Not sure how to vary your ab routine to get the best results? No worries: We’ve rounded up some of the best core moves you can use to create circuits that will have you feeling the burn in all the right places.
We all play favorites at the gym—some of us love squats while others live for lifting. Perhaps instead, you dream of abs day (who could blame you when it involves so much laying down). If this sounds like you, maybe you’re ready to up your game. Or maybe you’re a total masochist looking for the toughest moves out there. Either way, these won’t disappoint.
As you approach this workout, focus on pulling your navel in toward your spine to keep your abs muscles engaged. If you’re doing a movement on your back, make sure to press your lower back into the floor so your abs do the work—not your spine.
Tabletop Abs:
How to:
- Come onto all fours with your knees underneath your hips and your hands underneath your shoulders.
- Gently lift your right leg up, bending your knee and pointing your toe, until your thigh is parallel to the floor.
- Begin pulling the knee towards your chest, underneath the rib cage, using your core.
- Keeping the abs engaged, lift knee back to hip height.
- Repeat 10 times.
- Then begin pulling the knee toward the left elbow and back up to hip height.
- Repeat 10 times.
- Begin pulling the knee toward the right elbow and back up to hip height.
- Repeat 10 times.
- Go slowly with each move and engage the abs the entire time and remember to breathe.
- Switch legs and repeat the series.
- Try this entire sequence on both sides twice for a total of 160 repetitions.
- If that seems like too much, and you want to start slow, try only one full round
Scissor Switch Abs:
How to:
- Come down to your back, legs long and toes pointed.
- Gently come up onto your elbows, keeping them close to your sides.
- Lengthen your spine and pull your shoulders away from your ears.
- Keeping your legs straight, lift your right leg up toward the sky and hover the left leg two to three inches off the ground.
- Once you are in this starting position, engage your core and lengthen your tailbone.
- Be sure to keep your shoulders relaxed.
- Slowly switch legs with your core strength, keeping the legs long and straight.
- Take three seconds to switch between legs.
- Try this 10 times on each side. Rest and repeat two to three times.
- If this is too much on your lower back, you can modify it by keeping one foot on the floor and lifting one leg at a time or by bending the knees.
Side Plank With Hip Dip:
How to:
- Speaking of plank variations, this one’s a killer.
- Keep one hand on the ground, the other up in the air.
- Your feet should both be on the ground, staggered, and your body balanced.
- Make sure your abs are tight and you’re in balance.
- To make it a little more challenging, try dipping your hip down slowly just a few inches, and come back up.
- Hold for 20 seconds on each side.
Rope Climbers:
How to:
- Lie on your back with your feet straight up in the air.
- Tightly engage your core, and lift your opposite hand to reach your opposite toe, as if you are climbing a rope in front of your toes.
- You can really challenge yourself with this exercise by holding light weights (three to five pounds) as you touch your toes.
- Complete for 30 seconds.
Flutter Kick:
How to:
- Lie on your back with your hands by your side.
- Straighten your legs, and in a steady movement, lift them up and down at opposite times.
- Complete for 30 seconds.
V-Ins:
How to:
- Sitting on the floor with your back straight and knees bent toward your chest, extend your legs straight out.
- Then, use your abs muscles to bring those legs back up to your chest.
- If you need help with balancing, you may use your hands behind you for support.
- Complete for 30 seconds.
