Tone your abs and strengthen your core with this quick 8 minute abs workout. Although this routine is short (just 8 minutes to be exact), it sure delivers big results.You’ll hit up all parts of you abs, the entire core, including your upper, lower abs, obliques and lower back, with these 8 moves.
- Diagonal Plank
- Down-Dog knee Up
- Side V-Crunch
- Crunch Chop
- Mountain Climbers
- Side Plank Toe Touch
The workout is divided into two circuits. Each circuit has 4 exercises. Perform all four exercises before moving to the next circuit.
If you’re ready to sweat and get killer abs workout, grab your exercise or yoga mat and let’s get busy.
1. Diagonal Plank
A. Start in a plank position, then walk your legs apart until they are a bit wider than your hips. Make sure your hips are lifted, and your body forms a straight line from your shoulders to your heels.
B. Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank. Repeat with the left arm. This completes one rep. Do two 12-15 reps on each side.
A. Lie down flat on the floor with your legs straight and your arms at your sides. Lower back pressed to the ground.
B. In one motion, quickly lift your torso into an upright position as you pull your knees to your chest. Pause for 1-2 seconds, then slowly lower your body back to the starting position. That’s one rep. Do as many as you can within the 20-second mark.
3. Down-Dog Split-Knee Up
A. Begin in downward facing dog, then raise your right leg to move into down-dog split. Bend your right knee and pull it toward your forehead.
B. Straighten the leg back, and repeat the movement for 10-seconds. Switch legs and repeat.
4. Side V-Crunch
A. Lie on your right side, with your left hand behind your head and right hand on the floor.
B. Pressing down into your right hand, raise your straight legs off the floor and bring your torso toward your legs. Pause for 1-2 seconds, then slowly lower yourself back down with control. That’s one rep. That’s one rep. Do as many as you can within the 10-second mark. Then switch sides and repeat on the other side.
5. Crunch Chop
A. Lie face-up flat on your back, holding a small dumbbell ( 2-5 lbs ). Extend your arms above your head, and clasp your hands as you raise your legs toward the ceiling.
B. Lift your head and shoulders, open the legs and chop your hands through your legs. Pause for 1-2 seconds, then return to the starting position. Do as many as you can within the 20-second mark.
6. Mountain Climbers
A. Being in a plank position with your arms completely straight and directly under your shoulders. Your body should form a straight line from your shoulders to your ankles.
B. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your chest. Return to start. Repeat with your left side. Continue alternating sides for 20 seconds.
7. Side Plank Toe Touch
(A) Begin in standard plank position.
(B) With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position. Repeat four times, then switch sides and do five more.
A. Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms face down and pressing into the floor. Raise your upper body off the floor so your shoulder blades hover.
B. Lift your right leg off the floor, and bring your left leg to 90 degrees, gently holding the left shin. Keep your upper body lifted as you switch or scissor your legs to complete one rep. Continue alternating for 10-20 seconds.
There you have it!
A quick and simple 8-minute abs workout to both strengthen the core and tone your abs. You don’t need an expensive abs machine to get an effective abs workout. Your body weight alone is all you need.