is difficult to do on a regular basis for most people. The main problem that arises is taking the time to go to the gym. When you factor in the time it takes to get there, warm up, train, stretch, cool off, bathe, and get home, it can be a good hour or two of your time.
While home workouts are more convenient, many take 30-45 minutes that we just don’t have to waste. That’s why this 7 minute core workout is so awesome. When you’re short on time, doing bodyweight exercises is your best option (1).
Also, it is better to work multiple muscle groups at the same time than to isolate specific muscles. Exercises like the ones below will burn calories, improve flexibility, and build strength at the same time (2).
Smart, efficient, and high-intensity, this quick workout is just what you need to tone your midsection and strengthen your back.
Better yet, this home workout even has killer cardio in the mix.
After trying this workout, you will even feel your shoulders and pelvic floor, so it is best not to do it every day.
7 minute abdominal workout at home
To use this workout, perform each exercise for 30 seconds, resting 5-10 seconds before moving on to the next item. The goal is to perform as many reps as possible for each exercise without breaking shape. You will be able to do more as your body gets used to it.
- Stand with your feet shoulder-width apart. Keep your heart engaged.
- Shift your weight onto your right leg and bend your raised left knee at a 90 degree angle. Place your arms in front of you as if you were climbing a ladder.
- Extend your left arm above your head as you push the right foot up to lift your right knee to hip height. Pull your left arm down as you lower your right leg and shift your weight.
- Alternate your legs and arms as quickly as possible while repeating the exercise.
2. Knee crunch
- Lie on your back with your fingertips behind your ears and your legs straight.
- Lift your legs about six inches off the ground.
- Relax your neck, engage your core, and lift your shoulders off the floor to perform a sit-up, bringing your knees closer to your chest.
- Return to the original position and repeat.
3. Buttock bridge
- Stay on your back and bend your legs to place your feet firmly on the floor.
- Place your arms at your sides with your palms facing the ceiling.
- Keeping your shoulders and head firmly on the round, press down on your feet and lift your hips off the floor, creating a straight line between your shoulders and knees.
- Lower your hips a few inches from the turn and repeat.
4. Bike crunch
- Stay on your back with your knees bent and bring your fingers behind your ears. Lift your feet off the floor to bring your knees closer to your chest.
- Lift your head and shoulders off the ground and push your elbows to the side. Relax your neck.
- Bring your right elbow to your left knee as you extend your right leg straight out, hovering a few inches off the floor.
- Quickly back up to bring your left elbow to your right knee.
5. High knees
- Stand straight with your feet hip-width apart.
- Engage your core and use your lower abs to raise and lower one knee at a time as if you were running in place. Make sure to bring your knee up to your hips.
- Keep your back straight and shoulders back as you move from knee to knee as fast as possible.
6. Reverse crunch
- Lie on your back with your arms at your sides.
- Bend your knees and lift your feet off the floor to bring your knees directly above your hips with your calves straight.
- Engage your lower abs to lift your hips off the floor, bringing your knees up to your chest.
- Bring your knees back to the starting position, keeping your abs engaged throughout.
- Begin in a high plank position, with your hands and toes firmly pressed into the ground.
- Keep your core tight and your hands directly below your shoulders.
- Bring your right knee to your chest, keeping your gaze on the floor in front of you.
- Bring that leg back to the original position and repeat with your left knee.
- Change knees as quickly as possible.
8. Windscreen wiper
- Lower yourself to the ground and roll onto your back.
- Bring your arms out to the sides starting at a “T” with your body.
- Lift your leg up to the ceiling, keep them straight while your head and should stay on the floor.
- Lower both legs to the floor on your right as close to the floor as possible without losing shape.
- Reverse the movement to lower both legs to the left.
9. Push the jacks
- Stand with your feet together, your back straight, and your shoulders back.
- Bend your elbows and place your hands on your shoulders with the palms facing up.
- Jump while widening the space between your feet (like a jump jack) as you pump your hands up towards the ceiling.
- Reverse the movement and repeat.
- Start in a high plank position.
- Engage your core and jump your legs forward to place your body in the upside down “V” position. Keep the knees slightly bent.
- Return to the starting position.
- Lie on your back, arms at sides and legs straight.
- Engage your trunk to touch your right foot with your left hand.
- Lie down and repeat, touching your left foot with your right hand.
- Repeat, alternating sides each time.
12. Holding of the hollow body
- Stay on your back with your legs straight and your arms by your side.
- Engage your core to lift your shoulders and legs off the ground. Keep your lower back firmly on the floor.
- Hold this position for 30 seconds.
If you have time, run this home training circuit 2-3 times.