My favorite body part to work on is abs. Not because I find mine incredibly exciting, but because core work is the backbone of literally all other forms of exercise, balance, agility and control. This is the 8 minute total ab-workout that I have been doing for the past month and I swear I have seen and felt extreme changes in a short amount of time. Warning: It’s HARD. But with great struggle comes great results. Did I read that on Pinterest?
Anyway, the general structure of the workout is that you do each move for one minute, and then poof you’re done! I would recommend doing this workout 2-3 times a week and combining with cardio for best results. Below is the break down by move, and let me warn you, if you make it through the first 3 minutes you’re golden for the rest!
- Minute 1 – Straight Arm Plank – Upper, Lower Abs, Back
- Keep your stomach in, heels reaching behind you, and don’t forget to breathe!
- Minute 2 – Forearm Plank Pikes – Upper, Lower Abs
- Pull up from your waist and hips in a V-position, keep your weight forward
- Minute 3 – Plank Opposite Knee Tucks – Upper, Lower Abs and Obliques
- Back to extended arms, pull knee in to opposite elbow in a twist
- Minute 4 – Russian Twists – Upper Abs and Obliques
- Twist from the waist, not the shoulders, and feel free to add a weight if you can. You can also feel free to put your feet on the ground if this is too hard, you will still get a great workout if you maintain your stomach contraction
- Minute 5 – Opposite Reaches- Upper Abs and Obliques
- Planet feet on ground and gently contract upwards, doing a side to side motion to reach for your heels
- Minute 6 – Scissor Kicks with Twist – Lower Abs
- This move will change your abs the most so listen up! Straight legs, flexed feet and arms gently placed behind your head. Full rotation in upper body, and don’t rush it!
- Minute 7 – Reverse Crunches – Lower Abs
- Start in a table-top position and slowly use your abs to contract backwards, lifting your tush just slightly above the ground
- Minute 8 – Mountain Climbers – Total Body
- A little cardio to finish off! Keep abs tight, tush down, and really pull your knees into your chest
Finished! Take a nice child’s pose, cat/cow and cobra stretch to loosen yourself out. I also like to roll my neck and shoulders as they can get tight from the planks.
While I’m sure you have memorized this entire workout by now, feel free to download the printable here or pin it to bring to the gym with you for reference.
I would love to hear your feedback on this workout so try it out and feel free to give me your thoughts!