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.
Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC, created a companion ab workout that requires only your body weight.
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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.”
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.
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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
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.
Daily Core Workout
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.
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.
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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.
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.
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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.
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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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.
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.
Core Exercises, Thornton Gym
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.
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.
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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.
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.
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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.
Keep your lower back pressed into the floor throughout the exercise — the closer your legs are to the floor, the more challenging this is. Hold this posture for 30 seconds.
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Now it’s time to 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.Fear, money, time, and lack of will are the four main obstacles that prevent us from starting going to the gym, continuing a healthy lifestyle, and/or consolidating the results we have achieved.
Define how long or how long you will work. If there are periods when you really have to spend more than 8 hours at work, you will just benefit from 40-50 minutes of active breaks: you will feel better and work more productively.
One of the most important aspects to understand in order to best develop the abs is to maintain a proper posterior pelvic tilt during ab training.
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We offer several virtual exercise posters for which you will not spend much time, but will enjoy a more beautiful abdominal press.
Exercises are carried out without interruption, at a relatively fast pace. You can do a 2-minute exercise series at home, lying on the floor directly on the carpet or on the gym towel.
By the way, if you need a free workout program for women, check this article: Free Workout Program At-Home With No Equipment Required.
Hanging Core Exercises
The recommendation to minimize hip flexor activity during ab training stems from the thought that excessive psoas activation during attempts at ab training creates compressive forces on the discs of the lumbar spine.
When the psoas is activated to a high degree, they pull on the lower spine, creating compressive forces on the discs. If your abs are very strong, the abs will keep the back from arching and prevent damage from occurring.
However, even those with strong abs may not be able to keep the back from arching once the abs have fatigued. Once the back arches during heavy psoas activity, the vertebrae around the psoas attachment can grind together, potentially resulting in disc degeneration over time.
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Now with all of that said, I believe that a balanced approach is best and that you must focus on building both strong hip flexors and strong abdominals. Strong hip flexors are necessary to improve on movements such as sprinting or any other movements involving hip flexion.
As long as you perform the exercises in this manual with the correct body positioning, you will develop very strong abdominals to protect your back, and you will also develop sufficient hip flexor strength.
I do believe that there are certain exercises that are both ineffective and can potentially put undue stress on the lower back. Some of these exercises that I recommend you avoid are straight-legged sit-ups, sit-ups with the feet supported, hanging leg raises with an arched back, floor leg raises with straight legs and an arched back, and machine crunches.
Advanced Core Exercises
One of the reasons that many people who spend half an hour during each workout doing hundreds of crunches fail to ever develop six pack abs is that after a certain point, regular old crunches just don’t provide much resistance to develop your abs.
In addition, all of the time wasted doing crunches or other minimally resistive ab exercises (i.e. working for a very small muscle group) could have been better utilized by working larger muscle groups that burn more calories.
By focusing the majority of your time in the gym on bigger compound movements like squats, deadlifts, lunges, and upper body multi-joint presses and pulls, your body is forced
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