The 11 exercises ahead are great options if getting down on the floor is a hassle, you'd just rather not deal with the germs on the mat, or you're in need of new moves for your core routine.
Don't do all these moves at once unless you want to be extremely sore the following day. Instead, choose four to six exercises and add them into your workout, or do them alone for a quick ab blast.
Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley. Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
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3High 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.
This counts as one rep.
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4Standing Oblique Crunch
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Holding a kettlebell in your left hand, plant both feet on the floor, shoulder-width apart. Place your right hand behind your ear. This is your starting position.
Inhale. Stretching your right obliques, lower the kettlebell down your left leg and draw your ribs toward your left hip.
Exhale. Contract your right obliques to straighten your torso to return to the starting position.
Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.
Start with a lightweight kettlebell in your right arm. I'm using a four-kilogram kettlebell, which is roughly nine pounds.
Lift your arm up, turning the kettlebell upside down and creating a 90-degree angle at your elbow. Be sure to keep your wrist straight. If you notice that your wrist is moving, use a lighter kettlebell or a lightweight dumbbell.
From here, begin walking forward. Take 20 steps forward or walk for 20 feet, depending on the space available.
Switch the kettlebell to your left hand and walk back to your starting point.
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7Tuck Jump
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Start in a squat position with your feet hip-width apart and arms down, making sure your knees are in line with your feet.
Swing your arms up and jump into the air, bringing your knees up toward your chest so they go past your hips.
Land, with your knees slightly bent, onto the balls of your feet for a quiet landing.
Without pausing for the next rep, repeat the motion.
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8Standing Wood Chop With Med Ball
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Start with the feet a little wider than hip distance apart, keeping the knees slightly bent, and bring the medicine ball to your left shoulder.
On an exhale, pull your abs to the spine and "chop" the ball down diagonally across your body toward your right knee. Imagine you're chopping some wood at this angle and the ball is your ax — the move is a bit percussive.
Focus on the rotation initiating in your torso.
Control the ball back up to the starting position. This completes one rep.
Remember: you are moving with force but control. Don't give in to the momentum of swinging the ball around.
Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
This counts as one rep.
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10Overhead Circles With Medicine Ball
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Stand with your feet hip width apart with a slight bend in your knees. Keeping your spine neutral, lift a five- to eight-pound medicine ball overhead.
Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso.
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11Overhead Dumbbell Side Bend
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Hold the dumbbell above your head, squeezing your ears with your upper arms to activate your core.
Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright, and then slowly to the left. Keep your pelvis still as you bend to the side.
