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.