If you are looking for a way to work out without going to the gym, look no further! As warm weather approaches it’s time to gear up for swimsuit season. That means abs, abs and more abs!
These are by far my favorite types of exercises because most of them allow me to lie on my back and watch TV or read while working out. My personal circuit consists of 10 exercises I do for one minute each.
Do each of these exercises back-to-back for one minute every day so you and your abs will be ready for spring break, formal and all that beach time this summer.
I start out with crunches just to get my body warmed up. These are simple but are definitely a key fundamental of an abs circuit. Also, just because they’re simple doesn’t mean you won’t feel the burn!
Lie on your back with your hands resting under your head. Your elbows should be as far from your head as possible. Place feet flat against the ground with legs bent. Lift your shoulder blades off the ground and then back down. Repeat for the rest of the minute.
These are perfect for working out those obliques, the muscles along the sides of your abdomen. These are often tricky to exercise, so make sure you are feeling it in your obliques or adjust your position.
BONUS POINTS: Lift your upper leg out of resting position as you crunch up. Repeat for 30 seconds, then switch to other side for the remaining 30 seconds.
I often see some people at the gym doing some wacky interpretations of this exercise, so feel free to change up speeds and styles depending on your preference and desire for abdominal burn.
Lie on your back and pull your legs into a 90-degree angle with your feet off of the ground. Using your abs, touch your left elbow to your right knee and vice versa.
These are especially great for your lower abs, which are a bit tougher to target. Lie on your back with your hands under your butt (it makes it easier, I promise) and tighten your abdominal muscles to pull your straight legs up until they are vertical. Lower your legs and repeat for one minute.
These are killer but are definitely worth every second. Lie on your back with your hands under your butt and raise your feet six inches off the ground. Make sure to keep your legs straight and your abs tight. I know there’s a tendency to lift your head off the ground, but it will make your neck really tired, so just keep it on the ground. Hold this position for one minute.
This exercise is almost the same as the six inches exercise except it incorporates a little bit of my swimming background. I have forever dreaded this exercise, but it’s completely worth it, and I feel accomplished after I get through it. This will give you a good burn but tone your abs. It’ll also get easier the more times you do it.
Lie on your back with your hands under your butt, then raise your feet six inches off the ground, keeping your legs straight. Then alternate raising and lowering each leg as though you’re kicking.
This one is especially difficult the first few times. Make sure to stretch out your legs beforehand. If you have issues you can always rest your legs against a wall in the vertical position. Lie on back with hands behind your head like a normal crunch. Lift your legs so they’re vertical. Crunch up while holding your legs straight and vertical.
This exercise has always been relatively difficult for me, which is strange because I’m a swimmer and I’m in this position often. It’s one of my favorite exercises, though, because it’s challenging. You’re going to get into crunch position, but instead of having your hands resting under your head, you’re going to straighten them into the “streamline” position. Put one hand over the other and make a triangle over your head. Raise your upper body by tightening your abs and raising your shoulder blades off the ground. Repeat for one minute.
This exercise is tricky but really fun! I was first introduced to this exercise through a Victoria’s Secret abdominal workout picture on Pinterest and fell in love! You lie on your back with arms stretched out behind you and your legs are straight as well. Using your abs, pull both your upper body up and your lower body up to create a “V” shape with your entire body. Lower yourself but don’t touch the ground with your shoulder blades or feet; repeat for a minute.
This is a perfect way to end the circuit because you get to move off your back and use some other muscles. You’ll want to get into pushup position and then bend your elbows 90 degrees to shift your weight to your forearms. Your body should be straight, meaning you have to make sure to keep your butt down! This is not downward dog position; you want to keep your body in a line and hold the position.
Congratulations! You’ve just completed one circuit, 10 exercises in only 10 minutes.
See you at the gym!
