After a cardio workout, target the core with this five-move, five-minute ab workout. It involves bodyweight moves that will engage the entire core, revealing a strong, toned midsection. You'll definitely be feeling this tomorrow!
Frogger
- Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
- Jump your feet back to a plank.
- Really engage the abs by trying to slow down the jump, aiming to land the feet softly, without making a sound.
- Continue for one minute.
Up-Down Plank
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to a full plank.
- Continue alternating sides for a full minute — this move will also target the upper body.
Side Plank Leg Lift
- Place your right elbow on the ground. Or for a more advanced version, do this with your bottom arm straight, resting on the hand.
- Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
- Flex both feet if you can and either rest your top hand on your upper hip or extend it in the air.
- Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- Keep going for 30 seconds and then switch sides for another 30 seconds — this move will also target the thighs and glutes.
Butterfly Crunch
- Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor.
- Exhale and bring your hands and knees toward each other, performing a full-body crunch. Your shoulder blades should be off the mat as you perform a small reverse crunch, lifting your pelvis a bit off the mat. Hold this position for a moment and really feel your abs squeezing.
- Slowly lower your arms and feet back to starting position to complete one rep.
- Do as many crunches as you can for one minute.
Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers and put your hands behind your head.
- Bring your knees in toward your chest and lift your shoulder blades off the ground.
- 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 (and to create the pedaling motion). Do this exercise with slow and controlled motions.
- Keep going for one minute.