We’ve got a 14-minute Abdominal Burning Workout for you to try, that you can complete absolutely anywhere!
workout will get your midsection burning, circuit style. Grab out your phone’s stopwatch, and get timing, as you’ll be doing each exercise for 60 seconds. Don’t forget to take a short 1-minute break between circuits, and use this to rehydrate and stretch out your core!
Circuit 1:
60s: Mountain climbers
Start in a high plank position with only your palms and toes on the floor. Bring one knee to your chest (without breaking form and keeping your back neutral). Put that foot back down and repeat with the other. Keep alternating feet as quickly as possible!
60s: Side plank rotations (right side)
In a side plank position, with just your right palm and side of your feet on the ground, lift your left arm into the sky. Bring your left arm down and twist as you reach it under your body towards your right. Repeat. (If you want to make this one harder, add a dumbbell to your left arm!
60s: Side plank rotations (left side)
In a side plank position, lift your right arm into the sky. Bring your right arm down and twist as you reach it under your body towards your left. Repeat. (If you want to make this one harder, add a dumbbell to your right arm!
Circuit 2:
60s: Wide mountain climbers
Begin in a high plank position. Lift your right foot up and bring your right knee to meet the outside of your right elbow. Slowly return back to a high plank position. Repeat on your left side.
60s: Twisted mountain climbers
Begin in a high plank position. Lift your right foot up and bring your right knee to meet the outside of your left elbow, so that you crisscross across your body. Slowly return back to a high plank position. Repeat on your left side.
60s: Pike
Begin in a high plank position. Slowly raise your hips until you are in a downward dog position. Slowly return back to a plank position. Repeat.
Circuit 3:
60s: Straight legged bicycles
Lie flat on your back with your arms butterflied behind your head. Raise your straightened right leg and arms, and twist so that your right knee and left elbow almost touch. Lower your right leg whilst raising your left one to meet your right elbow. Repeat.
60s: Straight leg raises
Lie flat on your back and place your arms by your side. Slowly raise your straightened legs as high as possible, before slowly lowering them back down. It is important to keep your lower back flat on the floor. It can help to sit on your hands to make sure that it doe!
60s: Heel taps
Lie flat on your back with your knees bent and feet on the floor. Raise your shoulder off the ground, and with your arms by your side twist to the right so that your right hand taps your right ankle. Now do the same on the left side. Repeat, making sure your shoulders never touch the ground!
Circuit 4:
60s: Russian twists
Start in a straight-backed seated position with your feet on the ground. Lift your feet up and recline back slightly so you are balancing. With your hands together in front of you, twist to the left as much as possible whilst balancing. Then twist to the right. Repeat. (If you want to make this one harder, add a dumbbell or kettle bell)
60s: Side-plank hip dips (30s on each side)
Return to a side plank position, with your second arm out in the air. Slowly dip your hip down to the floor, and bring it back up. Repeat.
60s: Crabbies
Come to a reverse plank position, where your knees are bent, your hands and feet are on the ground, with your tummy is facing the sky. Slowly dip your belly down towards the ground, as you lift your right arm and left leg to meet in the sky. Lower these back down, and raise your left arm and right leg to meet. Repeat.
Your midsection should be absolutely burning at this point, and it only took 15 minutes out of your day! Plus, ab workout can be done absolutely anywhere, and all you need is a mat, a towel or a patch of grass to do it on, so go get sweaty!