Flat-Abs Bodyweight Workout

Flat-Abs Bodyweight Workout

Think beyond crunches for toning your abs and try this bodyweight workout from our No-Excuses Workout Challenge. These full-body moves will work your abs from multiple angles and tone your middle.

Directions: Warm up with five minutes of light cardio| then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Sumo Squat and Side Crunch

Reps: 20| alternating sides

  • Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows wide.
  • Bend your knees over your toes| coming into a squat with your thighs almost parallel to the floor.
  • As you straighten your knees to stand| lift your right knee while bending to the right to bring your right elbow and knee together| doing a side crunch.
  • Straighten your spine as you bring your right foot to the floor| and bend both knees| coming into a sumo squat. This completes one rep.

| Single-Leg Toe Touch

Reps: 10| each leg

  • Begin standing with all your weight on your left foot.
  • Keeping your spine long| reach forward| bending your left knee and touching your fingers to the floor a few inches in front of your toes. Keep your abs engaged to stabilize your torso. Your right leg will go behind you to help you balance.
  • Press your left heel into the ground as you lift your torso to stand| bringing the right foot to touch next to the left foot. This completes one rep.

| Up-Down Plank

Reps: 12

  • Start in plank position.
  • Keeping your torso parallel to the floor| place your right elbow on the mat.
  • Repeat with your left arm| lowering into an elbow plank.
  • Place your right palm on the mat| then the left to press up into a plank. This completes one rep. Repeat lowering the opposite elbow to the mat.

| Jump Squat

Reps: 12

  • Stand with your feet shoulder width apart and bend your knees and hips| coming into a squat| then engage your core and jump up explosively.
  • When you land| lower back into the squat position to complete one rep. Land as quietly as possible| which requires control.

| Breakdancer Reach

Reps: 20| alternating sides

  • Start sitting with your feet flat on the floor with your hands behind you and your fingers pointing away from you.
  • Push your pelvis up as you shift your weight into your left hand| circling your right hand across your body and ending with an overhead reach. Look down toward your left hand and feel an active stretch in your right side.
  • Pull your abs in as you lower your pelvis to sit on the floor. This completes one rep. Repeat on the other side.