When talking about your middle, it’s all about the stuff you can pinch and the stuff that you want to see. We’ve brought this workout complete with exercises, to burn the fat and firm the muscle in one simple plan.
Getting strong, sleek abs takes the right mix of exercises that work together to tone the entire area. Instead of performing endless crunches, we’re about to get your abs an easier way. For the first two weeks, do two to three circuits of the first four moves; together they hit all four ab muscle groups.
With this workout, you move in order for the indicated number of reps and sets three days a week on alternate days. The exercises and weight of the dumbbells required progress each week. In week four, when the abs routine is most challenging, do it just twice a week.
1. Bodyweight Single-Leg Stretch:
Sets: 2 to 3 Reps: 8 to 10
Instructions:
- Lie faceup on the floor with arms by sides.
- Curl head and shoulders off the floor, then raise extended arms and legs at a 45-degree angle to start.
- Keeping upper body lifted throughout, bring right knee toward chest and reach right hand outside of the right ankle and left hand inside of the right knee.
- Switch sides and repeat to complete 1 rep.
- Do 8 to 10 reps.
Related article: Do You Have What It Takes To Try This Challenging Abs Workout? Let’s Start Shaping!
2. Forearm Spider Plank:
Sets: 2 to Reps: 8 to 10
Instructions:
- Start on floor in forearm plank position, body balancing on forearms and toes, palms flat.
- Keep hips level and bend right knee out to side toward right triceps.
- Return to plank.
- Switch sides and repeat to complete 1 rep.
- Do 8 to 10 reps.
Related article: Attack Your Abs From All Angles With This At Home Circuit Workout
3. Balance Chop:
Sets: 2 to 3 Reps: 8 to 10
Instructions:
- Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended.
- Shift body weight to left leg as you pivot on the right foot and rotate torso to left (reaching even higher with dumbbell).
- Bring dumbbell down beside right hip as you raise bent right knee to hip level.
- Reverse motion, returning to reaching upward toward left, to complete 1 rep.
- Do 8 to 10 reps.
- Switch sides; repeat.
Related article: The 12 Best Standing Up Abs Exercises To Shape Your Figure
4. Sit-Back Twist:
Sets: 1 Reps: 8 to 10
Instructions:
- Holding a single 5-pound dumbbell with both hands, sit on the floor with knees bent, heels on the floor.
- Lean torso back 45 degrees and extend arms forward at 45-degrees to start.
- Rotate torso to right as you lower dumbbell with straight arms toward the floor by right hip.
- Return to start position and repeat to the left to complete 1 rep.
- Do 8 to 10 reps.
Related article: The Workout And Diet Programme For Women To Gain Lean, Toned Curves
5. Double-Leg Stretch:
Sets: 2 to 3 Reps: 10 to 12
Instructions:
- Lie faceup on the floor with arms by sides.
- Curl head and shoulders off the floor, then raise arms overhead (biceps by ears) and legs up at a 45-degree angle to start.
- Keeping upper body lifted throughout, bring knees toward chest and circle arms around, touching palms to outside of knees.
- Extend legs and raise arms overhead to start position to complete 1 rep.
- Do 2 sets of 10 to 12 reps.
Related article: Enhance Your Core With This 7 Plank Variation Workout And See The Difference
6. Spider Plank:
Sets: 2 to 3 Reps: 10 to 12
Instructions:
- Start on floor in plank position, body balancing on hands and toes.
- Keep hips level and bend left knee out to side toward left triceps.
- Return to plank, switch sides and repeat to complete 1 rep.
- Do 2 sets of 10 to 12 reps.
Related article: If You Want Strong Defined Abs, Practice These 10 Yoga Poses And See The Difference
7. Half Boat:
Sets: 2 to 3 Reps: 10 to 12
Instructions:
- Sit on the floor with knees bent, feet flat, and palms together in front of chest (prayer position).
- Lean back 45 degrees, extend arms forward and lift legs with knees bent 90 degrees (balance on tailbone) to start.
- Slowly lower body until middle and lower back are on the floor (head, shoulders, and legs remain lifted).
- Slowly return to start position to complete 1 rep.
- Do 10 to 12 reps.
Related article: 5 Exercises To Work Off Your Waist And Curve Out That Core
8. Side Plank with Twist:
Sets: 2 to 3 Reps: 12 per side
Instructions:
- Start on floor in side plank position, body balancing on left palm and sides of feet, right foot staggered in front of left.
- Bend right elbow and place palm behind the ear to start.
- Rotate torso to bring right elbow up to touch inside of the left elbow.
- Reverse motion back to start position to complete 1 rep.
- Do 12 reps.
- Switch sides; repeat.
Related article: The Six Moves That Will Sculpt The Abs You’ve Always Dreamed Of
9. Quarter Squat Crunch:
Sets: 2 to 3 Reps: 12
Instructions:
- Stand with feet hip-width apart, elbows bent out to sides and fingertips behind ears.
- Squat slightly (bend knees about 45 degrees) to start, then shift weight to left leg as you stand.
- Lifting the bent right knee and rotating torso toward the right so left elbow and right knee meet in front of the chest.
- Return to start position, switch sides, and repeat to complete 1 rep. Do 12 reps.