7 Minutes. No Equipment. One Science-Backed Core Workout That Works
Working out is difficult for most people to do on a regular basis. The main issue that arises is making time to go to the gym. When you factor in the time it takes to get there, warm up, workout, stretch, cool down, wash up, and get home, it can add up to a good hour or two of your time.
While at-home workouts are more convenient, many take 30-45 minutes we simply don’t have to spare. That’s why this 7-minute core workout is so great. When you’re low on time, doing bodyweight exercises is your best option.
Also, it’s better to work out multiple muscle groups at the same time than isolating specific muscles. Exercises like the ones below will burn calories, improve flexibility, and build strength all at once.
Intelligent, effective, and high-intensity, this quick workout is exactly what you need to tone up your midsection and strengthen your back.
Best of all, this at home ab workout even has some killer cardio in the mix.
After trying this workout, you’ll even feel in your shoulders and pelvic floor, so it’s best not to do it every day.
7-Minute At Home Ab Workout
To use this workout, perform each exercise for 30 seconds, resting 5-10 seconds before moving to the next item. The goal is to perform as many repetitions possible for each exercise without breaking form. You’ll be able to do more as your body gets used to it.
- Stand with your feet at shoulder-width apart. Keep your core engaged.
- Shift your weight onto your right leg and bend your left knee lifted to a 90-degree angle. Place your arms in front of you as if you’re climbing a ladder.
- Extend your left arm over your head as you push off right foot to lift your right knee to hip-height. Pull your left arm down as you lower your right leg and shift your weight.
- Alternate your legs and arms as quickly as you can as you repeat the exercise.
2. Knee-In Crunch
- Lie down on your back with your fingertips behind your ears and your legs straight.
- Lift your legs about six inches off the ground.
- Relax your neck, engage your core and lift your shoulders off the floor to perform a sit-up, bringing your knees close to your chest.
- Return to the original position and repeat.
3. Glute Bridge
- Stay on your back and bend your legs to place your feet firmly on the ground.
- Place your arms by your side with your palms facing the ceiling.
- Keep your shoulders and your head firmly on the round, press into your feet and lift your hips off the floor, creating a straight line from your shoulders to your knees.
- Bring your hips down a few inches off the ground and repeat.
4. Bicycle Crunch
- Stay on your back with your knees bent and bring your fingers behind your ears. Lift your feet off the ground to bring your knees closer to your chest.
- Lift your head and shoulders off the ground and push your elbows out to the side. Relax your neck.
- Bring your right elbow to your left knee as you extend right leg out straight, hovering a few inches off the ground.
- Quickly reverse to bring your left elbow to your right knee.
5. High Knees
- Stand tall with feet at hip’s width apart.
- Engage your core and use your lower abs to lift and lower one knee at a time as if you were running in place. Make sure to bring your knee to the height of your hips.
- Keep your back straight and your shoulders back as you alternate from one knee to the other as fast as possible.
6. Reverse Crunch
- Lie down on your back with your arms by your side.
- Bend your knees and lift your feet off the ground to bring your knees directly above your hips with your calves straight out.
- Engage your lower abs to lift your hips off the ground, bringing your knees into your chest.
- Bring your knees back into the starting position, keeping your abs engaged throughout.
7. Mountain Climbers
- Start in high plank position, with your hands and toes firmly pressed into the ground.
- Keep your core tight, and your hands directly under shoulders.
- Bring your right knee to your chest, keeping your gaze on the floor in front of you.
- Bring that leg back into the original position and repeat with your left knee.
- Switch knees as quickly as possible.
8. Windshield Wiper
- Lower yourself down to the ground and roll onto your back.
- Bring your arms out to the sides to form a “T” with your body.
- Raise your leg towards the ceiling, keeping them straight while your head and should stay on the ground.
- Lower both legs to the ground on your right as close to the ground as you can get without losing form.
- Reverse the movement to lower both legs to the left.
9. Push Jacks
- Stand up with feet together, back straight and shoulder back.
- Bend your elbows and place your hands on your shoulders with the palms facing up.
- Jump up while widening the gap between your feet (like a jumping jack) as you pump your hands towards the ceiling.
- Reverse the movement and repeat.
- Start in a high plank position.
- Engage your core and jump your legs forward to place your body in an upside-down “V” position. Keep your knees slightly bent.
- Jump back to starting position.
- Lie down on your back with your arms out by your sides and your legs straight.
- Engage your core to touch your right foot with your left hand.
- Lie back down and repeat, touching your left foot with your right hand.
- Repeat, alternating sides each time.
12. Hollow Body Hold
- Stay on your back with your legs straight and your arms by your sides.
- Engage your core to lift your shoulders and legs off the floor. Keep the small of your back firmly on the ground.
- Hold this position for a full 30 seconds.
If you have the time, go through this at home ab workout circuit 2-3 times.