This 4-Minute Abs Workout Fits Core Work Into Any Hectic Schedule
You know those days where your to-do list is a mile long but you still want to squeeze in a short, yet effective, workout? Well, same! Luckily, that’s where a quick abs workout comes in clutch. Even better, you don’t need any equipment... and you’ll be done in 10 minutes tops.
It’s easy to think you need to crush a complex, long abs workout for it to be effective, but that’s actually not true. In fact, it’s more about consistency than length of time, says Tina Tang, CPT, a NASM-certified personal trainer, strength coach, and founder of Iron Strong Fitness. “Quick ab workouts are effective in the same way ‘exercise snacks’ (or short workouts between 10 to 15 minutes) are effective for people,” she explains. “Some is better than none, and frequency is better than sporadic.”
How often you train your abs depends on your goals, current fitness level, and ability, but you should prioritize a core workout at least twice a week, says Tang. “The CDC and American Heart Association recommends strength training at least twice a week and the same can be said for training our abs,” she says. After all, it’s not possible to have strong abs when you don’t train the rest of your body, she adds. “Our body parts work in tandem with each other.”
Meet the expert: Tina Tang, CPT, is a NASM-certified personal trainer, strength coach, and founder of Iron Strong Fitness. She focuses on helping women in middle age build strength.
In terms of when you do a quick ab workout, there’s really no wrong answer, says Tang. Whether you prefer a quick burn first thing in the morning or you love a core finisher after a longer sweat sesh, it’s totally up to you. “The most ideal time is when you can fit it in,” she explains.
Ready to get at it and feel the burn? Here, Tang shares three quick ab workouts, ranging between four and 10 minutes, that’ll strengthen your core in no time.
3 Best Quick Abs Workouts To Try
Time: 4-10 minutes | Equipment: Mat, light dumbbell (optional) | Good for: Core
Instructions: Select a workout based on how much time you have: four, seven, or 10 minutes.
4 minutes: Choose one exercise from each category and do them Tabata style (8 rounds of 20 seconds of work and 10 seconds of rest).
7 minutes: Choose 4 core exercises (2 from each category) and complete 20 reps of each for 3 rounds.
10 minutes: Choose 5 core exercises from either category and complete them for 40 seconds on, 20 seconds off, for two rounds.
Face-Up Core Exercises
Reverse Plank
Why it rocks: It may feel a little awkward, but this move engages your core while simultaneously opening your chest, says Tang. Everyone can benefit from a chest opener, but this is especially beneficial if you sit at a desk or computer all day, she adds.
How to:
Start by sitting on the ground, and prop yourself up on hands (hardest) or forearms (easier).
Keep elbows in line with shoulders and fingers facing toward feet. Extend legs out in front of you (harder) or bend knees (easier). Raise hips so your body forms a straight line from ankles to chest, and hold for 20 to 40 seconds. That’s 1 set.
Pro tip: Avoid sinking into your shoulders and focus on lifting through your chest.
Flutter Kick
Why it rocks: If you’re looking to tap into your deep core muscles, Tang says this move is for you. The alternating flutter also targets your hip flexors which can help strengthen your hips and counter muscles imbalances from sitting all day.
How to:
Lie on your back with your hands by your side.
Straighten your legs and extend them at 45-degree angle.
In a steady movement, alternate lifting the right and left leg for 20 to 40 seconds. That’s 1 set.
Pro tip: If you need extra support, place your hands under your lower back.
Glute Bridge March
Why it rocks: This move fires up the deep core while stabilizing your abdominals as you lift each leg. Your bum also kicks into high gear while you maintain the bridge position which can help alleviate lower back issues, adds Tang.
How to:
Lie on your back with your legs bent, heels under knees, feet flat on the floor.
Extend your arms over your chest, palms facing.
Raise your hips so your body forms a straight line from your shoulders to your knees.
Brace your abs and lift your right knee over your hip, maintaining 90-degree angle of that leg.
Hold for a moment, then lower your right foot.
Repeat with the left. That's 1 rep. Continue alternating.
Pro tip: Maintain a straight line from shoulders to knees while in the bridge position and press your heels into the floor.
Sprinter Situp
Why it rocks: Any movement that brings your chest toward your pelvis is killer for targeting the upper abs. Plus, the anti-rotation demands of this movement (balancing on your sit bones while flexing the opposite arm and opposite leg) taps your coordination and stability, adds Tang.
How to:
Start lying on back with hands by sides and legs extended straight on floor.
Explosively sit up, bringing right knee toward chest, right arm back, and left arm forward at a 90-degree angles.
Reverse the motion with control and repeat on the other side. That's 1 rep.
Pro tip: Come all the way onto your tailbone between each rep to complete the situp motion.
Face-Down Core Exercises
Forearm Plank Saw
Why it rocks: If you’re ready to spice up your traditional plank, this exercise lights up the entire core and adds a hint of movement, says Tang. It also takes the pressure off your wrists so you can focus on proper shoulder alignment.
How to:
Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.
Then shift forward to bring chest beyond elbows and heels slightly forward.
Continue moving back and forth for 20 to 40 seconds. (Toes and forearms stay rooted to the mat throughout.) That’s 1 set.
Pro tip: Focus on drawing your core “in” and pulling your kneecaps “up” as you saw back and forth.
Slow Mountain Climber
Why it rocks: This compound movement puts a heavy demand on the upper abs as you keep the entire body stable to drive your knees toward your chest. And, Tang says the slow version of this move adds a time under tension element to put all the power in your core.
How to:
Start in a high plank position.
Keep shoulders over wrists and back flat while slowly driving left knee toward chest, returning it to start, and repeating with right knee. That's 1 rep.
Pro tip: Focus on slow, controlled movements and avoid popping your hips up toward the ceiling.
Bird Dog
Why it rocks: It may look simple, but this move is a great way to challenge your balance and stability while also working your shoulders, lats, back, and abdominals, says Tang.
How to:
Set up on the mat or floor on all fours, tabletop position, shoulders stacked over hands, knees lined up under hips, and spine resting in a neutral position. This is the starting position.
Take a deep inhale and reach right leg straight back while extending left arm straight forward.
Pause briefly, then exhale and bend the same leg and arm so the knee and the elbow move toward your core.
Inhale to return right leg and left arm to their extended positions.
Finally, exhale and gently move back to the starting position on all fours. That’s 1 rep. Repeat on the opposite side.
Pro tip: Avoid raising your arm and/or leg too high. They should be in line with each other and your back.
Plank Jumps
Why it rocks: Looking for a side of cardio with your core? Here ya go! This dynamic movement targets your core and shoulder stability while also increasing your heart rate.
How to:
Start in a high plank position with knees, hips, and shoulders all in a straight line.
Bend knees and jump both feet in toward arms.
Jump both feet back and extend legs to high plank position. Continue repeating for 20 to 40 seconds. That’s 1 set.
Pro tip: Keep your legs tight and be careful to not overarch your lower back before you start jumping. Focus on drawing your belly button to your spine.
Side Plank Hip Dips
Why it rocks: Your obliques deserve some love too, and this move is guaranteed to fire-up your side body, says Tang. Maintaining the side plank position will also train your shoulder stability.
How to:
Start in a side plank on right forearm with left arm extended toward ceiling (holding a light dumbbell if desired).
Use obliques to lower hips toward the mat with control.
Reverse the movement to return to start. That’s 1 rep. Repeat on the opposite side.
Pro tip: Keep your eyes facing forward and squeeze your legs together to engage the lower body.
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