6-Minute Gut-Busting Bodyweight Ab Workout

Updated on 2/10/2018 at 10:50 AM

POPSUGAR Photography | Kathryna Hancock

Get a stronger, more-defined core in minutes with this six-minute workout. All you need is space on the floor and your own body, and this gut-busting workout will leave you sore tomorrow.

This workout includes six moves, done for 30 seconds each, making a three-minute workout. Repeat for a total of two times to make this a six-minute ab blaster. Get ready to get sore!

Bunny Hop

In a plank position, jump your feet to the left, bringing your knees toward your left elbow.
Jump your feet back to plank, and then jump your knees toward your right elbow.
Jump them back to plank.
Continue alternating hops for 30 seconds.

Reverse Crunch

Lie on your back on the floor. Place your hands on the floor beside you.
Bring the knees in toward the chest with your feet together.
Use your abs to slowly curl the hips off the floor and into your chest, and then slowly lower them back to the starting position to complete one.
Repeat for 30 seconds. Don't swing your legs to create momentum; use your abs to control your movement.

Superman to Hollow Hold

Begin on the floor on your belly and raise your arms and legs into the Superman Hold. Hold here for a solid three seconds, actively engaging the glutes and hamstrings.
Without using your hands or feet for help, roll to the right side and onto your back, coming into a Hollow Hold. Make sure you're actively pressing your lower back into the floor and drawing your belly button into your spine. Keep your arms and legs as low to the ground as possible while still keeping your lower back pressed into the mat.
Roll to the right, coming back into Superman Hold for three seconds.
Roll to the left, holding Hollow Hold for three seconds.
Roll to the left, coming back into Superman Hold for the another three seconds.
Repeat this cycle for 30 seconds.

Side-Plank Crunch

Begin in a side elbow plank with your left elbow down and your right hand behind your head.
Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
Lengthen your right leg back to the starting position to complete one rep.
Do as many reps as you can in 15 seconds and then switch sides for another 15 seconds.

Diamond Sit-Up

Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
Slowly lower back to the starting position.
This counts as one rep.
Do as many reps as you can for 30 seconds.

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).
This completes one full rep.
Continue for 30 seconds.