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This ab circuit workout will target all of the right muscle groups in order to give you the perfect abs, tight butt and amazing curves. This core circuit workout video is only 20 minutes long, quick and effective so there is no excuse to not fit this ab circuit workout into your day! The first step is to put on your workout clothes and we are really digging these leggings and sports bra, When you’re ready, lay down your yoga mat, grab your water bottle and let’s get into this ab circuit workout!
Keep in mind that we will complete each exercise for 30 seconds each, followed by a 15 second rest.
1. Sit Up
Lie on your back, either on the floor or a bench. Bend your knees, hooking your feet under a secure brace or overhang if you need. If you don’t have a brace, ask a partner to hold your feet down for you, preventing you from lifting your feet throughout the exercise. Put your hands on the sides of or behind your neck. Using your core, lift your body off the ground or bench. Pause when you reach your knees. Then, proceed to lower your body back to the starting position.
2. Russian Twists
Sit on your bottom, and lift your feet up from the floor, keeping your knees bent. Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs. Reach your arms straight out in front of you, interlacing your fingers or clasping your hands together. Use your abdominals to twist to the right, then back to the center, and then to the left.
3. Heel Touches Sit Up
Lay down with your back on the ground and your knees bent and pointed towards the ceiling. With your arms by your side, raise your shoulders slightly off the ground. Using your oblique muscles, rotate your right hand down to your right foot and then back up. Do the same thing with your left hand, reaching to your left foot. Alternate back and forth for the desired amount of repetitions.
4. Bicycle Crunches
Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above the ground. Rest your hands lightly on the sides of your head; being careful not to yank your head with your hands at any point during the exercise. Lift one leg off the ground and extend it out. Lifting your other leg, bend your knee towards your chest. As you do so, twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. It might be best to think shoulder to knee as you move, rather than elbow to knee. Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement. Keep on alternating sides for the required amount of time.
5. Repeat Russian Twists
6. Reach Through Crunches
Lay down on a mat or a towel on a flat surface. Draw your legs in by bending your knees to 90 degrees. Keep a gap between your legs wide enough for your arms to reach in between them. Reach up above your shoulders with your arms. From this start position, engage your core, then lift up to a crunch and reach your arms through between your legs towards your feet. Then lower back down to the floor and repeat.
7. Toe Tap Leg Lifts
Lie down on an exercise mat with your knees bent and arms at your sides. Bring your legs up to tabletop position one leg at a time, knees bent, thighs perpendicular to the floor. Maintain a neutral spine and avoid arching or pressing your back into the floor. Begin by lowering the right foot and tapping it on the floor while the left leg remains in tabletop position. Return the right leg to tabletop and repeat with the left leg. Repeat as necessary.
8. Single Leg Raises
Lie on your back with legs lifted towards the ceiling. Relax head and neck on mat or ground. Arms should be placed by your side. Bring legs down to the mat, one at a time. Repeat for as long as necessary.
9. Scissor Kicks
Lie down on the floor, face up, feet together. Using your core, keep your legs together and extend them off the ground, towards the ceiling. Then, create a scissor like motion by simultaneously raising one leg and lowering the other. Be sure to not let your lower leg touch the ground.
10. Leg Lifts
Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up. Repeat.
11. Alternating Toe Crunch
Lay down on your back with your arms straight above your head. Lift your left leg and right arm up at the same time. Reach across your body and touch your toes. Bring your right arm and left leg back down. Now lift the left arm and right leg and repeat the motion. Alternate back and forth for the desired amount of repetitions.
12. Crunch Kicks
Lie flat on the floor with the lower back pressed into the ground. Engage the core and in one movement lift the knees into the chest so that they almost touch and kick forward. Return in the first crunch position. Repeat kicks.
13. Mountain Climbers
Start in a plank position with arms and legs long. Keep your abs tight and your body straight. Squeeze your glutes and pull your shoulders away from your ears. Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body does not sag or come out of its plank position. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form. Continue to switch knees, repeating for as long as necessary.
Plant hands directly under shoulders, or for beginners, rest on your elbows. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. Hold.
15. Side Plank (Repeat on Both Sides)
Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips and knees from the mat while exhaling. Hold the position. Then return to the starting position. Change sides and repeat.
16. Repeat Plank
17. Plank Twists
Start in a plank position. Keeping your core tight, twist your left hip till it slightly touches the mat and then back to the plank position. Then twist so your right hip slightly touches the mat and return to the plank position. Repeat for as many times as necessary.
18. Repeat Russian Twists
19. Side Crunch (Repeat on Both Sides)
Lie flat on your back on a mat with knees bent and feet flat on the floor. Turn your legs to right side and stack one leg over the other. Place your right arm behind your head and place the other arm out in front of you, crunch to the side so that your right arm moves towards your right knee. Repeat on both sides.
You’ll need to grab some ankle weights for this circuit.
1. Leg Lift
Begin on all fours. Engage your core. Straighten your right leg behind you, with your toe resting lightly on the ground. Keeping your right leg straight, squeeze your glutes to lift your leg up until it is parallel with the ground. Hold for two seconds and then slowly return to the starting position. This completes on rep. Complete this on both sides.
2. Inner Tight Push
Begin on all fours. Lift one leg and begin to kick in towards your other leg. Repeat for as long as necessary. Repeat on both sides.
3. Leg Side Lift
Begin on all fours. Lift one leg and begin to kick it outwards, away from your other leg. Repeat for as long as necessary. Repeat on both sides.
4. Leg Swing
Begin on all fours. Lift one leg and begin to move it in a ‘U’ shape, swinging your leg back and forth. Repeat for as long as necessary.
5. Repeat Circuit Two exercises on the other side.
And we’re done! That’s it for this core circuit, be sure to stretch afterwards!
We hope you enjoyed this ab circuit article. Make sure you check out our other workouts like our Slow Burn Workout and our 10 Minute at Home Abs and Butt Workout. If you need more motivation for the next one, try gearing up with some Adidas workout outfits or join an instructor for a live training session! If this workout isn’t your vibe try yoga you can do with the kids or try a class with Yoga Class Plan!