One of the easiest ways to have a great workout is to be prepared and always have an upbeat playlist ready to go. When it comes to ab workouts, we like to go hard and we need music that's going to keep our energy up when we want to drop out of the plank. Cue Bad Gal Riri [1]. Ahead, we've got an ab workout that will blast your core and a Rihanna [2] playlist to keep you motivated. Continue reading to check out how to do the workout, and don't forget to download the Rihanna workout playlist. Now, it's time to work, work, work, work, work.
The 5-Move Ab Workout
This workout should be performed as a circuit, taking little to no rest in between each exercise. Once you've completed one round, rest for 30 to 45 seconds and repeat for two to three rounds.
- Forearm plank hip dip: complete 10 reps
- Toe-touch crunch: complete 20 reps
- Seated Russian twist: complete 10 reps
- Seated knee tuck: complete 20 reps
- Side plank: hold for 30 seconds on each side
Forearm Plank Hip Dip
- 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.
- Complete 10 reps.
Toe-Touch Crunch
- Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
- Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
- Repeat the crunch motion to complete one rep.
- Perform 20 reps.
Seated Russian Twist
- Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight.
- Hold your hand at your chest, and twist your torso to the right, then to the left to complete one rep.
- Complete 10 reps.
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
- Begin by lying on your left side. Bring your left elbow directly under your left shoulder. Engage your core, press your left elbow into the floor, and rise into side elbow plank.
- Place your top foot in front of your bottom foot, or stagger your feet if your balance feels off.
- If you feel discomfort in your bottom shoulder, place your right hand on your left shoulder and pull the left elbow down across the chest.
- To make this more challenging, place your right hand on top of your left hip.
- Hold for 30 seconds on each side.