A strong core is important for all movement no matter your fitness level, which is why we like to spend time showing our abs some extra TLC. One ab workout we're loving at the moment only takes 20 minutes to complete and requires no equipment.
Kelsey Wells [1], a NASM-certified trainer and creator of the PWR programs on the Sweat app [2], created this bodyweight workout exclusively for POPSUGAR, and it was inspired by her new 10-week program, PWR Zero Equipment. It "hits your core from all angles, and helps you build stability, strength, and develop a solid foundation for everyday life," Wells told POPSUGAR.
We're all about quick and effective workouts these days, and this one doesn't disappoint. Grab your yoga mat, press play on your favorite workout playlist [3], and get ready to put in work!
Kelsey Wells's 20-Minute Bodyweight Ab Workout
Directions: Before getting started, Wells recommends doing three to five minutes of cardio, such as jogging in place or skipping, to increase your heart rate and warm up your muscles for your workout. After the cardio warmup, Wells recommends performing dynamic stretches [4] such as leg swings, arm circles, and torso twists. These movements will help increase your range of motion and reduce your risk of injury.
This workout is broken up into three parts: a superset, a circuit, and an optional burnout. You'll complete three rounds of the superset, taking little to no rest in between each exercise. After the superset, you'll advance to the circuit. Each exercise should be executed for 50 seconds, followed by 10 seconds of rest. Take 30 seconds of rest after each round, completing a total of four rounds. Take one minute of rest after the circuit, and either cool down or complete the optional burnout.
Be sure to cool down after the workout with three to five minutes of walking to lower your heart rate to normal levels. Wells also recommends completing static stretches [5], holding for 20 seconds or longer to increase your flexibility, to provide relief from potential cramping and reduce soreness and your risk of injury.
- Superset 1, exercise 1: side plank with a hip dip: 20 reps (10 reps on each side)
- Superset 1, exercise 2: dead bug: 20 reps (10 reps on each side)
Complete three rounds, then take one minute of rest before advancing to the circuit.
- Mountain climber: 50 seconds, followed by 10 seconds of rest
- Straight-leg raise: 50 seconds, followed by 10 seconds of rest
- Russian twist: 50 seconds
Take 30 seconds of rest after each round of the circuit and one minute of rest after completing four rounds of the circuit.
- Toe tap (optional burnout): 60 seconds
Superset 1, Exercise 1: Side Plank With a Hip Dip
- Start by lying lengthwise along a yoga mat. Place your right forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat.
- Straighten both legs and, using your obliques, gently raise your hips off the mat. Position your feet one on top of the other, or place your left foot on the mat in front of your right — whichever is more comfortable. Gently draw your ribs to your hips to engage your core. This is your starting position.
- On an inhale, lower your hips toward the mat with control. Go as far as you can without sacrificing your form. If you do touch the mat with your hip, make sure it's a light tap.
- On an exhale, use your obliques to lift back up and return to the starting position.
- This counts as one rep.
- Complete 10 reps on the right side and 10 reps on the left side.
Superset 1, Exercise 2: Dead Bug
- Lie on your back on a yoga mat with your arms extended directly in front of your chest and your palms facing toward your feet. Bend your knees and bring your legs into tabletop position, ensuring your knees are stacked over your hips and your shins are parallel to (in line with) the floor. This is your starting position.
- On an exhale, draw your ribs to your hips to engage your core. Draw your left arm back and down toward the floor alongside your head. At the same time, extend your right knee and hip to lower your right leg toward the floor. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.
- On an inhale, raise your left arm and right leg to return to the starting position. This counts as one rep.
- Continue alternating between the left and right sides, completing 10 reps on each side for a total of 20 reps.
- Repeat this superset for a total of three rounds, then take one minute of rest before starting the circuit.
Mountain Climber
- Place both hands on your yoga mat shoulder-width apart. Fully extend your legs so that your body is in one straight line from head to toe. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
- Keeping your left foot on the floor, bend your right knee and bring it in toward your chest. Then extend your right leg to return to the starting position.
- Keeping your right foot on the floor, bend your left knee and bring it in toward your chest. Then extend your left leg to return to the starting position.
- As you become more familiar with the movement, begin to pick up the pace. It should feel like you're running in place. Don't forget to drive your knees to your elbows, always picking your feet up and off the mat.
- Continue alternating between your right and left sides for 50 seconds, then take 10 seconds of rest.
Straight-Leg Raise
- Begin lying on your back on a yoga mat. Extend both of your legs and engage your abdominal muscles by drawing your belly button in toward your spine. This is your starting position.
- On an exhale, keep your legs extended as you slowly begin to raise your legs up off the ground until they form a 90-degree angle at the hips. It's OK if you're unable to reach a 90-degree angle; go as far as your body allows without pain or straining.
- On an inhale, slowly lower your legs, returning to the starting position without letting your feet touch the ground.
- This counts as one rep.
- Repeat for 50 seconds, then take 10 seconds of rest.
Russian Twist
- Start seated on a yoga mat with your knees bent and heels firmly planted into the ground. Your hands should be clasped in front of your chest. Lean back slightly so that your abdominals are engaged and you are balancing on your sitting bones. Make sure to keep your spine in a neutral position. This is your starting position.
- While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, twist as far as you can while keeping your lower body still.
- Untwist your torso and return to the starting position.
- While keeping your lower body as still as possible, twist your torso to the left and gently touch your elbow on the mat next to your left hip. If you cannot reach the mat, twist as far as you can while keeping your lower body still.
- Untwist your torso and return to the starting position.
- Continue alternating between your right and left side for 50 seconds, then take 30 seconds of rest.
- Repeat this circuit for a total of four rounds, then take one minute of rest before advancing to the optional burnout.
Burnout: Toe Tap
- Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise your legs off the floor so that they form a 90-degree angle at your hips. Engage your abdominal muscles by drawing your belly button in toward your spine. This is your starting position.
- On an exhale, extend your arms to bring your hands up toward your feet as you slowly lift your head, shoulder blades, and torso off the mat.
- Inhale and lower your torso, shoulder blades, and head to the mat, then place your hands behind your earlobes to return to the starting position.
- Repeat for 60 seconds.
