Don't let a time crunch get in your way of strong abs [1]! Regardless of what you've got going on — vacation, exams, business trips, too tired to go to the gym — you can still get a great core workout in. The best part about this ab workout is that you'll be done in under 10 minutes, and you can do it absolutely anywhere.
To get the most bang for your buck, you'll be moving nonstop from start to finish. If you're ready for a challenge, set your timer for eight minutes, and get to work.
The 8-Minute Ab Workout
Complete each exercise for 30 seconds, taking little to no rest in between moves. Once you've completed one round of all four moves, take 30 to 45 seconds of rest, then complete one more round. Modifications for each exercise can be found in the exercise description.
- High knees: 30 seconds
- Plank with alternating arm and leg raise: 30 seconds
- Seated Russian twist: 30 seconds
- Side plank dip: 15 seconds on the left side, 15 seconds on the right side
High Knees
- Stand up straight and place your feet about hip-width apart.
- Place your hands palms down facing the floor, hovering just above your belly button.
- Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.
- As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time.
- Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.
- Continue for 30 seconds.
- Modification: high-knee march [3].
Plank With Alternating Arm and Leg Raise
- Come into plank position with your arms and legs straight and your shoulders above your wrists.
- With control, raise your right arm up as you simultaneously raise your left leg up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.
- With control, lower your right arm and left leg back to the starting position. That counts as one rep. Repeat with the left arm and right leg.
- Continue for 30 seconds.
- Modification: hold an elbow plank [4] or a plank on your knees [5].
Seated Russian Twist
- Sit on the floor 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, to complete one rep/rotation.
- Continue for 30 seconds.
- Modification: place your feet on the ground.
Side Plank Dip
- 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.
- Continue for 15 seconds on the left and right side.
- Modification: side plank [6] or side bridge [7].
