Get A Flat Tummy In 17-Minute Workouts

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Hit your core from every angle with this fast and effective routine. The equipment-free moves are perfect for tacking on to your cardio workout, but you’ll still results if you only have time for a quick hit of abs.

How it works: Perform each exercise in order for the prescribed amount of time, with little to no rest between moves. The complete circuit should take about five minutes, but you can pair it with our other get fit in 17-minute workouts to customize a longer cardio and strength session.

1. Stomach crunch

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.

Tips:

  • Don’t tuck your neck into your chest as you rise.
  • Contract your abs throughout the exercise.
  • Don’t yank your head off the floor.

2. Oblique crunch

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.

Tips:

  • Don’t tuck your neck into your chest as you rise.
  • Contract your abs throughout the exercise.
  • Don’t yank your head off the floor.

3. Plank

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.

Tips:

  • Don’t allow your lower back to sink during the exercise.
  • You should be looking at the floor.
  • For an easier version, perform the plank with your knees on the floor.

4. Side plank

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat the exercise on the other side.

Tips:

  • Keep your hips forward during the exercise.
  • Don’t let your lower back sink.
  • For an easier version, perform the side plank with your knees on the floor.

5. Stomach crunch with legs raised

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest. Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.

Tips:

  • Contract your abdominals throughout the exercise.
  • Don’t tuck your neck into your chest as you rise.
  • Don’t use your hands to pull your neck up.

6. Diagonal pike legs

Lie faceup with legs together and extended straight out. Rotate hips slightly to left so that legs are on a left diagonal. Place left hand lightly on back of head and extend right arm straight out to side, palm facedown.

  • Crunch up and lift legs, keeping legs on the diagonal
  • Slowly lower back to floor.
  • Do 30 to 40 reps; repeat on other side.

7. Inner thigh crunch lift

Lie faceup with legs extended in a wide split, toes pointing up and hands resting lightly on back of head

  • Rotate right leg out, dropping toe to face outward, and raise leg
  • Using inner thigh, lower leg and return to start
  • Do 30 to 40 reps; repeat on other side.

8. Weighted pike

Lie faceup with legs together and extended straight out. Place right hand lightly on back of head and extend left arm straight back overhead, holding a 3-pound weight.

  • Bring legs up to 90 degrees; crunch upper and lower body while lifting left arm up and then lowering it forward until it’s in line with torso
  • Return to start.
  • Do 30 to 40 reps; repeat on other side.
  • Keep neck neutral so you don’t strain it.

9. Lunge and twist

  • Stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot.
  • Stand up, lift left knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left. Twist to center, lunge left leg back, and repeat.
  • Do 15 reps. Switch sides; repeat.

10. Knee-up with overhead press

  • Sit on mat with knees bent and feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.
  • Lean back slightly and extend arms overhead as you lift feet a few inches off floor and bring knees toward chest.
  • Hold position for 1 to 3 counts; return to start. Do 15 reps.
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