Let's be completely honest: sometimes your ab routines can become extremely stale and boring. In my opinion, if your workout is boring — and you're dreading it before you begin — the more likely you are to half-ass it or just skip it entirely. I don't like either option.
To prevent just going through the motions or skipping workouts altogether, I created the following five-minute ab workout [1]. In five minutes, you'll strengthen and tone your transverse abdominis [2] (your deep core muscles), your obliques, and your rectus abdominis; working all the layers of your abs is essential to sculpting a six-pack (and don't forget having a clean diet) [3].
The Workout
- This workout should be performed as a circuit; complete 30 seconds of each exercise, then quickly transition to the following exercise. You should aim to take as little rest as possible in between exercises.
- Once you've completed the fifth and last exercise, rest for 60 seconds, then repeat the circuit for one more round.
- Do this workout two to three times a week.
Model credit: Morgan Simone [4]
Mountain Climbers
- Start in plank with your shoulders over your hands.
- With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Repeat for 30 seconds.
Double Leg Lifts
- Lie flat on the ground with your legs extended straight up toward the ceiling.
- Place your hands underneath the back of your head. For added stability, place your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
- Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
- Repeat for 30 seconds.
High Plank
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
- Hold for 30 seconds.
Woodchop
- Begin with arms up to the left, allowing the right foot to pivot as needed.
- Slice your arms diagonally across your body, pivoting on your left foot.
- Switch sides after 15 seconds.
Side Plank Dips
- 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.
- This completes one rep. Repeat for 15 seconds on each side.