This set of exercises helps split your abs and get a tight, toned stomach. Also, six-pack muscles play a big role in strengthening your body’s core and fully support daily movements. They help reduce back pain, improve posture, and burn calories.
Workout duration: 20 minutes
Equipment used: Body weight and yoga mat
Targeted muscles: All abdominal muscles
First exercise: Cat Cow
- Get down on your hands and knees so each knee forms a 90-degree angle and your hands are right under your shoulders. The top part of your feet should be flat on the ground.
- Start by taking a deep breath while looking up at the ceiling and pushing your belly toward the floor so your back arches. At the same time, lift your chest and push your lower back toward the ceiling.
- Slowly exhale while arching your back toward the ceiling and moving your chest and shoulders away from the floor. Then lower your lower back down a bit.
- Keep repeating this pattern for 30 seconds then move on to the next exercise.
Second exercise: Bird Dog
- Get down on your hands and knees so each knee forms a 90-degree angle and your hands are right under your shoulders. Your toes should be resting on the ground. This is the starting position.
- Lift your left arm in front of you and lift your right leg behind you until they are both parallel to the floor.
- Go back to the starting position and repeat the move using your right arm and left leg to complete one rep.
- Do as many reps as you can in 30 seconds then move to the next exercise.
Exercise three: Downward Dog Leg Kick
- Get into a plank position with your hands right under your shoulders. Spread your feet a little so you can balance.
- Move your hips back and up so your lower back faces the ceiling and your biceps are near your ears. Make sure your feet stay on the ground and your knees stay bent.
- Lift your right leg up as high as you can while keeping your left foot on the ground to balance. Then lower your right leg and repeat with your left leg to complete one rep.
- Do as many reps as you can in 30 seconds then move to the next exercise.
Exercise four: Plank To Bear Plank
- Get into a plank position with your hands right under your shoulders and your body forming a straight line from your head to your heels. This is the starting position.
- Move your right foot forward then your left foot so each knee makes a 90 degree angle. Your knees should be a few centimeters off the ground.
- Reverse the movement to return to plank position and that counts as one rep.
- Do as many reps as you can in 30 seconds then move to the next exercise.
Exercise 5: Alternating Knee To Chest
- Stand with feet a bit apart then lift your right knee up and grab it with both hands. Try to pull it toward your chest but keep your left leg straight and don’t bend your back.
- Lower your right foot back to the ground and repeat the move with your left leg to complete one rep.
- Do as many reps as you can in 30 seconds then move to the next exercise.
Exercise 6: Standing Obliques
- Stand with your feet slightly apart, then put your hands behind your head with elbows bent.
- Raise your right knee up to the side while bending your torso a bit and try to bring your right elbow toward your right knee.
- Return to standing and repeat the move on the other side to complete one rep.
- Keep repeating this exercise for 30 seconds then move to the next one.
Exercise 7: In-Place Skips
- Stand with feet slightly apart then lift your right knee to hip level while moving your left elbow forward and right elbow back like you're running. Add a light jump as you move your elbows forward and back. Then repeat on the other side.
- Keep doing this for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise eight: Plank Jacks
- Get into a plank position with your feet together and hands on the floor right under your shoulders so your body forms a straight line from your head to your heels. This is the starting position.
- Jump and spread your feet apart so the distance between them is wider than the mat.
- Jump again to bring your feet together and return to the starting position. This counts as one rep.
- Keep repeating this exercise for 45 seconds, then rest for 10 seconds before moving on to the next exercise.
Exercise nine: Crunches
- Lie on your back with your knees bent and feet on the floor. Put your hands behind your head. This is the starting position.
- Make sure your lower back is pressed to the floor and your core muscles are tight. Then lift your chest toward the ceiling so your shoulder blades come off the floor.
- Slowly go back to the starting position to complete one rep and keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 10: Lateral Walking Plank
- Lower yourself into plank position with your feet together and place your hands on the ground right under your shoulders.
- Move your left hand to the right until your arms cross, then move your right foot as far right as you can.
- Move your right hand to the right, then move your left foot to the right and bring it together with your right foot, so you should be back in plank position.
- Keep repeating this exercise for 45 seconds switching directions so your hands don’t go off the mat then rest for 10 seconds before the next exercise.
Exercise 11: In-Place Skips
- Stand with your feet a bit apart then lift your right knee up to hip level while moving your left elbow forward and right elbow back like you’re running. Add a light jump as you move your elbows forward and back. Then repeat on the other side.
- Keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise twelve: Plank Jacks
- Get into plank position with your feet together and hands on the ground right under your shoulders. Your body should form a straight line from your head to your heels. This is the starting position.
- Jump and spread your feet apart so the distance between them is wider than the mat.
- Jump again to bring your feet together and get back to the starting position. That's one rep.
- Keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise thirteen: Crunches
- Lie down on your back with your knees bent and feet on the floor. Place your hands behind your head. This is the starting position.
- Make sure your lower back is on the floor and tighten your core muscles then lift your chest up toward the ceiling until your shoulder blades lift off the ground.
- Slowly return to the starting position to finish one rep and keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 14: Lateral Walking Plank
- Get into a plank position with your feet together and place your hands on the floor right under your shoulders.
- Move your left hand to the right until your arms cross then move your right foot as far right as you can.
- Move your right hand to the right then move your left foot to the right and bring it together with your right foot this should bring you back to the plank position.
- Keep repeating this exercise for 45 seconds switching directions so your hands stay on the mat then rest for 10 seconds before moving to the next exercise.
Exercise 15: Alternating Leg Lowers
- Lie on your back with your hands on the ground next to your hips, then make sure your lower back is flat on the floor.
- Lift your legs in the air so they make a 90-degree angle with the ground. This is the starting position.
- Slowly lower your right leg toward the floor then lift it back up. Repeat with your left leg to complete one rep.
- Keep doing this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 16: Bicycle Crunches
- Lie on your back with your feet off the ground and your knees bent so each knee makes a 90-degree angle. Put your hands behind your head and bend your elbows a bit.
- Tighten your abs then lift your shoulders and upper back off the floor, keeping your lower back pressed down. This is the starting position.
- Twist your body to the right and move your left elbow toward your right knee until they touch. At the same time, straighten your left leg. Repeat on the other side to complete one rep.
- Keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Seventeenth exercise: Heel Taps
- Lie on your back with knees bent and feet on the floor then place your hands on the floor beside your hips.
- Lift your head, shoulders, and upper back off the floor keeping your lower back on the ground and try to keep your neck relaxed.
- Bend your torso sideways and try to touch your right heel with your right hand then repeat on the other side to complete one rep.
- Keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Eighteenth exercise: Eccentric Pushups
- Lower yourself into a plank position with your hands on the floor right under your shoulders and your body forming a straight line from your head to your heels.
- Lower your chest toward the ground slowly over 3 to 5 seconds. When you reach the ground, push yourself back up using your hands or you can use your knees.
- Keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 19: Alternating Leg Lowers
- Lie on your back with your hands on the ground beside your hips. Make sure to press your lower back against the ground.
- Lift your legs in the air until they form a 90-degree angle with the ground. This is the starting position.
- Slowly lower your right leg down toward the ground then raise it up again. Repeat the move with your left leg to complete one rep.
- Keep repeating this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 20: Bicycle Crunches
- Lie on your back with your feet off the floor and knees bent so each knee forms a 90-degree angle. Then put your hands behind your head with your elbows slightly bent.
- Tighten your abs and lift your shoulders and upper back off the ground. Make sure to keep your lower back pressed down. This is the starting position.
- Rotate your body to the right and move your left elbow toward your right knee until they touch, while straightening your left leg. Then repeat on the other side to complete one rep.
- Keep repeating this exercise for 45 seconds, then rest for 10 seconds before moving to the next exercise.
Exercise 21: Heel Taps
- Lie on your back with your knees bent and feet on the floor. Put your hands on the ground beside your hips.
- Lift your head, shoulders, and upper back off the floor, keeping your lower back pressed down. Try to keep your neck relaxed.
- Bend your torso sideways and try to touch your right heel with your right hand. Then repeat on the other side to complete one rep.
- Keep doing this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 22: Eccentric Pushups
- Get down into a plank position with your hands right under your shoulders and your body forming a straight line from your head to your heels.
- Slowly lower your chest toward the floor over 3 to 5 seconds, then push yourself back up with your hands or you can use your knees.
- Keep doing this exercise for 45 seconds then rest for 10 seconds before moving to the next exercise.
Exercise 23: Hip Dips
- Get into a plank position on your forearms with your elbows right under your shoulders.
- Move your hips down to the left while keeping your core tight, then move your hips down to the right in the same half-circle motion.
- Keep repeating this move on both sides for 45 seconds then rest for 10 seconds before the next exercise.
Exercise 24: Side Plank Crunches
- Lie down on your right side with your right forearm on the ground, elbow right under your shoulder. Bend your knees and put your left knee over your right. Place your left hand behind your head. This is the starting position.
- Move your left knee toward your chest while bringing your left elbow toward it until they touch.
- Return to the start and keep repeating this exercise for 45 seconds on each side then rest for 10 seconds before moving to the next.
Exercise 25: Hip Dips
- Get into a plank position on your forearms with your elbows right under your shoulders.
- Move your hips down to the left while keeping your core tight then move your hips down to the right in a half-circle motion.
- Keep repeating this move on both sides for 45 seconds then rest for 10 seconds before the next exercise.
Exercise 26: Side Plank Crunches
- Lie down on your right side with your right forearm on the ground so your elbow is right under your shoulder. Bend your knees with your left knee over your right knee and place your left hand behind your head. This is the starting position.
- Move your left knee toward your chest while at the same time bringing your left elbow toward your left knee until they touch.
- Return to the starting position and keep repeating this exercise for 45 seconds on each side and that completes the exercise.
