If you’re looking for a challenging and effective abs workout that will target your entire core, try this 30-minute workout. This workout is suitable for intermediate to advanced fitness levels and can be done at home with no equipment required.
Plank (1 minute): Get into a push-up position with your hands directly under your shoulders and your toes on the ground. Hold your body in a straight line from head to heels for one minute.
Side plank with leg lift (30 seconds per side): Lie on your side with your forearm on the ground and your elbow directly beneath your shoulder. Lift your hips off the ground until your body forms a straight line from head to feet. Lift your top leg and hold for 30 seconds, then switch sides.
Bicycle crunches (1 minute): Lie on your back with your hands behind your head and your knees bent. Lift your shoulders and feet off the ground and extend your right leg while bringing your left knee towards your chest. Twist your torso to bring your right elbow towards your left knee. Switch sides and repeat.
Russian twists (1 minute): Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly and hold a weight or medicine ball in front of your chest. Twist your torso to the right and tap the weight on the ground, then twist to the left and tap the weight on the ground.
Leg raises with hip lift (1 minute): Lie on your back with your legs straight and together. Lift your legs off the ground until they are perpendicular to the floor. Lift your hips off the ground and hold for a few seconds, then lower back down.
Crunches with leg extension (1 minute): Lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground as you extend your right leg and reach your left hand towards your right foot. Switch sides and repeat.
Mountain climbers (1 minute): Get into a push-up position with your hands directly under your shoulders and your toes on the ground. Bring your right knee towards your chest, then switch and bring your left knee towards your chest, alternating quickly.
Reverse crunches (1 minute): Lie on your back with your knees bent and feet flat on the ground. Place your hands under your lower back for support. Lift your hips off the ground and towards your chest, then lower back down.
Toe touches (1 minute): Lie on your back with your legs straight up in the air. Lift your shoulders off the ground and reach your hands towards your toes.
Russian twists with weight (1 minute): Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly and hold a weight or medicine ball in front of your chest. Twist your torso to the right and tap the weight on the ground, then twist to the left and tap the weight on the ground.
Repeat the circuit for a total of 30 minutes, taking breaks as needed. Remember to engage your core muscles throughout the workout and breathe deeply. You can adjust the reps and weights to suit your fitness level and goals.
