Ab day

14 min

6 exercises

Crunches

1 sets

20 reps

Bicycles

2 sets

20 reps

Jump rope

3 sets

50 reps

Swiss Ball Leg Lifts

2 sets

10 reps

Standing Cable Crossover Press

2 sets

10 reps

Captain's Chair Leg Raises

2 sets

10 reps

This Ab day 14 min-minute gym workout plan effectively targets your abs, chest and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Ab day

14 min

6 exercises

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Crunches

1 sets

20 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.

Primary muscle group(s):

Abs

Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
Outstretch your arms above your chest so that they run parallel to your legs.
Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
Lower your shoulders back to the floor to complete one rep.

Bicycles

2 sets

20 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors, Quadriceps

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):

Abs

Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
Pause and return to the starting position.

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.

Jump rope

3 sets

50 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves, Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Hold one rope end in each hand out to your sides with the middle of the rope behind you.
Keep the rope ends even with your hips.
Rotate your wrists to swing the rope up over your head.
As the rope swings down in front of and towards you, jump over the rope with both feet.
Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):

Calves

Stand up straight with your hands at your sides.
Keep your back straight and your core tight.
Forcefully press off the ground with the balls of both feet.
Launch into the air and land softly on the balls of your feet.
Focus the tension in the calf muscles, NOT the quadriceps.
Repeat.

Swiss Ball Leg Lifts

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie face up with your legs straight and a swiss ball between your ankles.
Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
Slowly lower the ball down until it gently touches the floor.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
Extend the legs back down towards the floor to the starting position.

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors

Lay on a mat with your arms flat by your sides and your glutes, hamstrings, and calves all resting on a Swiss ball.
Pull your heels into the Swiss ball allowing you to ‘grip’ the ball between your heels and glutes.
Putting pressure on your arms, roll your lower body back so that your glutes and lower back leave the ground with the Swiss ball held tightly.
Lower your back and glutes slowly back to the ground to complete one rep.

Note – Take care not to lower yourself too quickly, this may cause the Swiss ball (with you attached) to bounce in a strange manner.

Standing Cable Crossover Press

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
When the dumbbells are parallel with the ground, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a pec deck machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

Captain's Chair Leg Raises

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Lower Back

Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
Your torso should be straight and your lower back pressed against the pad of the bench if using one.
Keep your legs extended and pointing down to the floor. This is the start position.
Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
Return to the start position in a smooth, controlled movement while inhaling.
Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
Extend the legs back down towards the floor to the starting position.

Workout done!

Exercises done

of 6

Total time

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