This 7-Minute Workout From Kayla Itsines Is All About Abs and Only Requires a Chair

Updated on Dec 4, 2019 at 4:40 PM

SWEAT | Stuart Miller

Kayla Itsines, founder of the Sweat app and creator of the popular BBG programs, took her experiences building up strength postbaby to create a program specific to beginners. Fittingly, it's called "BBG Beginner," and it includes eight low-intensity, low-impact weeks.

When Kayla was cleared to start working out less than two months after giving birth to her daughter in April 2019, she focused on foundational strength first. She wasn't able to do virtually any ab exercises, and moves like sit-ups and leg raises were off limits. Instead, she told POPSUGAR, she did a lot of oblique work. "So side plank work and core stability work . . . rotational work and things like that." She eventually built back up to a beginner level until she was strong enough to do her own BBG workouts again.

"I was an athlete my whole life. It's like you don't know what it's like to be a beginner," Kayla said. "It was really hard for me to go back into a gym and not be able to lift a simple weight that I used to be able to do, not even be able to pull a bar down. Everything just hurt. I just had to be like, 'It's OK, you got this, you can do this.' I was just chasing that confidence and that feeling of what I felt like after a workout."

Getting through a sweat session and building strength makes you feel empowered, Kayla explained, and that's what kept her going through her beginner phase. She also gave us a sample ab workout inspired by the new BBG Beginner program, which you can do anytime, anywhere.

Kayla Itsines's 7-Minute At-Home Beginner Ab Workout

Equipment: All you need here is a chair (also a workout mat if you have hard flooring).

Directions: Repeat the four-move circuit below as many times as you can in seven minutes. If you want a 15-minute workout, rest for a full minute, then repeat this for another seven-minute round.

Hover: Hold for 20 seconds.
Heel slide: 16 reps (eight per side)
Modified bicycle: 16 reps (eight per side)
Incline mountain climber: 20 reps (10 per side)

Find more info about Kayla's new BBG Beginner and Post-Pregnancy workout programs here. And ahead, check out how to do each move in this workout. Kayla takes away the impact but still challenges your core.

Hover

Start on all fours with your toes tucked under, your knees below your hips, and your hands below your shoulders.
Engage your core and bring both knees off the ground.
Hold this position for 20 seconds.

Heel Slide

Lie flat on your back with your knees bent. Allow your arms to rest at your sides.
Engage your core by pressing your lower back into the ground and drawing your belly button into your spine.
Keeping your core engaged, extend your left leg out straight, then slide your heel along the ground as you bring your leg back up. Do the same with your right leg.
Complete 16 total reps (eight reps on each leg).

Modified Bicycles

Place a chair in front of you, and lie flat on your back with your knees bent and heels on the chair. Place your hands behind your head with your elbows out wide.
Rotate your torso to the right and bring your left elbow to your right knee. Return to the starting position, then rotate your torso to the left and bring your right elbow to your left knee.
Do 16 reps total (eight on each side).

Incline Mountain Climbers

Start in a plank position, placing your palms on the chair in front of you and your feet out straight behind you (you should be on the balls of your feet). Keep weight on your toes, shoulders above your the wrists, and your core engaged.
Lift your left knee to your chest, then return to your starting position. Do the same with your right knee.
Alternate for 20 reps (10 each side).
Repeat this circuit as many times as you can for seven minutes. If you're looking for a longer workout, rest for one minute, then complete another seven-minute round of exercises.