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Only have time for a quick sweat? According to trainer Kim D’Agnese, doing a 5-minute ab workout three times a week will result in a massive difference in your core strength and overall posture. Here are 10 quick ab routines to try.
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Full Ab Workout
Emily Skye says you’ll work the deep abs, lower abs, and obliques.
- Plank leg lifts, 30 seconds.
- Plank push-ups, 30 seconds.
- Sit-throughs. In crawl position, push left knee to right hand. Alternate sides, 30 seconds.
- Bicycle crunches, 30 seconds.
Repeat 2x.
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Plank Circuit
Trainer Kaitlyn Gannon says this workout engages your middle ab muscles.
- Folding chair, 20 seconds.
- Boat pose, 40 secs.
- Side plank crunch left, 20 secs.
- Side plank, 20 secs.
- Side plank crunch right, 20 secs.
- Side plank, 20 secs.
Repeat 2x.
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Bridges
Trainer Jessica Roberts says these moves hit all of your ab muscle groups.
- Bridges, lift and lower, 10x.
- Bridge + leg lift, 10x per leg.
- Planks, knee to opposite elbow, 10x.
- Kneeling sidekicks, 10x each.
- Swimming. On stomach, lift opposite arm and leg, 10x.
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Kettlebell Set
A 5-minute ab workout from trainer Carrie Hall:
- Russian twists. While seated, hold kettlebell at chest, twist core, 45 secs.
- Butterfly sit-ups. Soles together, bell overhead, use momentum to sit up, 45 secs.
- Weighted halos, 45 secs.
- 2-minute plank hold.
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Abs & Legs
A core and lower body sesh from Ridge Davis:
- Forward lunge, twist torso to side. Switch legs.
- In plank, pull knee to same-side elbow.
- Reverse plank, crunch knee in, switch legs.
- Side plank dips, alternate sides.
- Bicycle crunches.
1 min. each, no rest between.
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Quickie Core Burn
Trainer Caley Crawford loves this core workout.
- Dead bugs.
- Flutter kicks on back.
- Hollow hold.
- Plank hold.
- Side plank on each side.
30 seconds each, repeat 2x.
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Ab Challenge
Crawford recommends this sesh for a challenge.
- Turkish sit-ups. Lie back, knees bent, sit up as you push one dumbbell to sky.
- Flutter kicks with press up.
- Turkish sit-ups.
- Flutter kicks with press up.
- Plank hold.
50 seconds each, 10 seconds rest.
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Roll-Ups
From trainer Lia Bartha:
- Diamond roll-ups, 10x.
- On back, legs in tabletop. Extend one leg, sweep it out & back to center, 10x per leg.
- On back, heels together, drop knees out, squeeze back in, 10x.
- Knee drops, drop knees to side, 10x.
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Pilates Abs
D’Agnese likes the Pilates-style “series of 5”:
- Single-leg stretch, bring knee to chest, extend other leg, alternate legs, 10x.
- Double leg stretch, 10x.
- Leg lowers, 10x.
- Scissor leg stretch, reach hand to opposite foot, 10x.
- Criss cross, 20x.
Repeat 2x.
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Classic Crunches
Trainer Polina Andre recommends these simple moves:
- Classic floor crunches, 3 sets, 25 reps.
- Bicycle crunches, 3 sets, 20 reps.
- Fitness ball crunches. Stretch back on ball and contract abs by breathing out as you curl up, 3 sets, 12 reps.