Time: 20 minutes
Equipment: Mat, Dumbbells
Good for: Abs
Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.
1. Cat Cow
How to: Start on hands and knees, knees under hips and shoulders over wrists. Tops of feet should be flat on the mat. Inhale, bringing gaze up to the ceiling and belly button toward the ground. At the same time, open chest and move tailbone toward the ceiling. Then exhale and curve back toward the ceiling, pushing shoulders and chest away from the mat. Draw belly button toward spine, and tuck tailbone under. Complete as many reps as possible in 30 seconds, and then continue to the next move.
2. Bird Dog
How to: Start on hands and knees with toes tucked under, knees under hips, and shoulders over wrists. Reach left arm forward while reaching left leg straight back with foot flexed. Pause when foot and hand are in line. Return to center, and repeat with right arm and left leg. Keep back flat throughout. Complete as many reps as possible in 30 seconds, and then continue to the next move.
3. Shoulder Taps
How to: Start in plank position, head in line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Bring right hand toward left shoulder, keeping core engaged to maintain still hips, then lower right hand back to ground. Bring left hand toward right shoulder, then bring left hand back down. Complete as many reps as possible in 30 seconds, alternating sides, and then continue to the next move.
4. Locust Lifts
How to: Starting lying face-down, hands by the hips, and palms up. Forehead and tops of feet should be on the ground. Lift thighs and chest up off the ground, only going as far as you can without straining lower back. Pause at the top, and lower down to repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.
5. Lateral Bear Walk
How to: Start in bear plank, with shoulders over wrists, knees under hips and hovering a few inches off of mat. Move hands and feet left for three steps, keeping hips stable, head in line with tailbone, and knees lifted off of the floor. Don’t let feet or hands cross. Move hands and feet right for three steps. Complete as many reps as possible in 30 seconds, alternating directions, and then continue to the next move.
6. Forward Bear Walk
How to: Start in bear plank, with shoulders over wrists, knees under hips and hovering a few inches off of mat. Walk right hand and left foot forward at the same time, then left hand and right foot. Take three steps forward and backward, keeping back flat and hips stable. Continue moving forward and backward for 30 seconds, then proceed to the next move.
7. Dumbbell Swing
How to: Stand with feet slightly wider than hip-width apart, holding one heavy dumbbell like a goblet. Hinge from the hips and bend knees while reaching the dumbbell back and between legs, keeping back flat and core engaged. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
8. Single-Arm Leg Lower On Right Side
How to: Start by lying on the back. Keep left arm out to side and raise right arm straight up, holding dumbbell in hand directly above right shoulder. Lower back should be pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
9. Single-Arm Leg Lower On Left Side
How to: Start by lying on the back. Keep right arm out to side and raise left arm straight up, holding dumbbell in hand directly above left shoulder. Lower back should be pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
10. Mountain Climbers
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Drive right knee into chest, then bring to start. Repeat on left side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
11. Dumbbell Swing
How to: Stand with feet slightly wider than hip-width apart, holding one heavy dumbbell like a goblet. Hinge from the hips and bend knees while reaching the dumbbell back and between legs, keeping back flat and core engaged. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
12. Single-Arm Leg Lower On Right Side
How to: Start by lying on the back. Keep left arm out to side and raise right arm straight up, holding dumbbell in hand directly above right shoulder. Lower back should be pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
13. Single-Arm Leg Lower On Left Side
How to: Start by lying on the back. Keep right arm out to side and raise left arm straight up, holding dumbbell in hand directly above left shoulder. Lower back should be pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
14. Mountain Climbers
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Drive right knee into chest, then bring to start. Repeat on left side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
15. Reverse Table Top Pull-Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
16. Dumbbell Pull-Through
How to: Start in plank position, head in line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Both dumbbells should be on left side. Drag dumbbells along ground to right side one at a time. Repeat on opposite side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
17. Jackknife Pull-Over
How to: Start lying on back, holding a single dumbbell in hands like a goblet. Core should be engaged and arms and legs should be held out straight, hovering a few inches off the ground so body forms one curved line. Bring elbows and knees in at the same time, lifting shoulder blades off the ground and pausing when arms and knees meet in the middle. Return to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
18. Plank Hold
How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together (you can move them apart to make the move easier). Keep core engaged and tailbone tucked under. Hold for 45 seconds. Rest for 10 seconds, and then continue to the next move.
19. Reverse Table Top Pull-Through
How to: Start in reverse table top position. Hips should be lifted, and shoulders should be over wrists, with knees over feet. Keep chest open so body is flat. Slowly lower hips down and through arms while extending legs and keeping hips off the ground. Pull body back through to start and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
20. Dumbbell Pull-Through
How to: Start in plank position, head in line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Both dumbbells should be on left side. Drag dumbbells along ground to right side one at a time. Repeat on opposite side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
21. Jackknife Pull-Over
How to: Start lying on back, holding a single dumbbell in hands like a goblet. Core should be engaged and arms and legs should be held out straight, hovering a few inches off the ground so body forms one curved line. Bring elbows and knees in at the same time, lifting shoulder blades off the ground and pausing when arms and knees meet in the middle. Return to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
22. Plank Hold
How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together (you can move them apart to make the move easier). Keep core engaged and tailbone tucked under. Hold for 45 seconds. Rest for 10 seconds, and then continue to the next move.
23. Triple Triple
How to: Start on back, with knees bent, feet on floor about 6 inches from butt, and hands behind head. Lift chest up toward the ceiling three times, keeping lower back pressed into the mat. Bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips off mat 2 to 3 inches each time. Complete as many reps as possible in 30 seconds, and then continue to the next move.
24. Reverse Crunch
How to: Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off the ground. Return to start with control. Complete as many reps as possible in 30 seconds, and then continue to the next move.
25. Hip Dips
How to: Start in elbow plank, shoulders over elbows and feet hip-distance apart. Bring hips down and to the left, keeping core engaged, then arc them back up to start and down and to the right in one fluid motion. Continue alternating sides, and complete as many reps as possible in 30 seconds before continuing to the next move.
26. Triple Triple
How to: Start on back, with knees bent, feet on floor about 6 inches from butt, and hands behind head. Lift chest up toward the ceiling three times, keeping lower back pressed into the mat. Bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips off mat 2 to 3 inches each time. Complete as many reps as possible in 30 seconds, and then continue to the next move.
27. Reverse Crunch
How to: Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off the ground. Return to start with control. Complete as many reps as possible in 30 seconds, and then continue to the next move.
28. Hip Dips
How to: Start in elbow plank, shoulders over elbows and feet hip-distance apart. Bring hips down and to the left, keeping core engaged, then arc them back up to start and down and to the right in one fluid motion. Continue alternating sides, and complete as many reps as possible in 30 seconds before continuing to the next move.
But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day fitness challenge, which kicks off on January 6. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and useminimal or no equipment. Join our Facebook group for daily motivation, progress checks, and more!
Source: Read Full Article