Category: Abdominal Workouts

Every woman dreams of an hourglass waist, but it’s notoriously hard to achieve. While some rely on diets and others on genetics, the truth is a mix of diet, body type, and the right exercise. 

To sculpt a classic hourglass figure you need a slim waist, strong upper body, and shapely hips. But the question is how?

The answer….High-Intensity Interval Training (HIIT) standing ab workouts. This technique is perfect for losing weight and building your core at the same time.

What Is HIIT?

HIIT is an exercise technique which involves short bursts of intense cardio mixed with brief rest periods or low-intensity activities like brisk walking or stretching. Studies have shown that this type of exercise is more effective for weight loss and muscle growth.

Most HIIT sessions last about twenty to thirty minutes. These workouts can be done nearly anywhere with bodyweight exercises or using free weights.

Why HIIT Is Perfect for Building an Hourglass Figure

Effective for weight loss. HIIT exercises trigger a body state called Excess Post-exercise Oxygen Consumption (EPOC). EPOC means your basal metabolic rate (how much energy your body uses to keep basic functions like breathing going) is temporarily higher for one to two days.

This helps your body burn fat even when you’re not exercising which is why HIIT is so great for losing weight.

HIIT stimulates faster muscle growth. HIIT places metabolic stress on your muscles. This causes muscles to release anabolic hormones. Anabolic hormones stimulate muscle repair and growth, helping you gain muscle faster.

Maximize your gains by combining your HIIT routine with resistance training exercises that target the core, hips and upper body. Some great examples are kettlebell swings, resistance band exercises, barbell rows, and squats with a weighted vest.

HIIT is great for adding variety. High-intensity interval training can be performed nearly anywhere and requires little or no equipment. This allows you to add a wide range of exercises to your routine and effectively target different muscle groups. You can also combine your routine with resistance training or other forms of cardio.

HIIT is safe for nearly everyone. HIIT can be adopted for individuals at nearly any fitness level. It’s great for exercise enthusiasts, amateurs, and people just starting their fitness journey. The technique can also be adjusted for people with disabilities or chronic diseases.

It improves your overall health and fitness. Aside from weight loss and muscle gain, HIIT is also great for your heart, endurance, blood pressure, lungs, mental health, blood sugar control, and bone density.

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How To Maximize Your Routine

If you want to get the best from your HIIT standing ab routine here are some useful tips:

• Monitor your heart rate. Aim for between 64% to 76% of your maximum heart rate during moderate exercise. You can monitor your heart rate by putting a finger at your neck or using fitness trackers.

• Warm up before your session. This ensures your muscles are fully primed with oxygen and nutrients before your workout.

• Your weight is key. Combine your routine with an effective diet plan. This means low carbs, healthy fats, high-quality protein, no hyper-processed foods, plus lots of fruits, whole grains, vegetables, and multivitamins.

• Choose outfits that highlight your figure. Choose outfits with low-riding jeans, cinched belts, and fitted dresses that emphasize your hips and waist. 

• Stay hydrated. Take about seven to ten ounces of fluid every fifteen minutes during your workout. Plain water, protein shakes, and zero-sugar electrolytes are top choices for staying hydrated during a workout.

12 Effective Standing Ab Exercises to Spice Up Your Routine

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Ab slide (L and R) – 30 secs on each side

• Stand with your feet slightly more than shoulder-width apart.
• Place your left arm straight above your head and rest your right arm against your thigh.
• Slowly slide your right arm down against your leg by bending your waist sideways, while keeping your left arm pointing straight up.
• Perform this exercise for thirty seconds on both sides to engage your obliques.

Try this out while holding a free weight in the dropped arm to add a bit more challenge.

2. Jump + Arm Opener – 2 sets, 30 secs

• Start in a standing position with your feet together and your hands pressed lightly together in front of your chest.
• Jump in place while simultaneously opening your arms wide to the sides and spreading your feet apart.
• Return to the starting position.
• Perform this exercise for two sets of thirty seconds each.

3. High Knees – 3 sets, 30 secs

• Run in place while lifting your knees as high as possible, aiming for hip height. 
• Perform this exercise for two sets of thirty seconds each.
• Wear a comfortable pair of elastic gym shorts and trainers for this calorie-burning exercise.

4. Squat + Waist Crunches – 30 secs

• Start with your feet slightly more than shoulder-width apart
• Perform a squat, and as you rise, perform a waist crunch by bringing one knee up to the elbow on that same side by bending sideways at the waist.
• Perform this exercise for thirty seconds alternating between both sides.

5. Jumping Jacks – 2 sets, 30 secs

• Start with feet together and arms at your sides.
• Jump, spreading your legs apart while raising your arms overhead.
• Return to the starting position.
• Perform this exercise for two sets of thirty seconds each.

Try this out with ankle weights and wrist weights.

6. Crunch + Cross (L and R) – 30 secs on each side

• Start in a standing position with your hands held behind your head and your elbows pointing outwards.
• Perform a waist crunch
• Return to the starting position then twist your torso to bring one elbow towards the opposite knee.
• Perform this exercise for thirty seconds on both sides.

7. Ab Twist – 2 sets, 30 secs

• Stand with your feet shoulder-width apart and your core engaged.
• Clasp your hands together in front of you at chest height.
• Keep your hips facing forward and rotate your torso to the right, engaging your obliques to control the motion.
• Return to the starting position with your torso facing forward.
• Perform this exercise for two sets of thirty seconds each.

Try out this exercise with a medicine ball or dumbbell.

8. Starfish Jump – 30 secs

• Start in a standing position.
• Jump explosively, extending your arms and legs outwards to form a star shape in the air.
• Land softly while lowering into a crouch and touching the floor with both hands.
• Perform this exercise for thirty seconds.

A weighted vest is a great way to make this exercise more intense.

9. Squat + Cross Crunches – 30 secs

• Perform a squat, and as you rise, bring one elbow towards the opposite knee in a cross-body crunch.
• Perform this exercise for thirty seconds alternating between both sides.

10. Plank Jump + Cross Crunch – 30 secs

• Start in a high plank position, jump your feet towards your hands, and then stand up.
• Bring one knee towards the opposite elbow in a cross-crunch.
• Return to the plank and repeat on the other side.
• Perform this exercise for thirty seconds alternating between both sides.

11. Half Burpee – 2 sets, 30 secs

• Begin in a standing position, drop into a squat, and place your hands on the ground.
• Jump your feet back into a plank position, then immediately jump them back towards your hands and stand up.
• Perform this exercise for two sets of thirty seconds each.

12. Squat Hold – 30 secs

• Lower into a squat position and hold, keeping your thighs parallel to the ground and your back straight.
• Hold this pose for 30 seconds.

For more visuals, be sure to check out this video by Pamela Reif.

Frequently Asked Questions on HIIT Standing Ab Workouts

• How effective are standing ab exercises?

Standing ab exercises engage multiple muscle groups simultaneously, improving core strength, stability, and functional fitness. It’s also a great way to combine cardio with your ab workout.

• How do you engage your abs while standing?

Tighten your core muscles, maintain a neutral spine, and focus on controlled movements that target the abdominal muscles. Inhale while relaxing and exhale when your core muscles are contracting.

• What is the purpose of core stability exercises?

Core stability exercises enhance the strength and endurance of the core muscles, and improve balance, posture, and overall functional movement. They also protect your spine by strengthening your back muscles.

• What happens if you exercise your abs every day?

Exercising your abs everyday without enough rest can lead to muscle fatigue and injuries. Aim for two to three ab exercises per week.

• Does a HIIT standing ab workout help build a strong core?

Yes, a HIIT standing ab workout effectively builds a strong core by combining high-intensity cardio with targeted ab exercises, promoting muscle gain and fat loss.

Get Started With Your HIIT Standing Ab Workouts!

Ready to transform your body and achieve that stunning hourglass figure? Dive into these HIIT standing ab workouts and feel the burn as you sculpt your waist, strengthen your core, and boost your confidence.

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

Everyone wants that washboard flat tummy or chiseled abs to complete the perfect summer body. However, building your abs takes dedication and patience, not to mention that abdominal workouts can place a fair bit of strain on your neck and back.

Let’s take a look at an easy Pamela Reif-inspired 10-minute ab workout that’s easy on the neck and back while we also offer you dietary tips on how to craft six-packs in the kitchen and answer your pressing questions on how to take your abdominal workout routine for the next level.

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How To Protect Your Back and Neck While Working Out

Back and neck pain is a common complaint after a workout, especially after abdominal exercises. Here are a few useful tips to avoid aches after working out.

1. Warm-up properly. Warming up before you exercise prevents soreness and injury. Some great warm-up techniques include stretching routines, swimming, light jogging, cycling, and light repetitions. Remember to save your energy for the main workout, so don’t overdo it.

2. Stretch the right way. Stretching before and after you exercise helps reduce post-workout soreness. A useful rule of thumb is to perform static stretches before your workout and cool down with dynamic stretching after you’re done. Static stretching involves holding a pose for about 30 seconds, while in dynamic stretching there is constant movement throughout the range of motion exercise. 

3. Focus on proper form and technique. Most times, pain is due to poor form or technique. This can be avoided with a few simple tricks.

• Don’t pull on your neck while performing crunches, focus on lifting your shoulder blades off the floor.
• Maintain a neutral spine by placing the back of your head, between your shoulder blades and lower back in a straight line.
• Practice proper breathing (exhale when the muscle contracts and inhale when the muscle relaxes)
• Practice in front of a mirror or camera to observe your form.

4. Give your body time to heal. Muscles grow while you rest, not when you exercise. Not giving your muscles enough time to recover between workouts can lead to muscle strain and sprain, a common cause of post-workout soreness. Structure your routine to allow each major muscle group at least 1-2 days of rest between each workout.

5. Improve your posture. Poor posture while carrying out daily activities like sitting and lifting can lead to chronic neck and back pain. This often makes exercising difficult. One way to combat this is to consciously improve your posture. You can also use posture correctors like back braces and taping.

6. See a doctor. See a doctor if you notice discomfort that seems to be worsening or is more than normal post-workout soreness.

10 Minutes Neck & Back Friendly No-Equipment Ab Workout

Building abs does not have to involve toiling away for hours in the gym. With the right technique, a healthy diet, and a few basic equipment like a good exercise mat and comfortable activewear, you can strengthen your core in no time.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Bicycle Straight Legs – 30 seconds

• Start on your back on a comfortable fitness mat and lift both legs off the ground.
• Clasp your hands behind your head.
• Alternate bringing your elbow and opposite knee together while keeping the other leg straight.
• Keep your core engaged and alternate between both sides.
• Perform this exercise for 30 seconds.

2. Russian Twist – 30 seconds

• Sit with your knees bent and lean back slightly.
• Hold a free weight or place your hands together.
• Engage your core for balance.
• Twist your torso to touch your hands beside you on each side.
• Perform this exercise for 30 seconds.

3. Toe Reach Crunch – 30 seconds

• Lie on your back with both legs extended about 2 feet off the ground. A thick mat will add comfort to this workout
• Lift your upper body but keep your lower back on the floor.
• Engage your core.
• Repeatedly reach towards your toes while keeping your legs straight.
• Perform this exercise for 30 seconds.

4. Lower Ab Lift – 30 seconds

• While still on your back with your legs held out straight, place your back firmly on the fitness mat with your arms by your side.
• Engage your core.
• Repeatedly lift your hips off the ground using your abdominal muscles. If you have an arch back, we recommend placing a yoga pillow on your back.
• Perform this exercise for 30 seconds.

5. Sitting Crunch – 30 seconds

• Sit with your legs stretched out and your hands placed behind you for balance.
• Engage your abs.
• Repeatedly bring your legs in and out by alternating between extending and flexing your knees.
• Perform this exercise for 30 seconds.

6. Straight Leg Crunch – 30 seconds

• While in the same position stretch both legs fully in front of you.
• Engage your core.
• Repeatedly lift both legs while lifting your torso off the floor. To add some challenge you can try this with your arms straight out or while holding a free weight.
• Perform this exercise for 30 seconds.

Remember that staying hydrated is an important part of your workout, so take regular sips of water or a healthy sports drink throughout your workout.

For more insight, you can check out the video below.

Dietary Tips For Building a Six-Pack

A common cliché in the fitness world says that abs are built in the kitchen, not the gym. No matter how often you exercise your abs, they won’t be visible if they are covered by a thick layer of fat. Here are some tips on how changing your diet can improve your abdominal workout.

• Achieve a calorie deficit. The principle behind weight loss involves burning more calories than you consume. This means taking in fewer calories by cutting down on the total calories you consume while maintaining a healthy diet and burning more calories by increasing your level of physical activity through regular exercise.

• Eat enough protein. Protein is essential for muscle growth and repair. Healthy sources of protein for muscle growth include chicken breast, salmon, Greek yogurt, eggs, lean beef, quinoa, lentils, protein bars, and protein shakes.

• Get your energy from healthy carbs and fats. Despite what a lot of fad diets would tell you, carbs and fats are an essential part of your diet. The key to losing belly fat and growing muscle is consuming healthy carbs like brown rice, quinoa, sweet potatoes, oats, whole grain bread, beans and legumes, and fruits and healthy oils like avocados, olive oil, nuts (almonds and walnuts), seeds (chia seeds and flaxseeds), fatty fish (salmon and sardines), coconut oil, and natural nut butter.

• Your pre and post-workout meal is important. Your pre-workout meal should consist of a healthy mix of carbs and protein taken about 45-60 minutes before your routine. This meal can consist of Greek yogurt, fruits, and vegetables, protein bars, oatmeal, chicken salad, brown rice, tofu, and lentils.

Your post-workout meal should be taken within 2 hours of your workout and helps replenish your depleted energy stores while providing the nutrients required for growth. It should contain a mix of healthy carbs and protein. Some post-workout meal options include yogurt, fruit, peanut butter sandwiches, low-fat milk, healthy smoothies, turkey, whole-grain bread, and vegetables.

• Add fiber to your diet. Vegetables and fruits contain loads of fiber which gives you the feeling of fullness without having to worry about adding too many calories to your diet. 

• Foods to steer clear of. To achieve your goals of a flat stomach and chiseled abs, we recommend avoiding the listed food below.
  • Empty calories like sugary drinks, candy, alcohol, salty snacks, and foods high in saturated fat
  • Hyper-processed carbs like white bread, instant ramen, burgers, pastries, and chips.
  • Fried food and processed meat like bacon, sausage, hot dogs, cold cuts, and pepperoni.

Frequently Asked Questions about Ab Workouts

How important are abdominal workouts?

Your abdominal muscles make up an important part of your core. A strong core stabilizes the spine, improves posture and balance, prevents back injury, and helps carry out daily activities like lifting, bending, and standing.

How many ab exercises should I do a week?

This depends on the intensity and workout schedule. Adding at least 2-3 abdominal exercises per workout is advisable. Also, remember the best way to build your abs is by regularly increasing the intensity of your workouts using free weights, resistance bands, medicine balls, or by adding more reps.

How long does it take to strengthen your core?

Core training can take 4 to 8 weeks to see visible results. This also depends on your body fat percentage. Some ways to quicken this process include losing weight and training your core at least 2 to 3 times per week with enough time to recover.

Why is it hard to loose belly fats?

Losing belly fat can be difficult for several reasons. These include genetics, poor dietary choices, hormonal factors, aiming for spot reduction (which is a myth), age, lack of sleep and not getting enough physical exercise. Losing belly fat can be done by achieving a calorie deficit. This means losing weight all over your body, not just in one spot.

Do I need to take protein to gain muscles?

Yes, protein is essential for muscle growth and repair. Not taking enough protein while exercising will lead to poor results. Great sources of healthy protein for building muscle include chicken breast, salmon, Greek yogurt, eggs, lean beef, quinoa, lentils, protein bars, and protein shakes.

Conclusion

Building strong abs is possible with the right exercises, technique, and diet. Remember that consistency is key – commit to regular workouts and make smart food choices to support your fitness goals.

 Proper form during exercises can help prevent injury, and prioritizing your post-workout meals helps with recovery. With dedication and a balanced approach to fitness and nutrition, you can attain the abs you’ve always wanted.

Jaw-dropping six-pack abs and rippling obliques are what most people think of when they mention abdominal workouts. However, there is much more to building functional core strength than just aesthetics and baby abs.

Your abdominal muscles consist of more than just your rectus abdominis muscles (the fancy name for abs). It includes other important muscle groups like the transversus abdominis, obliques, hip stabilizers, pelvis, diaphragm, back muscles, spine muscles, and even your glutes.

These muscles play an important role in everyday activities and developing healthy core strength is a great way to improve fitness while building an aesthetically pleasing body.

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Five Reasons Why Exercising Your Abdomen Is Important

1. Providing stability to your spine. The muscles of the core are involved in stabilizing the spine. Poorly developed abdominal muscles can increase your risk of lower back pain, which explains why core strengthening exercises are one of the ways of getting rid of lower back pain.
2. Improves your posture. The abdominals and other muscles of the core are responsible for maintaining the normal curvature of the spine. This improves posture and can help correct slouching. 
3. Makes everyday tasks easier. Many routine daily activities like standing, twisting, lifting, and bending involve the core. Building your abs through functional strength training exercises makes carrying out these motions more efficient and protects your spine from injury during these movements.
4. Improves athletic ability. Physical activities like rowing, golfing, running, and dancing all require a strong core. Abdominal exercises improve your athletic performance by enhancing your core strength, flexibility, and endurance.
5. Great for your sexual prowess. Sexual activity involves a significant amount of core strength and endurance. Exercise also improves your general state of health, improving the quality of your sex life.

10 Minute Amazing Abdominal Workout You Can Do With No Equipment

You don’t need to break the bank on fancy equipment or spend countless hours in the gym when it comes to building a strong core and rock-hard abs. Here are some great beginner-friendly abdominal workouts you can do at home with no equipment.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Russian Twist – 30 secs

This exercise is great for your abdominals, hip flexors, and obliques. Use a workout mat to significantly enhance your comfort and performance.

• Start with your back against the mat, your legs held together and your knees flexed to a comfortable angle.
• Lean up till your upper torso is a few inches off the floor, but your lower back and butt are still pressed firmly on the floor.
• Flex your hips and knees until your thighs are parallel to the ground and the heels of your feet are touching the ground.
• Tuck in your chin slightly and engage your core.
• Alternatively, rotate your upper body to the right and left of your legs, while keeping your arms extended in front and your lower body stable.
• Repeat this exercise for 30 seconds.

You can hold a medicine ball or a dumbbell while performing the exercise.

2. Bicycle Crunch – 30 secs

The bicycle crunch is a popular variation of this well-known exercise. Wear ankle weights to add extra resistance to the movement.

• Start with your back flat against the workout mat, and your arms clasped behind your head.
• Engage your core and lift both legs off the floor.
• Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.
• Alternate this motion by using your left leg and right arm.
• Repeat this exercise for 30 seconds.

3. Heel Touches – 30 secs

Heel touches are great for building your abdominals, especially your obliques (the muscles just beside your six-pack). For comfort, we recommend putting a yoga pillow on your back.

• Start by laying flat on your mat and flexing your hips until your thighs are parallel to the floor and your heels are nearly touching your butt.
• Bend your elbow slightly so your hands are level with your hips.
• Lift your upper torso several inches off the floor and engage your core.
• Alternate bending your core to each side and touching your heels.
• Repeat this exercise for 30 seconds.

You can hold a small weight plate in each hand to add resistance as you reach for your heels.

4. Lean Back Hold – 30 secs

This static exercise engages most of your key core muscles. To increase the intensity, you can hold a medicine ball or a dumbbell at chest level while performing the exercise.

• Start in a V-shaped position by sitting on the floor and leaning backward at a 45° angle with the floor with your knees bent to a 90° angle.
• Place your weight on your sit bones and the heels of your feet. 
• Fully extend your arms to both sides of your knees.
• Hold this position. For more intensity, you can lift your feet slightly off the ground and balance on your sit bones alone.
• Hold this position for 30 seconds

5. Plank – 2 sets, 30 secs

This is a familiar exercise that is great for targeting multiple abdominal muscles at the same time.

• Start in a classic low plank position by supporting yourself on your forearms with your arms shoulder-width apart, your back straight, and your palms facing downwards against the floor.
• Engage your core and hold this position for as long as you can.
• Repeat this exercise for 2 sets of 30 seconds each.

6. Abdominal Hold – 2 sets, 30 secs

The ab hold is another static exercise that engages your core but maybe a little bit more challenging than a standard plank.

• Start by laying on the floor with your upper and lower back placed firmly against the mat with a yoga pillow on your lower back if you have a curved back.
• Extend both legs fully, place them firmly together, and lift them till they are at a 45° angle with your torso.
• Stretch out both arms in front of you towards your knees and lift your upper back several inches off the ground.
• Hold this position for 30 seconds.

7. Spider Plank – 30 secs

Also called the Spiderman plank, this interesting variation of the standard plank adds a bit of variety to your routine.

• Start in a high plank position with your body in a straight line, your arms under your shoulders, and your feet about hip-width apart.
• Swing your right knee forward towards your right elbow while keeping your hips as level as possible.
• Return to the starting position and repeat this motion with your left knee and left elbow.
• Repeat this pattern on alternate sides for 30 seconds.

Wear a weighted vest to add extra resistance and engage your core muscles more effectively. comfortable workout shoes with a good grip are recommended for this routine.

8. Hip Lift – 30 secs

The hip lift works like a reverse crunch and helps you exercise your abdominal muscles.

• Start with your back flat against the thick yoga mat, your arms by your sides, palms downward, and your hips flexed till your thighs are perpendicular to the floor.
• Flex your knees to about a 90° angle to your thighs making them almost parallel to the floor.
• Exhale slowly through your nose while contracting your core muscles and slowly stretch your legs towards the ceiling while lifting your hips as far off the floor as you comfortably can. Remember to keep your upper back flat against the floor.
• Hold this position for 2-3 seconds then slowly return to the starting position.
• Repeat this exercise for 30 seconds.

9. Slow Mountain Climber – 30 secs

This is a variation of the mountain climber exercise designed to add more intensity to the workout.

• Start in a high plank position with your back straight and core fully engaged.
• Slowly bring your right knee forward underneath you as close to your right arm as possible.
• Return to the starting position and repeat the process with your left knee and left arm (remember not to rush each motion).
• Repeat this exercise for 30 seconds.

We recommend following the workout video below by Pamela Reif for a video walkthrough of this workout.

A Few Things To Know About Abdominal Exercises

Here are several useful tips you should know about ab exercises.

• Abdominal exercises do not target belly fat alone.
• Quality trumps quantity when it comes to building a strong core.
• Focus on dynamic exercises with compound movements that recruit all muscle groups.
• Don’t forget to incorporate static exercises like planks and ab holds.
• Diet and genetics also play a major role when it comes to developing aesthetically pleasing abs.
• Pay attention to your body, know the difference between a good burn and actual pain.

Frequently Asked Questions about Building Your Core

1. How often should I exercise my core?

Aim to focus on your core at least 2-3x a week. Do not forget to give your muscles at least 24 to 48 hours to recover between each workout. Using a workout planner along with a fitness tracker can help you stay organized and monitor your progress, ensuring you achieve your fitness goals effectively.

2. How important is diet when it comes to building a six-pack?

Diet and body fat percentage play a major role to build a visible six-pack. This is because to develop a prominent six pack your abdominal muscles should only be covered with a thin layer of fat.

3. Are sit-ups good for building abs?

Traditional sit-ups are not the most effective exercise when it comes to building amps and may even cause damage to the vertebrae of your lower back.

4. How should you breathe during abdominal exercises?

Focusing on your breathing during core training helps maintain proper form and even improves endurance. Inhale right before contracting a muscle group and remember to exhale while relaxing.

Key Takeaways for Building Your Core Confidence

Building a strong core and well-defined abs requires more than countless hours spent on expensive gym equipment. Focused exercises with good form and proper breathing techniques are the secrets to building functional core strength.

Do not forget that abs are built in the kitchen too. So a proper diet and weight control are essential if you want to have a stomach like a Greek goddess.

If you need to work out your abs and glutes, you need this home workout. The best part is you don’t need any gym equipment – just you and some water!

There’s no better feeling than completing your workout for the day. Are you looking to tone your abs and glutes? You can do so without needing to spend an hour at the gym. Our ab and glue home workout is perfect for the everyday busy-body who needs to get in a quick sweat session. 

Toning your body, no matter what parts, takes serious dedication. Working out once a week isn’t going to work. If you do this home workout a few times a week, we bet you’ll see results you’ll love.

Although results won’t come overnight (even for a gym rat), that doesn’t mean you should give up. Keep working out until you see results, and then work out some more! Don’t forget to drink your water and stretch! Stretching can help prevent injuries and any soreness you may experience after.

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Benefits of Toning Your Abs and Glutes

Toning your abs and glutes have various benefits to your physical health. By focusing on these two areas, you can experience positive results like improved back pain and a slimmer waistline. Who doesn’t like the sound of that?! 

Benefits of toning your abs:

• Your sports performance improves. 
• Your posture improves. 
• You’ll get a thin waistline. 
• Your back pain will improve. 

Benefits of toning your glutes: 

• Better support when lifting 
• Preventing serious knee injuries
• Improved pelvic alignment 
• Bigger booty!

Want to see results quicker? Add in some cool workout gear! Workout gear such as resistance bands, dumbbells, and workout mats can improve the quality of your home workouts greatly by upping up the intensity. The more intense your workout, the more calories you’ll burn. Everyone wants to burn calories!

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Bicycle Crunches – 60 secs

To do a bicycle crunch, you’ll start by laying on your workout mat. Make sure your knees are bent and feet flat on the ground. Place both of your hands behind your head with elbows pointing outwards. Lift your shoulders and head off the ground, engaging your core muscles.

Next, bring your right elbow towards the left knee while simultaneously straightening out the right leg. Then switch sides by bringing the left elbow towards the right knee while straightening out the left leg. This movement should mimic a pedaling motion that you would do on a bicycle. Easy peasy! Complete until you’ve done one set.

If you sweat easily when working out or simply hate the feeling of sweat dripping down your body, we highly suggest a workout towel to keep yourself comfortable.

2. Leg Raise Crunches – 60 secs

Leg crunches are super simple. Get onto your handy dandy workout mat, and lie flat on your back. Next, cross your arms behind your head. Raise your head up using your hands for support, at the same time lift your bent legs into the air. Hold for 2-3 seconds before releasing. Repeat until you’ve completed one set.

3. Bird Dog Pulses – 60 secs

If you haven’t felt the burn yet, you’re about to now! To do a bird-dog pulse, start on your hands and knees. Lift your right arm into the air simultaneously raising your left leg. To spice up this exercise, add hand and ankle weights.

4. Side to Side Squat – 60 secs

The side-by-side squat is meant to tone up that booty! Use ankle weights to burn my calories with this workout. To do a side-by-side squat, start by positioning your feet shoulder-width apart. Push your hips backward and do a regular squat. Next, stand back up, take a step to the side, and return to a squat. Go back to the original position and repeat. Make sure you have a water bottle while exercising and you’re staying hydrated.

5. Lunge + Side Kick – 60 secs

Lunge side kicks are much easier than it looks. For lunge side kicks, kick your left leg sideways and to the back. Do this same motion for the other leg. Repeat this motion for 60 seconds.

6. Donkey Kicks – 60 secs

Donkey kicks are aimed for toning those glutes. For donkey kicks, you’re going to position yourself on your hands and knees. Your hands should be shoulder–width apart. Kick back your right leg slowly, keeping your toes pointed. Hold for a few seconds before releasing. Repeat with the other leg until you’ve done one complete set. If you’re feet are starting hurt from these workouts, you need a good pair of workout shoes. 

7. 1 Leg Glute Bridges – 60 secs

This exercise won’t feel good, but it works! To perform a leg glute bridge, start by laying on your workout mat. Bend your legs at the knee. Keeping one leg bent, kick out your right leg and raise your pelvis slowly. Hold this position for a couple seconds before relaxing. Do one set and then switch legs. Is this too easy for you? Ankle weights are the answer you’re looking for. Breaking out into a hefty sweat? Grab your workout towel to dry off that sweat.

8. Superman – 60 secs

Ready to do the superman? To start, lie on your belly. Cross your arms in front of you as if you’re about to take a nap on the floor (spoiler alert: unfortunately, you’re not taking a nap). Next, bend your legs and bring your feet up. Then, lift your legs into the air slowly. Hold for 4-5 seconds, and then release. Repeat until you’ve done one set. If you’re working out on hard floors, or you don’t want to sweat all over carpet, buy a soft, thick workout mat. 

FAQ: Toning Those Abs and Glutes

Have a question about abs and glutes? We’ve got an answer, in terms anyone can understand.

• Do I need pre-workout when starting to become active?

While it seems like everyone fitness personality on social media is taking preworkout, it’s not a requirement for a good workout session. Unless you find yourself with poor energy levels or you want to get some vitamins in, pre-workout isn’t necessary. Some people just drink a cup of coffee and they’re good to go. 

• Does toning abs reduce overall belly fat? 

You can’t reduce overall belly fat with purely ab workouts. Targeting your abs can help, but you need to make sure you’re doing full body workouts during the week, too. With that combination, you can reduce belly fat efficiently. 

• How often should I train glutes for results?

You need to train your glutes at least 3 times a week. Feel free to train more often, but it won’t help you get gains any faster. For the rest of the week, focus on other workouts. There are other areas of the body you can train, too!

• Can I train abs and glutes together?

Yes, 100%! Using the workout below, you can workout your abs and glutes in less than 30 minutes. No need to travel to/from the gym. No need to deal with locker rooms. You can train from the comfort of wherever you are. 

• What are the best workouts for toning your abs and glutes?

The best workouts for toning your booty and tummy are planks, mountain climbers, squats, situps, crunches, cobras, inclined floor bridge, and more. All of the exercises we included in this home workout are perfect for toning your abs and glutes. 

• Should I workout my abs everyday?

You can workout your abs everyday, however, it’s best to stick to 2-3 times a week for the gains you’re looking for. Aim for 15-30 minutes per workout. Be careful about overdoing it. Your body needs to recover from all the work you put in!

• Should I workout my glutes everyday?

Yes, you can workout your glutes everyday. We recommend to only train your glutes 3 times a week, maximum. Resistance bands are a great workout tool for specifically training glutes. It’s ideal if you can train your abs and glutes at the same time. Don’t forget to take a rest day. 

• What vitamins can help me with working out?

Popular vitamins for fitness beginners and gurus are creatine, vitamin B, Magnesium, Potassium, Taurine, and CoQ10. Different people have different needs when it comes to taking vitamins. Consult with your primary care physician before taking any new vitamins to stay safe. 

Don’t Forget to Rest Up

You might be tempted to go as hard as you possibly can to get results fast. While working out everyday is feasible, you need to take care of yourself. Your body must have a day or two to completely rest.

It’s vital for your health to relax. If you’re in pain during your recovery days, try a personal body massager. This can help relieve any soreness you’re having, plus it feels great. 

On your rest days, congratulate yourself on how hard you’ve worked. It takes energy and devotion to work out – and you showed that you have both!

No matter whether you’re a beginner or you’ve been working out for years, never forget to give yourself a little pat on the pack. You’re one workout closer to the results you’re craving. We know you can do it!

Do you want to strengthen your abs and core but may not have the time for a lengthy workout? What if you could achieve it in just 15 minutes?

Core workouts are essential for overall fitness, as they improve many aspects including your balance, posture, and stability.

However, many of us can’t fit a full standalone workout into our already busy schedules.

But with this 15-minute total ab and core workout, you can tone your midsection and improve your wellness in no time.

So, let’s dive into the details and get started on achieving those strong, toned abs

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5 Minutes Flat Abs Workout

How Quickly Can I Get Abs?

The time it takes to get visible abs varies from person to person and depends on several factors such as genetics, body fat percentage, and diet.

Generally, it takes a combination of consistent exercise and a healthy diet to reduce body fat and build abdominal muscles. It is important to note that getting visible abs may take several months to a year or more of dedicated effort.

What Are the First Signs of Abs?

The first signs of developing abs (abdominal muscles) include feeling firmness in your core, visible definition or lines in that area, and increased stability in the core muscles.

These signs may be noticeable after consistent and targeted exercise and a healthy diet. However, it is important to remember that everyone’s body responds differently, and achieving visible abs may take longer for some.

Is a 15-Minute Workout Enough?

An intensive 15-minute core workout can be effective for toning your abs. However, whether it is enough or not depends on your fitness plans.

You can always combine your ab workout with other exercise routines we have for more full body training.

How Do I Maintain My Abs?

To maintain your abs, you need to focus on your fitness and what you consume. For your fitness, you can try our 15-minute total abs and core workout regularly.

For the foods you eat, typically you should aim to eat a balanced diet. It should have a good amount of protein and fiber while limiting processed foods and sugary drinks. Staying hydrated and getting enough sleep is also important for maintaining your abs.

Can You Have Abs and Belly Fat?

Yes, this is because having abs that show depends on having a low body fat percentage, but fat can still accumulate in the ab area even at low body fat levels.

Additionally, genetics can play a role in where fat is stored in the body. So, even with visible abs, some people may still have some belly fat.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Full Sit Up – 2 sets, 20 secs

This workout targets your abs, specifically the rectus abdominis which is the muscle responsible for flexing the spine. It also engages the hip flexors and areas in your lower back.

• Lay on your back on an exercise mat. Bend your knees and keep your feet on the ground.
• Put your hands on the back of your head, keeping your elbows wide.
• Tighten your abs to raise your upper half away from the mat towards your knees.
• Keep your feet and buttocks on the mat throughout the exercise.
• Do this exercise for 20 seconds for the first set.
• Take a 5 to 10-second break.
• Repeat this exercise for 20 seconds for the second set.

Increase the training by adding kettlebells or holding a medicine ball while doing the sit-up.

2. In and Out – 2 sets, 20 secs

An in-and-out workout focuses on keeping your core tight and engaging your leg muscles.

• Sit on an exercise mat with your knees bent, feet secure, and arms behind your back keeping a shoulder distance.
• Gently lift both of your legs until they’re straight and in the air. It may be easier to lift your legs to a bent position and work towards straightening them out.
• Drop them back to the starting position and you’ve completed one rep.
• Repeat this for 20 seconds and take a rest period of up to 10 seconds.
• Repeat this set for another 20 seconds.

To make the workout more challenging, you can add ankle weights or balance a lightweight dumbbell between your feet while performing the exercise.

3. Russian Twist – 2 sets, 20 secs

The Russian twist workout is an exercise that targets the core muscles like your obliques and lower back.

• Start seated on the mat. Keep your knees bent and feet on the ground.
• Lean back slightly trying not to curve the spine.
• Then raise your feet and engage your core.
• Clasp your hands together and bring them in front of you.
• Turn your torso to one side, bringing your clasped hands to the outside of that hip.
• Return to the center and twist to the other side, bringing your hands to the outside of your other hip.
• Do this for 20 seconds for the first set with a rest period.
• Then repeat for the second set.

For a more intense pump, you can include a kettlebell or a medicine ball while you twist. Remember to focus on proper form and avoid straining your neck or back.

4. Leg drop + Crisscross – 2 sets, 20 secs

This exercise will target areas of your entire core.

• Start by laying on your back with your legs straight.
• Slowly lift your legs and keep your arms by your hips for support.
• As your legs are up in the air, cross them over a few times for 20 seconds.
• You can choose to do fast crisscrosses or have slower reps.
• Give yourself a 10-second resting period.
• Complete another 20-second set.

For weight training, add some ankle weights to increase the intensity.

5. Crunches – 2 sets, 20 secs

Crunches primarily target areas like your obliques.

• Lie down on your back. Keep those knees bent and feet flat.
• Put your hands on the side of your temple or behind your head. Keep your elbows wide.
• Tighten your abs as you activate your core.
• Gently lift your shoulders and head while keeping your lower half firmly on the mat.
• Repeat this motion in quick movements.
• Do this set for 20 seconds. You can take a 5-10 second water break.
• Then repeat the set for another 20 seconds

Try using a resistance band to add more tension to the core and the exercise.

6. L-leg drop – 2 sets, 20 secs

If you want to work on those stubborn lower abs, try the L-leg drop.

• Lay flat on your back with your legs stretched.
• Keep your hands on the mat with your palms down for support.
• Slowly lift one leg while the other remains extended to form an ‘L’ shape.
• As you lower that leg, raise the other one to keep that ‘L’ shape.
• Do the first set for 20 seconds.
• Rest or have a water break for 10 seconds.
• Then continue with the second 20-second set.

Remember to breathe deeply throughout the exercise to work your entire core and maintain the correct form to avoid injury.

7. Reverse Crunch – 2 sets, 20 secs

Reverse crunches aim to up your fitness game and get that mid-section strength up.

• Lie down on your back on a mat with your hands straight above your head and legs straight on the floor.
• You’ll need to lift your legs off the mat and bring them toward your chest.
• At the same time, you’ll be bringing your arms down to the side of your hips.
• Straighten out your limbs for one rep.
• Continue the first set for 20 seconds with a 10-second interval.
• Then go back for the second 20-second set.

You can also heighten the exercise by holding a medicine ball for added support.

8. Knee Pull Crunch – 2 sets, 20 secs

This exercise is a great way to improve the flexibility of your core and leg muscles.

• Start on your back with your arms down on either side and your legs straight.
• Gently bring your head and shoulders off the mat.
• Move your right knee into your chest while keeping your other leg in that straight position.
• Once your knee is near your chest, crunch your core then return to the starting position.
• Alternate between both legs for a 20-second set.
• Include a 10-second interval and complete the second set.

9. Crossbody Mountain Climber – 2 sets, 20 secs

To perform a cross body mountain climber, follow these steps:

• You’ll need to start in a plank position. Your buttocks shouldn’t stick out.
• Bring your left knee towards your right elbow, crossing your body.
• Keep your core engaged and your hips level as you quickly switch and bring your right knee toward your alternate elbow.
• Continue alternating sides for the 20-second set.
• Include a 10-second interval and complete the second rep.
• Your shoulders should be over your wrists.

Ensure to rest for 45 – 50 seconds between each exercise.

Conclusion

In conclusion, a 15-minute total ab and core workout can be an effective way to strengthen and tone your mid-section muscles. By combining these exercises that target different core areas, you can strengthen your body and enhance your training.

Remember to focus on the form and technique first. Then if you prefer, gradually increase the difficulty and weight of your workouts. With consistency and dedication, a 15-minute routine can be beneficial to your fitness.

Did you know that you can take the steps towards a strong core and an even flatter stomach in just five minutes a day?

Many people believe that getting flat abs requires hours of grueling workouts and strict diets.

However, this is not entirely true. With the right exercises, a balanced meal plan, and a little bit of consistency, you can achieve a toned tummy if you don’t have access to a gym.

We’ll show you a quick and effective five-minute workout that targets your abs and helps you achieve a flat stomach. So, let’s get started!

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What to Know About 5-Minute Flat Ab Workouts:

Typically, these workouts are short and intense. They focus on toning and strengthening those core muscles.

Can I Do 5-Minute Ab Workouts at Home?

Yes, you can do this 5-minute flat ab workout at home. While at home, consistency and patience are key when it comes to building a strong core, so be sure to stick with your routine and give your body time to adapt and grow stronger.

Additionally, even if you only have 5 minutes to spare, incorporating these flat ab exercises into your daily routine can help improve your core endurance in the future. You’ll typically need durable workout clothes, an exercise mat, and sneakers.

Can I Do this 5-Minute Flat Ab Workout Every Day?

It is possible to do this workout every day. However, because you’re targeting specific areas, remember to not overuse these abdominal muscle groups. So include rest days on your workout journey.

It is also necessary to listen to your body and take it easy if you experience any pain or discomfort. Breaks are needed for this reason.

Are 5-Minute Flat Ab Workouts Effective?

This depends on various factors, including how intense you go in these workouts and how frequently you do them. Your individual fitness goals also play a factor.

While this 5-minute flat ab workout may help improve your core, it may not significantly impact weight loss or muscle-building goals.

So, remember to consult a personal trainer or nutritionist for more personalized advice.

What Diet Will Compliment My 5-Minute Flat Abs Workout?

A diet that is high in protein and low in processed foods and sugar would be best to complement this 5-minute ab workout.

Protein will help build and repair muscle while avoiding processed foods and sugar will help reduce inflammation and bloating in the stomach area.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Leg Raise Crunches with a Clap – 1 set, 50 secs

Try leg raise crunches with a clap to activate your core in 50 seconds.

Leg raise crunches with a clap are a great exercise to include in this five-minute because they engage multiple muscle groups at once. This exercise targets the important muscles for core strength and stability; lower abs, upper abs, and hip flexors.

• Lie flat on your back with your hands by your sides and your legs extended.
• Raise one leg into a bent position, keeping your back straight.
• At the same time, lift your upper body off the ground, reaching your hands on either side of the bent leg.
• Once your upper body is up, clap your hands together between the bent leg.
• Lower your legs and upper body back down to the position you started in.
• Remember to keep your core muscles locked in during the exercise and keep your movements controlled and steady.
• If you want to try some weight training, include a dumbbell easy enough to lift. And instead of a clap, pass the weight to the other hand for each rep.

Repeat for 50 seconds, aiming to keep good form, and do as many repetitions as possible.

2. Toe Touch Sit Ups – 1 set, 50 secs

This exercise is ideal if you want to target your obliques.

• Start by laying on an exercise mat.
• Sit up, lay backward to extend your spine, and lift one leg toward your core.
• Take your opposite arm and touch that leg near the center of your body.
• Lower your upper body to the floor again, keeping the core tight and controlled.
• With practice, you can improve your form and endurance and increase the number of toe-touch sit-ups you can perform in the time frame.

Then repeat with the opposite side arm and a leg for 50 seconds.

3.  Flutter Kicks – 1 set, 50 secs

Work on those stubborn lower abdominal muscles with flutter kicks.

• Start by laying on an exercise mat flat on your back with your hands by your sides and legs straight.
• Lift your legs off at about a 45-degree angle from the ground. Try not to bend them.
• Begin kicking your legs up and down in a rapid motion.
• While one leg is up the other should be down, and vice versa until it looks like it’s fluttering.
• Keep your core stable and your lower back firm to avoid injury.
• Consider adding ankle weights for a higher intensity exercise.

Continue kicking for 50 seconds.

Remember to breathe throughout the exercise and listen to your body. If you’re just starting with the exercise, you can take short breaks in between until you’re able to do 50 seconds in one go.

4. Crunches – 1 set, 50 secs

Crunches are key to strengthening your abdominal muscles.

• Lie flat on your back with your knees bent and feet shoulder-width apart on the exercise mat.
• If you prefer, place your fingers behind your head or your hands across your chest.
• Engage your core muscles to help lift you.
• Lift your upper body including your shoulders, neck, and head off the ground.
• Keep your lower back pressed to the floor.
• Hold that for a couple of seconds and then slowly lower back down. Focus on your breathing throughout.
• And if you want to try some weight training, hold a lightweight dumbbell close to your chest when lifting your upper body from the mat.

Repeat this movement for 50 seconds.

5. Arm Raise Plank + Knee Tuck – 1 set, 50 secs

Arm raise planks and knee tucks work on multiple areas of the body, including your arms, shoulders, and core muscles.

• Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Raise one arm in front of you. Keep it straight. Your body should be still and your hips not dipping or lifting.
• Hold the arm raise for a couple of seconds and hold for another couple of seconds.
• After completing the arms raise, bring one of your knees in towards your chest.
• Hold the knee tuck for a few seconds, then extend your leg back out to the plank position.
• Do the exercise with the other arm and knee.
• Focus on keeping your core engaged, your shoulders on the ground, and not tensing near your ears.
• Your breath should also be steady throughout the exercise.

Repeat this sequence for a total of 50 seconds.

FAQs

• How Do I Build My Core Strength?

Building core strength requires a combination of exercises that are aimed at the muscles in your core like your abdomen, stomach, pelvis, and hips.

• What Are Examples of Core Strengthening Exercises?

As mentioned in the 5-minute ab workout guide you can try flutter kicks, crunches, arm raise plank and knee tuck, toe-touch sit-ups, and leg raise crunches with a clap. Also, give Russian twists a go.

• How Long Until I See Results?

The results of a 5-minute flat ab workout may vary depending on a variety of factors such as your current fitness level, diet, and consistency with exercise.

While you may feel some immediate muscle fatigue and soreness after the workout, it may take several weeks or months of consistent exercise and a balanced diet to see noticeable changes in your abdominal muscles.

• How Do I Effectively Burn Belly Fat?

You’ll need to remember to exercise regularly. Engage in five-minute flat ab workouts and work your way to other fitness goals if you like.

You need to work on your mental health in addition to the physical. For example, stress can lead to overeating and weight gain, so find ways to manage it.

Moreover, burning belly fat takes time and consistency. It is important to sustain a healthy lifestyle and be patient with the results.

• What if I Need Breaks?

For each 50-second set, you can take a 10 to 15-second break in between. That way, you won’t burn out and have time to catch your breath, stay hydrated with a large water bottle, and keep going for the full 5 minutes.

Conclusion

In conclusion, the 5 minutes flat abs workout is a quick and effective way to target and strengthen your core muscles. By performing this series of exercises, you can improve your posture, balance, and overall abdominal strength.

This workout can be done at home or the gym at any time, making it a convenient addition to your daily routine. Remember to focus on proper form and breathing, and to gradually increase the intensity of the workout for maximum results.

To many fitness enthusiasts, a rippling set of abs represents the peak of physical fitness. This is understandable since anyone who has tried to build ab muscles understands that this is certainly no easy task. It involves a combination of the right exercises, a strict diet, and maintaining a certain body fat percentage (ideally between 6-13% for men and 14-20% for women).

Numerous ab-building workout plans and techniques have been promoted regarding exercises. However, this article deals with a specific set of exercises called standing ab workouts. Let’s look at why this fitness routine is so great for building abs, some great standing ab workouts you can try at home without any equipment, and some great tips to make sure you get the best out of your workout.

Why You Should Try Standing Ab Workouts

Like the name implies, standing ab workouts are ab exercises that are done standing up. This is a deviation from popular floor exercises commonly associated with building your core, like crunches and Russian twists, but they are no less effective. 

Here are some great reasons why you should consider adding standing ab workouts to your routine.

• These exercises are just as effective as floor exercises and recruit your core muscles more naturally since your core muscles act as stabilizers while you stand.

• Standing ab workouts are also a great alternative for people who have neck pain or hip flexor pain since it does not put a strain on these muscles.

• Floor core workouts are still amazing, and combining them with standing ab exercises is a great way to add some variety to your routine and exercise a wider range of muscle groups.

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Advantages of Building Your Core

Here are some great reasons you should pay attention to your core.

• Exercising your core improves your balance
• You’re less likely to develop lower back issues
• It makes your abs look toned and your stomach flatter
• Your core is one of the most important muscles groups for everyday activities
• It’s great for your posture

6 Great Standing Exercises You Can Do in 10 Minutes to Build Your Abs

Here are six great standing ab workouts you can do without any equipment. It’s advisable to wear flexible workout clothes and workout shoes, and having a towel and water bottle nearby for hydration is essential.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Knee Drive – 2 sets, 30 secs

Knee drives are a great compound exercise and a dynamic way to kick off your workout. Wear ankle weights to add resistance to your leg movements, increasing the intensity of the exercise.

• Start in a standing position with your feet a bit apart, your core engaged, and your arms straight up above your head.

• While driving your right knee up to about 90 degrees, bring your arms down on both sides of your leg. 

• Return to the starting position and repeat this with the other leg.

• Repeat this exercise for two sets of 30 seconds each.

2. Oblique Twister (L+R) – 2 sets, 30 secs

This is a great way to exercise your oblique muscles (a set of smaller muscles on both sides of your abdomen).

• Start in a standing position with one leg planted firmly beneath you, the other leg planted about two feet away to the side and your hands clasped behind your head.

• While balancing on the leg beneath you, bring your other leg towards your body while twisting your upper torso towards it.

• Return to the starting position.

• Repeat this exercise for two sets of 30 seconds each on alternate sides.

Hold a kettlebell with both hands at chest level and perform the twisting motion to add resistance and engage your core.

3. Pike Kick – 2 sets, 30 secs

This is similar to the knee driver exercise but offers a wider range of motion. Attaching resistance bands to your ankles or feet to add resistance to the kicking motion, increasing the challenge for your core and legs.

• Start in a standing position with your feet a bit apart, your core engaged, and your arms straight up above your head.

• Kick up with your right leg until it is parallel to the floor while bringing your arms down on both sides of your leg. 

• Return to the starting position and repeat this with the other leg.

• Repeat this exercise for two sets of 30 seconds each on alternate sides.

4. Side Bend – 2 sets, 30 secs

This is a great way to work out your obliques and serratus muscles.

• Start in a standing position with your feet about shoulder-width apart and place your left arm behind your head with your elbow sticking out to the side.

• Engage your core and, in a controlled manner, bend your torso towards the right as far as you comfortably can.

• Return to the starting position.

• Repeat this exercise for two sets of 30 seconds each on alternate sides.

Adding a dumbbell in one hand and perform side bends to the opposite side, engaging your oblique muscles more intensely. You can increase the weight as you progress to make the exercise more challenging.

5. High Knee – 2 sets, 30 secs

High knees are very active, so get ready to feel the burn. You can use a speed ladder laid out on the floor and perform high knees while moving through the ladder, which adds agility and coordination elements to the exercise.

• Start in a standing position with your feet slightly apart, your core engaged, and your hands clasped behind your head.

• Alternate between driving your right and left knee up at least 90 degrees while keeping your hands clasped.

• Repeat this exercise for two sets of 30 seconds each.

6. Side Kick – 2 sets, 30 secs

This is similar to a curtsy lunge but focuses more on the core muscles.

• Start in a standing position with your feet about shoulder-width apart, your core engaged, and your right arm halfway in the air.

• Cross your right foot behind your left foot and raise your right arm behind your head.

• Return to the starting position, but at the top of the motion, perform a kick to the side with our right foot.

• Return to the starting position.

• Repeat this exercise for two sets of 30 seconds each on alternate sides.

How To Get the Best Out of Your Ab Workout

Standing ab workouts are great, but here are a few tips to take your fitness routine to the next level.

Gradually Increase the Number of Sets and Reps

This fitness routine can be done without fancy gym equipment or even free weights. However, virtually all muscles (even your core muscles) grow by adapting to increased levels of intensity.

During exercise, this intensity can be simulated by using progressively heavier weights or increasing the number of sets and reps in your routine. Therefore, if you want to see better results, you should craft a fitness plan which increases gradually in difficulty by adding more sets and repetitions to your routine.

There are different ways of doing this. For instance, you can add one more repetition each time you perform a set. On the other hand, you can also add 5 to 20 reps whenever you feel a particular exercise is getting too easy. Lastly, a great idea is to also increase the intensity of your workout by increasing the speed at which you perform a rep.

Add Some Resistance

On the other hand, if you’re the type who prefers working out with progressively heavier weights, you can always add some more resistance to your routine. This means using free weights like dumbbells and kettlebells, as well as resistance bands and medicine balls.

Synchronize Your Breathing

Breathing is so important to exercise because your body needs constant oxygen to fuel your muscles. Also, holding your breath at the wrong time can lead to muscle cramps, dizziness, and even hernias.

There are several popular principles about breath control during exercise. However, an easy rule of thumb to remember is to inhale through your nose during relaxation (or the muscle-lengthening portion) and then exhale through your mouth during exertion (or the muscle-shortening part).

Don’t train your abs every day.

FAQs

• How long does it take to build abs?

The short answer to this is anywhere between three months to about two years. This is because building abs involves muscle growth and maintaining a certain body fat percentage.

Ideally, you should aim to lose about 1 to 2% of total body fat a month, as well as follow a regular core-building workout plan. So depending on your starting body fat percentage, the amount of time it will take to see visible abs can vary widely.

• Can I lose weight in my stomach through ab exercises?

No, during exercise, fat is lost almost uniformly throughout the body. Isolated exercises such as bicycle crunches, sit-ups, and Russian twists may help build your abs, but they won’t cause fat loss in your abdomen alone.

• How many times should I trade my abs in a week?

Generally speaking, one to two training sessions a week is more than enough to build strong abs. Those aiming for training sessions with higher intensity should train their abdominal muscles less often to avoid injury and ensure that they get the best out of each training session.

Conclusion

Building a set of abs is not easy. It involves a strict workout plan and an even stricter diet. However, there is more to having a strong core than just aesthetics. It has a wide range of medical benefits and also helps you improve your day-to-day life since your core muscles are used in almost every physical activity. Standing ab exercises are an easy and convenient way to help you build the perfect set of abs without any equipment.

Abs can be some of the hardest muscles to build. They require an effective workout routine, a healthy diet, and a low body fat percentage. However, that doesn’t mean it can’t be done.

As part of our ultimate body shred program, we’ll give you a 35-day workout plan to build up your core and help you get flat abs. This also includes tips on how you can get the best out of this program and achieve the best results.

As you prepare for your workout, slip on your supportive workout shoes to ensure comfort and stability during every movement, and water bottle to keep you hydrated throughout your session.

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9 Exercises To Give You Flat

Here are 9 amazing exercises to give you flat abs in just 35 days.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Scissor Drop – 1 Set, 40 Seconds

The Scissor Drop is a great way to work out both your legs and core. Before beginning the exercise, ensure you have a non-slip yoga mat for added stability and comfort, allowing you to fully engage your core muscles with each movement.

• Lay on the floor with your legs fully extended and your arms by your sides.
• Place your feet together and raise your legs straight up in the air
• Gradually lower your legs while crisscrossing alternate feet over each other (like a scissoring motion).
• When you reach the bottom repeat the exercise, but now go back upwards.
• Repeat this exercise for 40 seconds.

2. Bicycle Crunch – 1 Set, 40 Seconds

Bicycle crunches are a great way to work out your abs while combining several functional movements.

• Lie down with your back flat against the yoga mat, your arms behind your head, and your feet shoulder-width apart.
• Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.
• Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.
• Alternate this step by using your left leg and right arm.
• Repeat this exercise for 40 seconds.

3. Groiners – 1 Set, 40 Seconds

This is an advanced form of the classic Mountain Climber exercise but is great for your core.

• Start with a high plank position with your back straight and core fully engaged.
• Bring your right foot forward as far as you comfortably can and place your right sole flat against the ground.
• Return to the starting position and repeat the process with your left foot.
• Repeat this exercise for 40 seconds.

Adding resistance bands to this workout is an extra challenge, helping to strengthen your hip flexors and improve overall mobility and stability.

4. Corkscrew – 1 Set, 40 Seconds

This exercise is super effective for targeting your abs.

• Lie down with your back flat against the yoga mat, your arms by your side.
• Flex your hips and knees so your leg should be shaped like an “L”.
• Contract your core muscles and slowly lift your hips off the ground while also fully extending your knees.
• Return to the starting position.
• Repeat this exercise for 40 seconds.

5. Mountain Climber – 1 Set, 40 Seconds

Remember to keep your core engaged throughout this exercise.

• Start with a high plank position with your back straight and core fully engaged.
• Bring your right knee forward underneath you as close to your right arm as possible.
• Return to the starting position and repeat the process with your left knee and left arm.
• Repeat this exercise for 40 seconds.

6. V-Up – 1 Set, 40 Seconds

V-Ups are an amazing exercise for building your abs.

• Start by laying with your back flat against the floor and your legs straight with your arms extended fully above your head.
• In one fluid motion bring your arms straight up over your head while you perform a sit-up by flexing your knees at the same time.
• Reach for your toes while keeping your core engaged.
• Return to the starting position.
• Repeat this exercise for 40 seconds.

Consider using a thick non slip fitness mat to provide cushioning and support for your lower back, ensuring a comfortable experience as you engage your core muscles with each repetition.

7. Straight Leg Crunch – 1 Set, 40 Seconds

The Straight Leg Crunch is a great ab exercise. Remember to lift with your core, not your neck.

• Lie down with your back flat against the mat and place your legs together straight up above you by flexing your hips.
• Place your arms in front of you and inhale as you lift your shoulder blades as high off the floor as you can while trying to touch the tips of your toes with your fingers.
• Exhale slowly as you relax your core and slowly bring your shoulder blades back to the floor.
• Repeat this exercise for 40 seconds.

8. Side Plank Twist – 1 Set, 80 Seconds

Side Plank Twists are a great plank variation to add to your routine.

• Start in a side plank position on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder and raise your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot.
• You can place your left arm behind your head, with your elbow pointing straight up in the air.
• Twist your torso forward until your left elbow touches the ground.
• Repeat this exercise for 40 seconds on each side.

To optimize your side plank twists, using a yoga block can deepen the stretch and increase the challenge, enhancing your balance and stability while targeting your oblique muscles for a more effective workout.

9. In & Out – 1 Set, 40 Seconds

This is the last routine in the workout, so finish off strongly with a coyote of In & Out exercises.

• Lean backward at a 45° angle with the floor by lifting your feet slightly off the ground.
• Place your weight on your sit bones and use your arms as supports by placing them by your sides with your palms pressed to the floor.
• While inhaling steadily, engage your core and smoothly extend both legs almost fully and flex them back to your chest while exhaling.
• Repeat this exercise for 40 seconds.

Incorporate a Pilates ball or ankle weight between your ankles to add resistance, effectively targeting your inner thigh muscles and enhancing the intensity of the workout for greater strength and toning benefits.

5 Effective Tips To Help You Build Well-Defined Abs in 35 Days

a. Abs Are Built in the Kitchen Too

An important part of your ab-building journey isn’t in the gym mat, but rather in your refrigerator. To achieve well-defined abs you need to have a body fat percentage of around 14 to 20% for women and 6 to 13% for men.

Start by hydrating with water or coconut water to replenish electrolytes and stay hydrated throughout your session. Prioritize protein-rich foods like grilled chicken breast, greek yogurt, and eggs to support muscle repair and growth. Pair these with complex carbohydrates such as sweet potatoes or quinoa for sustained energy.

After your workout, refuel with a protein shake or whey protein powder with almond milk. This combination of nutrients provides the essential building blocks for sculpting and defining your abdominal muscles while aiding in post-exercise recovery

This means practicing healthy dietary habits and avoiding things that wreak havoc on your body like fast foods, soda, saturated fats, processed meats, frozen meals, and so on. Stick to whole grains, lean meats like fish and pork chops, high-fibre foods like fruits and vegetables, healthy fats, and lots of water.

b. Cardio Is Just As Important as Strength Training

No matter how many Crunches or Mountain Climbers you do, nobody can see your abs under a layer of belly fat. So losing a certain amount of weight is a good idea, and cardio exercises are a healthy way to lose weight.

Jumping rope not only elevates your heart rate for cardiovascular benefits but also engages the core muscles to stabilize your body during each jump. Adding weight to the jump rope intensifies the workout, providing additional resistance for your core muscles, resulting in a more effective cardio and core workout combined.

Not only is cardio great for weight loss, but it also boosts your mood, helps your heart, sharpens your mind, and even helps you sleep better.

c. Focus on the Right Types of Core Exercises

The abs are just one of the muscles that make up your core. To build a truly impressive set of abs you must exercise all the muscles that make up your core. This includes the external obliques, transverse abdominals, and other small muscles of the back.

This means including a variety of exercises within your workout routine that target these different muscle groups.

d. Progressive Overload is Your Ally

Just like any muscle in the body, your abs grow best through a process known as progressive overload. This is a technique that involves steadily increasing the intensity of your workout to boost muscle growth.

You can do this by using resistance bands and free weights, or by adding more sets and reps to your workout. 

e. Protect Your Lower Back

When performing core-strengthening exercises you must protect your lower back by maintaining a proper form throughout your workout. If you feel too much pain while exercising, stop immediately and reassess your form.

Using yoga mat can support and comfort for your spine, reducing the risk of discomfort or injury while performing exercises.

If this doesn’t help you may need to see a doctor for further evaluation.

FAQs

• Are crunches or sit-ups better for building abs?

Crunches are considered better than sit-ups for building abs and are safer for the lower back than sit-ups.

• What are some of the advantages of having strong abs?

Besides being a sign of physical fitness, a strong core is great for your posture, balance, and flexibility.

• What body fat percentage is necessary to see your abs?

This may differ for different people based on body type, genetics, and other factors. However, generally, a body fat percentage of around 14 to 20% for women and 6 to 13% for men is needed to have visible abs.

• Why are my abs not symmetrical?

Just like we all look different on the outside, our bodies are built differently on the inside too. Most times asymmetrical abs are due to genetics.

Conclusion

Like all good things, the journey to success starts with the first step (or in this case, the first crunch). Remember, work hard, eat right, and keep in mind that the ultimate goal is to achieve a happier, healthier you.

The hourglass figure is considered the most coveted feminine body type, and we’re going to teach you how you can achieve this through exercise and healthy lifestyle choices.

What Is the Hourglass Figure?

The classical measurements used to represent the hourglass figure were 36-inch hips, a 24-inch waist, and a 36-inch chest. However, now it refers to a feminine body shape that consists of wide hips, a narrow waist, and a toned upper body.

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Tips on How to Build Your Hourglass Figure

Here are a few tips to help you achieve that hourglass figure.

a. Pay Close Attention to Your Diet

Diet is very important for this workout goal because you need to lose as much fat as you safely can while building lean muscle in key areas.

This means ditching highly processed and unhealthy foods like white bread, soda, pizza, fast foods, potato chips, and so on.

Your diet should consist of healthy amounts of lean meats (seafood, skinless chicken, and pork chops), whole grains (brown rice, whole-wheat products, and oats), high-fiber foods like fruits and vegetables, as well as healthy fats (avocados, nuts, dark chocolate, and cheese).

Remember to stay hydrated, avoid skipping meals, read food labels, use smaller plates, and cut down on alcohol.

b. Focus on Cardio and HIIT (High-intensity Interval Training)

If you want a truly impressive hourglass figure you have to add some cardio. High-intensity interval training (HIIT) involves alternating short bursts of high-intensity workouts with periods of low-intensity workouts.

HIIT is one of the most effective forms of cardio for losing weight, building muscle, and improving your cardiovascular health.

Adding set of adjustable dumbbells for HIIT workout allows you to quickly switch between exercises with varying resistance levels, maximizing the efficiency of your HIIT routine and targeting different muscle groups for a full-body workout.

c. Don’t Be Afraid to Exercise Your Upper Body

Many women fear that they may appear bulky if they exercise their arms and shoulders. The truth is that such muscle growth does not occur without a consistent muscle-building routine, a strict diet plan, and favorable genetics. Most normal workout routines will only give your arms a toned appearance.

d. Target Key Muscle Groups

To build an hourglass figure focus on exercises that build your upper arms, shoulders, core, glutes, and hips as well.

This involves using compound exercises that involve multiple muscle groups and even adding some extra challenge using resistance bands, free weights, medicine balls, and pull-up bars. Don’t forget to keep your muscles fully engaged during each exercise and pay close attention to your form throughout each motion.

e. Be Realistic With Your Expectations

The truth is that genetics plays a large role in body shape and some people may never be able to achieve an hourglass figure. However, anyone can significantly improve their figure through a healthy diet, strength training, and the right amount of cardio.

12 Exercises to Help You Build That Hourglass Figure

Here are 12 great exercises to help you build that hourglass figure..

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Bicycle Crunch – 1 set, 30 secs

Bicycle crunches are great for building your core and glutes. Enhance your bicycle crunches with non-slip exercise mat providing cushioning and stability, allowing you to perform bicycle crunches comfortably and safely on any surface.

• Start with your back flat against the ground, your arms behind your head, and your legs extended fully.
• Engage your core and lift both legs slightly off the floor.
• Bring your right knee towards your chest by flexing your right hip and right knee at the same time while lifting your left shoulder several inches off the floor until your left elbow and right knee almost touch.
• Alternate this motion by using your left knee and right elbow.
• Repeat this exercise for 30 seconds.

2. Corkscrew – 1 set, 30 secs

This exercise is super effective for targeting your abs.

• Lie down with your back flat against the ground, your arms by your side.
• Flex your hips and knees so your leg should be shaped like an “L”.
• Contract your core muscles and slowly lift your hips off the ground while also fully extending your knees.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

3. U-boat – 1 set, 30 secs

The U-boat is a great exercise for building your core and hips.

• Sit on the floor and lean backward at a 45° angle by lifting your feet slightly off the ground and placing your weight on your sit bones.
• Use your arms as supports by placing them by your sides.
• Place your feet together and draw an arc (or rainbow) in the air by extending your legs to each side.
• Repeat this exercise for 30 seconds.

Add pilates ball to engage more core muscles as you balance on it during the U-boat movement, resulting in a more effective abdominal workout.

4. Heel Touches – 1 set, 30 secs

Heel touches are great for building your obliques.

• Lie down with your back flat against the ground and place your feet flat on the ground about hip-width apart with your knees bent.
• Lift your shoulder blades as high off the ground as you can and engage your core.
• With your arms extended by your side, alternate touching each ankle with your hands by moving only your core from side to side.
• Repeat this exercise for 30 seconds.

5. Spiderman Plank – 1 set, 30 secs

This exercise builds your upper body, core, and glutes, making it the ultimate exercise to get that hourglass figure.

• Start in a high plank position with your body in a straight line, your arms under your shoulders, and with your feet about hip-width apart.
• Keeping your hips as level as possible, swing your right knee forward to (almost) touch your right elbow.
• Return to the starting position and repeat this process with your left knee and left elbow.
• Repeat this exercise for 30 seconds.

6. Plank Tap – 1 set, 30 secs

Plank taps are great for your core and hip muscles.

• Start in a high plank with your core muscles fully engaged.
• While maintaining the high plank position quickly jump both feet out wide to each side.
• Return them together as quickly as you can, similar to doing a horizontal jumping jack.
• Repeat this exercise for 30 seconds.

Placing the bands around your wrists adds resistance, intensifying the exercise and engaging your core and upper body muscles more effectively with each tap.

7. U-raise – 1 set, 30 secs

• Start on your hands and knees with your back straight and your core engaged.
• Place your right leg more centrally while you fully extend your left leg.
• Use your left foot to draw an upside-down rainbow (arc) in the air behind you with your right leg at the center of the arc.
• Repeat this exercise for 30 seconds on both sides.

By adding resistance to your exercise, ankle weights increase the intensity of the exercise, effectively targeting and strengthening the muscles of the thighs and glutes for a more challenging workout.

8. Booty Flutters – 1 set, 30 secs

This exercise is great for your hips, butt, and core.

• Lay on your stomach with your legs fully extended, but not quite touching the floor.
• Raise one leg about a foot off the ground.
• Return your leg to the floor while raising the other leg off the floor, alternating this motion similar to creating a swimming motion with your legs.
• Remember to keep your glutes fully engaged and focus on lifting with these muscles.
• Repeat this exercise for 30 seconds.

Incorporating a resistance band loop around your thighs can increase the challenge and engagement of the glute muscles as you perform the fluttering motion, resulting in a more effective booty workout.

9. Booty Tap – 1 set, 30 secs

You can go seamlessly from the booty flutter exercise to the booty tap, helping you streamline your workout.

• Lay on your stomach with your legs fully extended, but not quite touching the floor.
• Raise both legs about a foot off the ground and place your feet together in the middle.
• Alternate between separating your feet about a foot apart and bringing them back together.
• Repeat this exercise for 30 seconds.

10. In and Out – 1 set, 30 secs

This exercise is great for building a strong core and glutes. Placing pilates ball between your feet adds instability, engaging more stabilizer muscles as you move in and out.

• Sit on the floor and lean backward at a 45° angle with the floor by lifting your feet slightly off the ground.
• Place your weight on your sit bones and use your arms as support.
• Engage your core and smoothly extend both legs and then bring them back to your chest.
• Repeat this exercise for 30 seconds.

11. Plank Kickback – 1 set, 30 secs

This is a great compound exercise to exercise your core and hips.

• Start in a high plank position but with your hips raised slightly towards the ceiling to create a slight “V” shape.
• Bring your right leg forward under you while bending your knee until it almost touches your right arm.
• Fully extend your leg back out and lift it as high as you can.
• Repeat this exercise for 30 seconds on both sides.

12. Donkey Kick Hydrant – 1 set, 30 secs

This is a great compound exercise to end your workout with.

• Start on all fours, with your back straight and your core engaged.
• While maintaining the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
• Return to the starting position and perform the same motion but this time kick your leg out to the side while maintaining the angle of your knee.
• Repeat this exercise for 30 seconds on both sides.

FAQs

• What are the key muscles I have to target to build an hourglass figure?

Target your shoulders, upper arms, core, hips, and glutes.

• Is it true that an hourglass figure is mostly genetics?

Genetics plays a significant role, but through a dedicated regimen of dieting, exercise, and healthy lifestyle choices anyone can build a healthier body shape.

• How do I train my upper body without looking bulky?

For most women it’s nearly impossible to build bulky arms without a dedicated upper body workout, so you don’t need to worry about this.

• Does a waist trainer help you lose belly fat?

There is no conclusive evidence to support this, and several health risks have been associated with the use of waist trainers like acid reflux, damage to internal organs, and even suffocation.

Conclusion

People come in a variety of shapes and sizes, all of which are beautiful and unique. Achieving a better body shape might be your ultimate goal, but don’t forget that regular exercise and healthy life choices also help us live longer, happier, and healthier lives.

11-line abs is a term used to refer to a well-defined abdomen that has only the vertical lines of definition, but no bulging 6-pack muscles. This means two lines by each side of your abdomen and one line down the middle.

For a lot of people, 11-line abs can be quite tricky to achieve. But one thing to know is that with a consistent workout routine over time, you will be able to achieve the 11-line abs of your dreams.

This is why in this article, we will be sharing high-intensity workout routines you can do from the comfort of your home for the best results.

In the body of this article, you will find workout illustrations and workout notes you can print out to save in your workout binder or tape to your wall for a faster workout routine. This way, you don’t have to go online or turn on any electronic devices before working out. You can simply grab the workout note you would like to work on for that day and get started!

If you’re ready to get started, here are 9 high-intensity exercises you can get started on. For more exercises, I have included a full workout video towards the end of this article which has more exercises. You will also be able to see how each exercise is done in a visual manner.

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9 Exercises to Help You Build 11 Line Abs From Home

While we’ve only highlighted nine exercises in this post, you can scroll down towards the end of this post for the entire 16 exercises in the routine. Even though the workout video is less than 15 minutes, you can repeat the workout sets so that you get a longer workout routine.

To get the most out of this workout, you will need comfortable workout clothes, running shoes, a workout mat and water to stay hydrated.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Tuck V-Up – 1 set, 40 secs

The Tuck V-Up is a great way to start your routine. Remember to engage your core and pay close attention to your form.

• Start by sitting on the floor and lean backward at a 45° angle with the floor by lifting your feet slightly off the ground.
• Place your weight on your sit bones and use your arms as supports by placing them by your sides with your palms pressed to the floor.
• While inhaling steadily, engage your core and smoothly extend both legs almost fully and flex them back towards your chest while exhaling.
• Repeat this exercise for 40 seconds.

2. Hip Raise Twist – 1 set, 40 secs

This exercise is super effective because it targets the abs primarily.

• Lie down with your back flat against the ground, your arms by your sides, and your legs fully extended and raised slightly off the floor.
• Contract your core muscles and slowly lift your legs and hips off the ground and straight in the air.
• At the top of this motion when your legs are straight in the air twist your hips slightly to one side, then the other.
• Return to the starting position.
• Repeat this exercise for 40 seconds.

3. Crossbody Climber – 1 set, 40 secs

Remember to keep your core engaged throughout this exercise.

• Start with a high plank position with your back straight and core fully engaged.
• Bring your right knee forward underneath you as close to your left arm as possible.
• Return to the starting position and repeat the process with your left knee and right arm.
• Repeat this exercise for 40 seconds.

4. Roll Up – 1 set, 40 secs

Roll-ups are an amazing exercise for building your 11-line abs.

• Start by laying with your back flat against the floor and your legs straight with your arms extended fully above your head.
• In one fluid motion bring your arms straight up over your head while you perform a sit-up by flexing your knees at the same time.
• Reach for your toes while keeping your core engaged.
• Return to the starting position.
• Repeat this exercise for 40 seconds.

5. Plank Hop and Jack – 1 set, 40 secs

Roll-ups are an amazing exercise for building your 11-line abs.

• Start by lying with your back flat against the floor and your legs straight with your arms extended fully above your head.
• In one fluid motion, bring your arms straight up over your head while you perform a sit-up by flexing your knees simultaneously.
• Reach for your toes while keeping your core engaged.
• Return to the starting position.
• Repeat this exercise for 40 seconds.

6. Plank Leg Raise and Tuck – 1 set, 40 secs

This is another great exercise to engage your core and tone your hamstrings.

• Start in a low plank position with your back straight and your core engaged.
• From this position, perform a knee tuck by bringing one knee forward to the side.
• Return the leg to the starting position.
• Raise the leg about a foot off the ground and then return to the starting position.
• Perform the same set of motions in the other leg.
• Repeat this exercise for 40 seconds.

7. Flutter Kick – 1 set, 40 secs

Next up are the Flutter Kicks. This exercise doesn’t only exercise your core, but also your legs.

• Lay on the floor with your legs fully extended but not quite touching the floor.
• Raise one leg about a foot off the ground.
• Return your leg to the floor while raising the other leg off the floor. Remember to keep your core engaged.
• Repeat this exercise for 40 seconds.

8. Bicycle Crunch – 1 set, 40 secs

Bicycle crunches are great because they combine several functional movements, while actively working out your abs.

• Lie down with your back flat against the ground, your arms behind your head, and your feet shoulder-width apart.
• Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.
• Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.
• Alternate this step by using your left leg and right arm.
• Repeat this exercise for 40 seconds.

9. Up and Down Jacks – 1 set, 30 secs

Alternate quickly between a high and low plank to add some variety to your routine.

• Start in a high plank with your core engaged.
• Descend into a low plank position by placing your right elbow against the floor and then your left elbow.
• Return to the high plank position and repeat this process starting from the left side.
• Repeat this exercise for 40 seconds.

For video instruction on how to effectively perform this workout, please take a look at Chloe Ting’s popular Abs in Two Weeks Workout Challenge workout video.

6 Tips to Get the Most Out of Your 11-Line Abs Workout

Getting 11-line abs is definitely not easy, but here are a few helpful tips.

1. Your Diet Plays a Big Role

No matter how many sets or repetitions you do, nobody can see your abs through a layer of fat. Pay attention to maintaining a healthy weight with a fat percentage of 14-20%. Avoid fast food, eat lots of fibre and stay hydrated.

2. Add Variety To Your Workout

Your abs are just a part of your core muscles, and it’s much easier to build strong abs by building a strong core. Add some variety to your workout by incorporating exercises that involve other important core muscles like your obliques and back muscles.

3. Get the Most Out of Each Workout Set

Building abs are difficult, so you probably want to get it right the first time. Make each set count by paying close attention to your form throughout the workout. Not only does this make the workout more effective, it also helps to prevent injury. Remember to keep your core engaged by tightening your core throughout the workout.

You can also add some light weights such as a dumbbell or kettlebell to your workout for more resistance.

4. Don’t Be Afraid to Challenge Yourself

Just like any muscle, abs grow by muscle hypertrophy. Hypertrophy is a term used to describe the increase in tissue size due to a stimulus such as an exercise routine.

One of the fastest ways to stimulate muscle hypertrophy is through progressive overload. Progressive overload simply means gradually increasing the difficulty of your workout. You can do this by slowly increasing the number of repetitions and sets, adding free weights, increasing the intensity, or shortening your rest time between workouts.

5. Get Enough Sleep

Ab workouts are tiresome, and your body needs all the rest it can get when it comes to recovery. Getting enough sleep is very important for any workout plan; it´s recommended that you sleep for six to eight hours every night so that your body can get enough time to recover and repair itself.

6. Protect Your Lower Back

When done wrongly or with poor form, ab exercises can lead to serious consequences like pain and even injury. The first rule of core strengthening is that if you feel too much discomfort in your lower back, stop immediately and reassess your form.

Please don’t hesitate to see a chiropractor or physical therapist if you start to notice discomfort.
You can also use back braces such as this one, so that you can keep the right posture while you workout.

FAQs

• Is it possible to get 11-line abs through sit-ups only?

Sit-ups aren’t the most effective ab exercises, and they can be harmful to your lower back. Focus on various exercises that strengthen different parts of your abs.

• What if I want to develop 11-line abs without developing 6-packs?

Most women with 11-line abs usually have some form of 6-packs. However, it is unlikely that you can develop bulging 6-packs without significant strength and dietary training. Be sure to keep a balance of a healthy eating and exercise routine.

• How often should I train my abs?

While the ideal answer for this question may differ from person to person, exercising your abs three to four times a week is adequate. Remember that just like any other muscle, the abdominals need some time to recover as well.

• What are the advantages of ab exercises?

Abdominal exercises help you build a strong core which is great for your balance, posture, and lower back. It also help you keep a flat stomach, tight core and feel good in your clothing.

Conclusion

Developing 11-line abs is great for more than just bragging rights. A strong core helps to improve your posture and balance, as well as protects you from lower back issues later in life.

If you’re into longer workouts, you can repeat this workout set about two more times so that you can get a longer workout session. Be sure to stretch before and after your workout routine, so you don’t end up with muscle pain.