Your entire core will feel the burn with just four moves.
If you're just starting a fitness routine and looking for a beginner abs workout, you may think sit-ups and crunches are necessary evils. But good news–you can skip 'em and still see results. This routine, developed by Adriana Morrison, a personal trainer at Pura Vida Fitness & Spa in Denver, hits your entire core with just four moves—and not one of them is a crunch.
This beginner abs workout routine was designed as a one-and-done abs burner because the moves target all of your major ab muscles including your internal and external obliques (the muscles that run along the sides of your abs and allow the core to twist), your rectus abdominis (the muscle at the front of your core, think the "six pack" muscle), and your transverse abdominis (the deepest layer of your abs that's responsible for stabilizing your core), explains Morrison.
Not only is it necessary to work your entire core if you're looking for definition (when paired with a healthy eating plan, of course), but there are functional benefits to having strength in your abs. "[Abdominal muscles] protect the internal organs and provide postural support," says Morrison. "By focusing on all the areas [of the core], we improve [overall] core strength and decrease risk of injury during exercises requiring core stabilization," she adds. The core is important for keeping your body stable when you're doing movements involving other muscle groups (like squats or overhead presses) too, so having a strong core can help you perform them effectively and safely.
"Whether you are new to fitness or are looking to change up your exercise, this 10-minute abs workout gives you the most bang for your buck," says Morrison.
Here's How To Do This Workout:
- V-Ups — 8 reps
- Scissor Switch — 8 reps
- Forearm Side Plank With Elbow Twist — 8 reps (each side)
- Plank Hops — 8 reps
- Repeat 5x
This routine doesn’t include any rest (to keep your heart rate elevated) and will take you about 10 minutes to complete. However, take a quick breather between sets and rest when you need it.
Equipment needed: None.
Here are some helpful GIFs to get your started.
1. V-Ups — 8 reps
- Lie face up with your arms and legs extended and resting on the floor.
- Keep your abs tight and lift your hands and feet to meet over your torso.
- Lower your arms and legs back to the floor.
- That's 1 rep, do 8.
2. Scissor Switches — 8 reps
- Start on your back with your legs straight and arms reaching over head.
- Extend the right leg as you curl up off the shoulder blades and reach for the calf or thigh. Staying in a curled position, switch legs.
- That's 1 rep, do 8.
3. Forearm Side Plank With Elbow Twist — 8 reps (each side)
- Come into a forearm side plank on your left side with your left elbow resting on the floor below your shoulder. Place your right hand behind your head, elbow towards the ceiling.
- Without letting your hips drop, rotate your torso toward the floor, bringing your right elbow to meet your left hand.
- Reverse the movement to come back to the starting position.
- That's 1 rep, do 8. Switch sides.
4. Plank Hops — 8 reps
- Begin in high plank with your feet together.
- Tighten your abs, and jump your feet to the right, bringing your knees toward your right elbow.
- Jump your feet back to plank and repeat on the opposite side.
- That's 1 rep, do 8.
Repeat this circuit 5x total.