds.