30-Minute Bodyweight Ab Workout
  • October 4, 2016
  • Sometimes, we have those weeks when it seems like so much has happened and … It. Only. Tuesday. If this week has been like that for you, you’re not alone! And sometimes, after pledging valiantly on Sunday to GET BACK ON TRACK THIS WEEK, life happens and the workout slips through the cracks. This 30 minute ab-focused workout will combat the Tuesday slump and have you feeling back-on-track in no time.

    Give it a try and let us know what you think!

    Your workout looks like this: 2 sets of moves, repeated 3x

    Perform each exercise for one minute. The first set of four are standing moves, the second set of six are on the ground. Go through the exercises standing then rest for 30 seconds. Then perform the set of exercises on the ground and rest for 30 seconds. After that, go back to the top and repeat two more times.

    • 1:00: Standing twists
    • 1:00: 1 leg 1 arm reaches (:30 right side / :30 left side)
    • 1:00: High knees (add twist at :30)
    • 1:00: Sumo squat oblique crunches
    • :30: rest
    • 1:00: Corkscrews
    • 1:00: Plank hip dips (all on the right side for :30, all on the left side for :30)
    • 1:00: Side plank toe touches
    • 1:00: 45 degree leg extension crunches (:30 right side / :30 left side)
    • 1:00: 90/60/30 degree leg lowers
    • 1:00: In and outs

    Here are the moves:

    Standing twists: This is a low impact version of high knees, focusing on the range of motion in the twist. Bring your right knee straight up and your left elbow across your body, angling towards the right. Then repeat, slowly, on the left and continue for 60 seconds.

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    1 leg 1 arm reaches: Extend your left arm forward and reach your right toes back. Exhale as you lift your right toe to touch your left fingertips. Bend your knee as needed to reach your left fingers (and avoid rounding your back). Repeat that same motion for 30 seconds on one side, then switch.

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    High knees into high knees with a twist: Drive your knees up at a fast pace for 30 seconds, then add an oblique rotation for the second 30 seconds.

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    Sumo squat oblique crunches: Squat down into a sumo squat (toes out, heels in, externally rotating from the hips so your knees track over your toes) and stay as low as you can as you crunch your right elbow to your right thigh, then back through center and take it to the left for one minute.

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    Corkscrews: Start in a plank. Slide back into the balls of your feet as you bend your knees to the right, rotating from the torso. Come back forward to a high plank, then bend your knees and rotate hips to the left. Alternate between the right and left side for one minute.

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    Plank hip dips: From a forearm plank, dip hips to the right and back to center for 30 seconds. Then switch to the left side for 30 seconds.

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    Side plank toe touches: From forearm side plank, extend your right arm past your ear and extend your right leg to hover. Reach your arm and leg forward and until toes tap your fingertips. Repeat on the right side for 30 seconds, then switch sides.

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    bodyweight ab workout

    45 degree leg extension crunches: Perform 30 seconds of crunches with your left leg firmly planted and your right leg extended at a 45-degree angle (the thigh bones of both legs will be in line). Then switch extended leg after 30 seconds.

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    90/60/30 degree leg lowers: Lie flat on your back with your legs extended straight up, flexing your feet so ankles are over your hips. You can place your hands out to the side or underneath your low back for more support. With each exhale, lower your legs one third of the way down and on your fourth exhale bring your legs back up to the top. Continue repeating on your breath for one minute.

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    In and outs: Either rest on your elbows or hover your arms in a boat position. Bring your knees into your chest on your exhale and extend them out on your inhale. Keep your chest lifted for the full minute.

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    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Maggie Umberger

    Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.