So many #abgoals, so little time, right? If you're too busy to get to the gym but you're really trying to work your core, then this is the workout for you. In five minutes without any equipment, Barry's Bootcamp trainer Erica Stenz [1] is going to shred your abs and get your midsection stronger than ever with some of her favorite moves. And trust us — we do these moves with her in class, and it hurts to laugh for the rest of the week!
Erica wants to remind you that getting those washboard abs is two-fold — one part exercise, one part diet. "When it comes to abs, these exercises will definitely help strengthen your core, but getting shredded starts in the kitchen," she told POPSUGAR. "So make sure you combine your workouts with a clean diet . . . eat clean — train mean!"
Reverse Crunches: 60 Seconds
"This my favorite ab exercise to start with because I like warming up the lower abs first," said Erica.
- Lie on your back on the floor. Place your hands on the floor beside you.
- Bring the knees in toward the chest with your feet together.
- Use your abs to slowly curl the hips off the floor and into your chest, then slowly lower them back to the starting position to complete one rep.
- Keep your core tight and move with control. Do as many as you can for 60 seconds.
Bicycle Crunches: 60 Seconds
Erica loves incorporating this move into ab day because it's so effective. "[Bicycle crunches are] known time and time again as the best ab move, because it works your obliques to the point of failure in a short amount of time," she said.
- Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
- Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep. Do as many reps as you can in 60 seconds.
Spider-Man Plank: 60 Seconds
"This move is so great because it stabilizes your entire core holding the standing plank position, where your hands are under your shoulders like the push-up position," said Erica. "Then you bring your right knee toward the right elbow in a Spider-Man-looking position to engage the oblique." Alternate sides to hit both sides of the obliques.
- In plank, open your knee to the side and bring your knee to your elbow and alternate sides. To modify, just lift leg open to the side.
- Repeat for 60 seconds.
Mermaid Crunches: 30 Seconds Each Side
"This is a great oblique crunch!" said Erica. "Lay down on left side and keep your legs together as you reach one hand to your toes (coming up onto your elbow). It looks like you are doing a big side crunch laying down." (Note: the photo shows a V-crunch, which is a variation of this move. You'll leave your legs on the ground for Erica's mermaid crunch.)
- Lie on your right side with your left hand behind your head and your right hand on the floor.
- Press down into your right hand, bringing your torso toward your legs.
- Lower yourself back to the floor with control. This completes one rep.
- Repeat for 30 seconds, then switch sides.
Hip Dips: 60 Seconds
We can hear Erica in our heads telling us to "make a rainbow" with our booties when we look at this move! This is one of her signature core moves, and while it looks simple, it's gonna rooock your abs! She suggests you "rotate the hips side to side until your hip is about one to two inches off the floor — this creates a deeper oblique rotation and it's great for curving out the sides of your abs!"
- 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 one rep. Do as many as you can for 60 seconds.