Get a Complete Ab Burn With This Quick Core Workout

Get a Complete Ab Burn With This Quick Core Workout

If you find yourself with three minutes to spare| it’s time to get on the floor. Whether it’s right when you wake up in the morning| while waiting for your coffee to brew| after a cardio workout| or during a commercial break while watching TV| in just a few minutes you can do these five core-carving exercises that’ll leave your abs burning. Then end with an ab stretch and you’re done!

| Butterfly Crunch

  • Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor.
  • Exhale and bring your hands and knees toward each other| performing a full-body crunch. Your shoulder blades should be off the mat as you perform a small reverse crunch| lifting your pelvis a bit off the mat. Hold this position for a moment| and really feel your abs squeezing.
  • Slowly lower your arms and feet back to starting position to complete one rep.
  • Do as many reps as you can for 30 seconds.

| Bicycle Crunches

  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers| and put your hands behind your head.
  • Bring your knees in toward your chest| and lift your shoulder blades off the ground.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left| bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides| and do the same motion on the other side to complete one rep (and to create the “pedaling”” motion).
  • Do as many reps as you can for 30 seconds.

| V Crunch

  • Lie on your back| and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor| reaching your hands toward your feet.
  • Lower your legs toward the floor while reaching your arms overhead| keeping your shoulders off the mat and lower back pressed into the mat.
  • Repeat the crunch motion to complete one rep.
  • Do as many reps as you can for 30 seconds.

| Scissor Abs

  • Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor| or bend your elbows and place your palms under the back of your head. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
  • Lift both legs straight up toward the ceiling| continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong| slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs| lifting your right leg back up as you lower your left leg down toward the ground.
  • This counts as one rep.
  • Do as many reps as you can for 30 seconds.

| Superman Lifts

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “”u”” shape with your body u2014 back arches and arms and legs lift several inches off the floor.
  • Hold for three seconds and lower back down to complete one.
  • Do as many reps as you can for 30 seconds.

| Cobra

  • Lying on your belly| plant your hands underneath your shoulders and press the chest up| straightening the arms as much as you need to feel a stretch in the abs.
  • Hold for 30 seconds and then release.