Work your abs and obliques with these core exercises for women. This 30-minute waist cinching workout activates your obliques and defines the waistline. Start the timer and enjoy your workout!
1. Star toe touch sit ups: 45 seconds. Lie on your back, raise your right leg and your torso simultaneously and reach your left hand toward your right foot. Return to the mat, and repeat on the opposite side.
2. Side plank hip lifts: 30 seconds + 30 seconds. Start in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the initial position. Repeat for 30 seconds and then switch sides.
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3. Triangle crunch: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head. Bring your right knee toward your right elbow and squeeze. Return to the starting position, repeat for 30 seconds and then switch sides.
4. Fingertip to toe jacks: 60 seconds. Stand with your feet hip-width apart and your hands by your sides. Bend your left leg and lift your foot as high as you can. Slightly rotate your torso to the left and try touching your left foot with your right hand. Repeat on the opposite side and keep alternating sides.
5. Plank leg lifts: 45 seconds. Start in a low plank position, lift your left leg to a 45-degree angle and hold for 2 seconds. Switch legs and repeat.
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6. Cobra lat pulldown: 45 seconds. Lie on your stomach with your legs and arms fully extended. Raise your upper body, bend your arms and bring your shoulder blades together. Lower your upper body, extend your arms and repeat.
7. Wood chop: 30 seconds + 30 seconds. Stand up and hold a dumbbell with both hands. Rotate your torso to the right and raise the dumbbell until it’s over your right shoulder. Squat as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and then switch sides.
8. Seated knee tucks: 60 seconds. Sit with your hands on the mat, your legs fully extended and lean back. Bend your legs and bring your knees toward your chest. Hold for a second or two, and then fully extend your legs without touching the mat.
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9. Alternating heel touchers: 45 seconds. Lie on your back, bend your knees and keep your arms extended and by your sides. Crunch forward and to the left, touching your left heel with your left hand and hold. Return slowly to the starting position and repeat the movement on the right side.
10. Plank rotation: 60 seconds. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand. Twist your torso and lift your left hand toward the ceiling. Bring your left hand back to the initial position and repeat on the right side.
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Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …In the faster-is-better world we live in, carving out 30 to 45 minutes a day for a good workout can seem like a major challenge — and that can totally mess with your quest for a strong core. Enter: the 7-minute workout.
This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original and give you even more 7-minute options, we consulted with a pro.
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Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC, created a companion ab workout that requires only your body weight.
A killer combo of core-strengthening moves and cardio, this circuit is designed to “attack” not only your abs and obliques but also the muscles in your back, your pelvic floor, and even your shoulders, says Jeffers.
“If you’re training for a sport — or just for everyday life — you usually don’t use any one muscle in isolation, ” he says. “This correlates closer to actual, functional movements.”
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And that’s a good thing: While crunches certainly strengthen your abs, your body benefits more — by torching more calories, for example — from movements that recruit more than one muscle group.
Though it’s important to remember that high-intensity interval training isn’t meant to be a daily workout, it’s a great tool to have in your exercise arsenal, particularly on days when you’ve only got 7 minutes to spare.
Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Expect to do anywhere from 15 to 20 reps, but remember that quality
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Don’t stress if your rep count is on the lower end the first couple of times you try this — there’s always room to improve. If time allows, you can repeat the circuit 2 or 3 times.
With this circuit, go big or go home. Try to work at the highest possible intensity for as many reps as you can manage in 30 seconds without sacrificing proper form.
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. Keep arms in front of you as if you’re climbing a ladder.
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Extend left arm overhead as you push off right foot. Explosively lift right knee until it’s level with your hips. Pull hand down as you lower your right leg. Repeat on the other side.
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. Careful not to pull on your neck — use your abs to lift. Reverse the movement to return to starting position.
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Lie faceup with knees bent and feet flat on the floor. Place arms on the floor by your sides, palms facing down. Keep head and shoulders firmly planted on the floor. As you inhale, press through your feet. As you exhale, squeeze glutes to lift hips off the floor.
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, bringing left elbow to right knee. Continue to alternate.
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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.
Bring knees to the same height as hips, thighs parallel to the floor. Try not to lean back. Stay on the balls of your feet and alternate legs as quickly as possible.
Lie faceup with arms at your sides, palms facing the floor. Bend knees so hips and knees form 90-degree angles. Engage core.
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Activate lower abs to lift hips off the floor, bringing knees toward chest. Lower back down to starting position as slowly as possible to keep your lower abs engaged.
Start in high plank position with core tight and hands directly under shoulders. Keep core engaged to stabilize hips as you drive right knee toward chest.
Lie faceup with arms straight out to sides (so your body forms a T) and legs extended. Raise both legs toward the ceiling until they’re perpendicular to the floor.
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Without lifting head or shoulders off the floor, lower both legs to the right, as close to the floor as you can get without losing form. Reverse the movement to lower both legs to the left. Continue to alternate like — you guessed it — windshield wipers.
Stand with feet together, elbows bent, palms facing up. Quickly jump feet apart and pump arms up toward the ceiling (like you’re raising the roof). Reverse the movement and repeat as fast as you can.
Start in high plank position with hands directly under shoulders. Engage core and lift hips high as you jump your straight legs forward.
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At this point, your body should look like an upside-down V. If hamstrings are too tight to fully extend legs, keep a slight bend in knees. Jump back to starting position.
Lie faceup with arms at your sides. Engage core and sit up. Raise right hand and left leg simultaneously. Touch right fingertips to left toes. Return to starting position and repeat with the opposite hand and leg.
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.
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