Ever wondered why ab workouts have a place in most exercise routines? Yes, they might give you that flat tummy you’re after, but mostly: it’s because they’re vital in keeping your core strong, ready to support the rest of your body.
The core consists of your abs, lower black and obliques, which are used in most movements we make. It increases the endurance of your muscles and improves back health, so you can go about your day with better posture and minimal back pain. So it’s important to treat it with the care and attention it deserves.
This is where our coaches come in! She’s come up with a quick 8-minute ab workout that’s super easy to follow and doesn’t require any equipment. If you’re just starting out, you can use it as a stand-alone workout, but we would generally recommend it as an add-on to your regular routine.
Tips for a flat stomach
If you’re looking to really define your midsection, but still carry a bit of excess weight, you’ll need to change your tactic slightly. Start by focusing on bigger muscle groups to burn more calories and in turn, fat. Begin with glutes, quads, back and chest, as this will lead to a higher expenditure of energy, which will, in turn, lead to increased fat loss. If you’re looking for exercises that burn calories, try total body strength training or HIIT routines, combined with the appropriate nutrition. And once you’ve achieved your desired approximate figure, you can home in on the area you want to sculpt.
To be truly healthy and fit, you need to focus on your entire body, not just one piece at a time. Connect every piece of the puzzle by favoring body health, strength, and flexibility, and the aesthetics will simply follow.
8-minute ab workout
Before you begin your 8-minute ab workout, we recommend that you warm up sufficiently so you’re ready for more intense conditioning with this workout. If you’re looking for inspiration, check out these warm up ideas.
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Set 1(3 Exercises)
Perform the set twice, with a 30-second break in between
Toe Taps
Directions:
Lie on your back with your arms alongside your hips. Bend your knees 90-degrees and hold them both just above your hips, feet in the air.
Lift your shoulders off the floor to engage your abs and press your lower back into the floor. Keeping your left knee above your hip, move your right leg to tap 3 times on the ground with your toes – once close to you, once a bit further and once the furthest you possibly can without "ungluing" your back from the floor.
Return the leg to the start and repeat the first 8 reps with alternating legs.
Finish by repeating the same exercise, but with both legs together.
Reps:
Perform 8 reps alternating single legs, then 8 reps with both legs together.
1 rep = 3 toe-taps with one leg.
Tips:
Keep your head down for the entire duration of the exercise.
The further your legs are from your core, the tougher it is to keep your lower back to the floor, so it wakes up the lower part of abs and works the whole length of the core (which gives you that six-pack effect).
If you feel pain in your back, lower your legs only as far as you can without aggravation – you don't have to touch the floor to experience benefits.
Plank Around the World
Directions:
Start in a plank position on your forearms.
Without dropping your hips, reach one arm out and tap ahead of you, then reach out with your other arm, and tap ahead of you.
Continue by reaching out to the side with one leg and tapping the ground with your toes, and follow by reaching to the other side with your other leg and tapping the ground with your toes.
Reps:
Perform 4 reps.
1 rep = 4 taps (2 hands + 2 toes).
Tips:
Keep your hips elevated at all times.
Keep your core engaged at all times, so that it doesn’t move while you lift your limbs off the ground.
Dead Bug
Directions:
Lie on your back, with your knees bent at a 90-degree angle above your hips, so that your calves are parallel to the floor.
Your arms are straight above your shoulder, extended toward the ceiling.
Tense your abs so that your body lays flat on the floor, then while you stretch one leg out, stretch the opposite arm out above your head, then return to the center.
Repeat with the other side.
Reps:
Perform 8 reps.
1 rep = the exercise on one side.
Tips:
Keep your midsection tight so you’re in control of your abs – your back shouldn’t arch.
If it’s a level too high for you, simply focus on the lower half of your body. Incorporate your upper body when you feel stronger
Set 2 (2 exercises)
Side Plank (Toe Touch -- Right Leg on Top)
Directions:
Lie in a side plank position, with one arm firmly pressed into the ground.
Stretch your other arm over your head so that it is in line with your body.
Use your stretched arm to reach for your upper leg, ahead of you, while your leg simultaneously reaches for your hand.
Go back to your initial position
Reps:
Perform 8 reps.
1 rep = the exercise on one side.
Tips:
Keep your hips elevated at all times.
Make sure to keep your leg straight throughout the exercise.
Keep your core engaged.
Mountain Climbers (Knee to Elbow)
Directions:
Start in a pushup position.
Pull one knee toward your elbow on the same side, then while you lower back down, quickly switch and pull the other knee in toward your other elbow. This should look like a running motion.
Perform the exercise as fast as you can.
Reps:
Perform 16 reps.
1 rep = the exercise on one side.
Tips:
Keep your neck long
Keep your shoulders back and down away from ears
Breathe steadily and slowly
Side Plank (Toe Touch -- Left Leg on Top)
Directions:
Lie in a side plank position, with one arm firmly pressed into the ground.
Stretch your other arm over your head so that it is in line with your body.
Use your stretched arm to reach for your upper leg, ahead of you, while your leg simultaneously reaches for your hand.
Go back to your initial position.
Reps:
Perform 8 reps.
1 rep = the exercise on one side.
Tips:
Keep your hips elevated at all times.
Make sure to keep your leg straight throughout the exercise.
Keep your core engaged
Once you’re done with the second round of the second set, your 8-minute ab workout is done!
If you’re looking for a cool down, try the yoga cobra pose – it will stretch your body, ease the burning sensation in the abs, and complete this quick workout. And if you’re looking for more exercises like in this 8-minute ab workout, then be sure to sign up for 8fit.
