As a trainer, one of the most common areas my clients and friends always want to strengthen and tone is their abdomen. I wouldn't be doing my job if I didn't let them — and all of you — know that spot reduction won't help you lose fat and build muscle anywhere, especially in your stomach.
It's also important for me to remind you that ab workouts alone won't transform your stomach. As annoying as it may be to hear, "abs are built in the kitchen." Better yet, ab visibility is built in the kitchen. It's going to take a combination of clean eating and the right workouts (I prefer high-intensity exercises to burn fat) to begin to see a change in your abs.
The options of exercises to strengthen and sculpt your core are endless, and these are my favorite to program into my clients' and my own workouts. Make your very own ab workout by choosing four to six of the following moves, completing each exercise for 30 seconds each for a total of four rounds.
Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Do use a box or bench if you need help reaching the bar.
Pull your shoulder blades down your back to keep your shoulders away from your ears.
Engage your abs as you fully extend both legs, lifting them up simultaneously with control.
Lower the legs down slowly and return to the starting position. This completes one rep.
Avoid swinging during this move to ensure that you're really working your abs.
If this move is too hard, you can do double leg lifts on the ground.
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.
With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
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High Knees
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Hold your hands at waist level.
Hop the right knee up toward your hands, then quickly switch legs and hop the left knee up.
Lying on your back, lift your legs two to three inches off of the ground. Place your hands on the floor beside you or underneath your lower back for extra support.
Cross your right ankle over your left ankle, then cross your left ankle over your right ankle.
This counts as one rep.
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Side Elbow Plank
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Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
Stagger your feet so your left foot is just in front your right or stack the heels.
Reach your left arm up toward the ceiling, which will help you lift your waist.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat and your core should be engaged (there should be no arch or dip of the torso visible).
Pretend there is a string attached to your tailbone as you lift your hips up toward the ceiling (as high as your mobility allows). Lower back down into your plank position. This completes one rep.
Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
This counts as one rep.
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Plank Side Walk
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Begin in plank position with your hands underneath your shoulders, body in one straight line.
Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.
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Burpee With a Tuck Jump
Image Source: Tone It Up
Begin standing with your feet hip-distance apart.
Jump into the air, then lower down into a plank position.
Immediately jump your feet back in so that you're in a crouching position.
From here, jump into the air and bring your knees to your elbows.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat and your core should be engaged (there should be no arch or dip of the torso visible).
Bring both knees in toward your elbows at the same time. Extend your legs, returning to your starting position. This completes one rep.
Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
Next, select the amount of resistance you want — 22.5 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.
Grab the triceps rope handles, and brace your core. You should feel a light stretch in your abs; if not, increase the weight. Make sure your weight is in your shins.
Simultaneously pull both handles with bent arms and perform a crunch. Your elbows should be parallel to your thighs.
With control, return to the starting position as you maintain tension on the pulley. That completes one repetition.
Position yourself on a vertical bench with your back flat against the back support and your hands firmly gripping the handles.
Pull both knees up into your chest, and with control lower them back down to the starting position.
From here, fully extend both legs and lift them up until you've reached parallel (or as far as you can go). Lower your legs back down to the starting position.
This completes one rep.
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Plank With Shoulder Tap
Image Source: POPSUGAR Photography / Kyle Hartman
Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
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Birdog
Image Source: POPSUGAR Photography
Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
Reach out with your right hand and extend your left leg out behind you.
Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
