Get Fit Fast: A 7-Minute Ab Blast
In today’s fast-paced world, finding time for a good workout can be a challenge. But what if you could fit in a effective ab workout in just 7 minutes?
The Science Behind High-Intensity Circuit Training
High-intensity circuit training has been proven to be a strategic and super-effective way to get in shape. By incorporating a combination of core-strengthening moves and cardio, you can target multiple muscle groups at once, torching more calories and improving overall fitness.
A Killer Combo of Core Moves
To create a companion ab workout that requires only body weight, we consulted with Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC. This circuit is designed to “attack” not only your abs and obliques but also the muscles in your back, pelvic floor, and even your shoulders.
How to Use This List of Core Exercises
Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Aim for 15 to 20 reps, but remember that quality always trumps quantity. Don’t stress if your rep count is on the lower end at first – there’s always room to improve. If time allows, repeat the circuit 2 or 3 times.
The 7-Minute Abs Circuit
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Firefighter: Stand with feet shoulder-width apart and core engaged. Shift weight onto right leg and lift left knee, bending left leg to a 90-degree angle. Extend left arm overhead as you push off right foot. Explosively lift right knee until it’s level with your hips.
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Knee-in Crunch: Lie faceup with fingertips behind ears and legs extended. Lift legs until feet are about 6 inches off the floor. Engage core and lift shoulder blades off the floor. Come up like you’re doing a regular crunch while also pulling knees in toward chest.
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Glute Bridge: Lie faceup with knees bent and feet flat on the floor. Place arms on the floor by your sides, palms facing down. Press through your feet to lift hips off the floor, squeezing glutes and engaging core.
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Bicycle Crunch: Lie faceup with fingertips behind ears, knees bent at a 90-degree angle, both feet off the floor. Lift head and shoulders off the floor. Bring right elbow to left knee as you extend right leg straight. Quickly reverse the movement to repeat on the other side.
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High Knees: Stand tall with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.
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Reverse Crunch: Lie faceup with arms at your sides, palms facing the floor. Bend knees so hips and knees form 90-degree angles. Engage core and lift hips off the floor, bringing knees toward chest.
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Mountain Climber: Start in high plank position with core tight and hands directly under shoulders. Drive right knee toward chest, then repeat with left leg. Continue alternating legs to pump knees as fast as possible.
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Windshield Wiper: Lie faceup with arms straight out to sides and legs extended. Raise both legs toward the ceiling until they’re perpendicular to the floor. Lower both legs to the right, then reverse the movement to lower both legs to the left.
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Push Jacks: Stand with feet together, elbows bent, palms facing up. Quickly jump feet apart and pump arms up toward the ceiling. Reverse the movement and repeat as fast as you can.
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Pike-up: Start in high plank position with hands directly under shoulders. Engage core and lift hips high as you jump your straight legs forward. Jump back to starting position.
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X-up: Lie faceup with arms at your sides. Engage core and sit up. Raise right hand and left leg simultaneously, touching right fingertips to left toes. Return to starting position and repeat with the opposite hand and leg.
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Hollow Body Hold: Finish strong with an isometric hold. Lie faceup with arms by your sides and legs extended. Engage your abs and lift shoulder blades and legs off the floor. Hold this posture for 30 seconds.
Put it All Together
Perform as many reps as possible of each exercise, for 30 seconds each. Rest for 5 seconds between exercises. Repeat the circuit 2 or 3 times as desired.
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