This 2-Minute Workout Will Help You Build Strong Abs and a Toned Body
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There are so many things to love about this express bodyweight workout. For one, it's only two minutes long — you're only doing these four moves for 30 seconds each! Second, you don't even have to get off the ground, because all the moves are on the floor. Amazing, right? But wait — there's more. You also don't need any equipment, and it works your entire body. Your abs, butt, thighs, back, and arms all get some love with these moves!
Squeeze this quick routine into your busy week so you can work toward your fitness goals no matter how much you have on your plate.
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Push-Up With a Head Tap
- Begin in plank position with your feet wider than hip width to create more stability.
- Bend your elbows, lowering into a push-up.
- Straighten your arms and bring your right hand to the back of your head in an open "salute" position.
- Externally rotate your core slightly and feel your right shoulder blade slide toward your spine.
- Return to plank, placing your right palm on the floor.
- Repeat on the left side, and lower back into another push-up. This completes one rep.
- Continue for 30 seconds.
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Two-Point Touch Plank
- Start in a plank position with your hands directly under your shoulders and your feet in line with your hips.
- Cheat your right leg toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.
- Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine.
- Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arm and leg out and away from each other.
- Continue for 30 seconds.
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Side Plank March
- Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
- Lift your hips off the ground, creating a straight line from shoulder to ankle.
- Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
- Continue for 15 seconds, then switch sides for another 15 seconds.
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Glute Bridge March
- Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up.
- Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees.
- Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
- Continue for 30 seconds.