This 8-Minute Abs Circuit Will Build Serious Core Strength
The key to becoming a stronger athlete is a strong core, but it’s easy to forget—or simply not have enough time—to add in some abs exercises at the end of a training ride.
The good news is, you don’t need a whole lot of time: You can challenge your core and build strength in just eight minutes, thanks to this abs circuit that can improve your performance on the bike.
This core circuit targets every part of your core, from your hips, to your trunk, to your obliques, and it incorporates rotation, flexion, and extension on all sides, explains Dane Miklaus, C.S.C.S., WORK Training Studio founder.
“Each of the moves in this routine challenge two or more of those movement patterns, providing a well-rounded and complete workout,” he says. “It finishes off with a little combo core challenge and metabolic boost, because who doesn’t like getting a little breathy?”
How to do it: Each exercise is demonstrated by Charlee Atkins, a certified personal trainer in New York City, so you can learn the perfect form. Watch the video above to get her expert tips, then read the descriptions below for more information.
Perform each move for 40 seconds, going from one move to the next (trying not to rest in between). One round is six moves, which takes about four minutes. Repeat twice for an eight-minute workout.
High Plank Opposite Limb Reach
Begin in a high plank position with wrists directly below shoulders, and feet shoulder-width apart. Brace your core, then lift your left arm and right leg up in the air until even with your torso. To help with stability, think about pushing into the floor with the opposite hand and foot on the ground. Lower your limbs slowly back to starting position and repeat on the other side. Continue alternating, in control, while focusing on minimizing the side to side or rotational action at your hips.
Superman
Lying facedown, extend all four limbs out. Squeeze you back and glutes to elevate your trunk and legs off the floor. You’ll be using the erector muscles (those that run the length of your spine), glutes, hamstrings, the back of your shoulders, and traps to bring your limbs as high as possible. Try to remain extended from the tips of your fingers to your toes. keep gaze down so you don’t strain your neck. Lower back towards the floor. Repeat.
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Flutter-Kick Leg Lift
Lie faceup with hands at your sides, or underneath the small of your back for support. Engage core to lift both shoulder blades and legs up off the mat. Begin to flutter the feet as you raise them up so hips form a 90-degree angle before slowly lowering legs back down toward the mat. Continue to lift and lower the legs as you flutter kick and engage your lower abdominals.
Alternating Side Plank
Begin in a side plank position: lie on right side then lay right forearm down on the mat with elbow bent so elbow is directly underneath your shoulder and your feet are stacked on top of one another. Engage core to lift your hips off the floor, and extend left arm up toward the ceiling. Slowly curl left hand toward the right on the ground as you roll your hips and toes forward as if dropping into a low forearm plank.
Plant the left forearm on the floor, and shift the weight into the left shoulder as you unfold the circle in the opposite direction. Stop the rotation once you have achieved a successful plank on the opposite side. Continue to alternate and repeat.
Seated Core Twist
From a seated position, place fingertips behind ears, elbows out wide, and lean back until you feel like you must pull your feet off the floor to counterbalance. Contract through your abdominals while keeping your chest elevated to achieve balance on your tailbone. Pull your right knee in to your chest while extending your left leg long to create a counterbalance and stay in the position; simultaneously rotate your torso toward the right, sending left elbow to right knee. Pause for a moment, and then return to center. Rotate to send right elbow to left knee. Continue to alternate.
Plank Mogul
Start in a high plank position and brace your abs to create a solid foundation. Pulling down with your scapula (shoulder blades), and slightly upward with your hips, elevate your torso slightly as you jump both feet toward right hand, bringing bent knees close to touching your right elbow.
Focus on landing softly. Then spring back to the starting position in high plank. The moment your feet land, jump both feet to left hand, with knees coming to rest just inside your left elbow. Continue hopping back and forth—right side, middle, left side, middle—as fast as possible while still maintaining proper core position.
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