Last Updated on September 6, 2024
Are you pressed for time but still want to squeeze in an effective ab workout? Look no further! This 30-minute workout is designed to target all of the muscles in the abs, helping you build core strength and flatten and defined in just half an hour.
Whether you’re at home or in the gym, these exercises are perfect for anyone looking to tone their midsection without needing any equipment or a ton of time.
This quick yet powerful routine that will have your abs burning in no time! You can rock this routine on it’s own to target your tummy or do it after a cardio session.
This ab workout burns so good!
After you’re done, you’ll be a believer!
30-Minute Ab Workout: 8 Exercises for a Strong Core
Instructions:
- Perform each exercise for 45 seconds, followed by 15 seconds of rest.
- Complete all eight exercises for one round (8 minutes total).
- Rest for 1-2 minutes between rounds.
- Repeat for a total of 3 rounds to complete the 30-minute workout.
Warm-Up (3 minutes):
- 30 seconds of Jumping Jacks
- 30 seconds of High Knees
- 30 seconds of Plank Walkouts
Repeat 2 times to complete the warm up.
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Bicycle Crunches
- Lie on your back with your hands behind your head and knees bent.
- Lift your head, shoulders, and feet off the ground.
- Bring your right elbow towards your left knee as you straighten your right leg.
- Switch sides, bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating in a pedaling motion.
Hip Dips
- Start in a forearm plank position with your body in a straight line from head to heels.
- Keeping your core engaged, rotate your hips to the right, bringing them close to the floor.
- Return to the center, then dip your hips to the left side.
- Continue alternating sides, dipping your hips towards the floor with each rotation.
Windshield Wipers
- Lie on your back with your arms extended out to your sides, forming a “T” shape for stability.
- Lift your legs straight up towards the ceiling, keeping them together.
- Slowly lower your legs to the right side, keeping your lower back pressed into the floor.
- Bring your legs back to the center, then lower them to the left side.
- Continue alternating sides like windshield wipers.
Leg Raises
- Lie on your back with your legs extended straight out.
- Place your hands under your glutes for support.
- Keeping your legs straight, lift them towards the ceiling until they form a 90-degree angle with your torso.
- Slowly lower them back down without letting your feet touch the floor.
Heel Touches
- Lie on your back with your knees bent and feet flat on the floor.
- Keep your arms by your sides.
- Lift your head, shoulders, and upper back slightly off the floor.
- Reach your right hand toward your right heel, then your left hand toward your left heel, alternating sides.
Reverse Crunches
- Lie on your back with your hands by your sides.
- Bend your knees and lift your feet off the ground, bringing your knees towards your chest.
- Use your lower abs to lift your hips off the ground, curling your pelvis towards your ribcage.
- Lower back down with control.
Walking Plank
- Begin in a plank position with your hands stacked under your shoulders.
- Walk your hands back as you straighten your legs lifting your hips upward.
- Quickly reverse the movement, walking your hands out as you lower back down into a plank position.
Basic Crunch
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head, elbows out to the sides.
- Lift your head, shoulders, and upper back off the floor, engaging your core.
- Slowly lower back down with control, keeping your neck relaxed.
Cool Down (2 minutes):
- 30 seconds of Child’s Pose
- 30 seconds of Cobra Stretch
- 30 seconds of Cat-Cow Stretch
- 30 seconds of Seated Forward Fold
You can also do this Ab Stretch Routine to cool down, too.
Total Workout Time: 30 minutes
Consistency is key when it comes to achieving a strong core, and with this 30-minute ab workout, you have a powerful tool to help you reach your fitness goals.
Make this 30 minute ab routine a regular part of your fitness journey, and you’ll soon notice improved strength and definition in your abs.
Remember, great results don’t come from hours of exercise but from smart, efficient workouts like this one, as well as proper nutrition. So, carve out just 30 minutes of your day and rock this routine regularly to get the flat, toned abs you’ve always wanted!
To rev up your results, be sure to follow the Metabolic Meal Plan that’s right for your metabolic needs.
HINT: When you eat the foods that are right for your metabolic type you can burn fat and get results 3 times faster. Take my Metabolic Type Quiz & Training to learn more.
Remember this workout only works if you work it. So work it! The results are SO worth it!
Your Coach & Biggest Cheerleader,
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