- Stand with feet shoulder-width apart. Keep the lower back straight and the core tight. Reach up and grab a pull-down bar with a wide grip.
- Keeping your arms straight with a very slight bend in the elbow, pull the bar down to your hips. Breathe out and flex your lats as you do so.
- Pause and slowly return to the top of the movement. Do not let the weight rest against the stack. Repeat the movement.
Abs, Lats, Obliques, Back
1 min
·
6 exercises
Straight Arm Pulldowns
Upward Cable Wood Chops
Cross body Cable Rows
Cable Core Rotation
Kneeling Cable Crunches
Low Cable Back Rows
This Abs, Lats, Obliques, Back 1 min-minute gym workout plan effectively targets your abs and back. 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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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Abs, Lats, Obliques, Back
1 min
·
6 exercises
Straight Arm Pulldowns
Primary muscle group(s):
Middle Back / Lats
Secondary:
Lower Back
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart)
- Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows.
- Keeping your arms slightly bent, slower lower the weight in a smooth arc to a position behind your head by rotating your shoulders. (as if putting your hands in the air)
- Keep moving the barbell behind your head until you feel a slight stretch in your chest. Hold for a count of one.
- Return to the start position in a smooth revers arc.
- Continue holding the weight above your chest, then repeat.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
- Lie with your upper back perpendicular on a bench.
- Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
- Grasp a dumbbell between your hands under the inner plate, palms facing up.
- Position the weight over your chest with your elbows slightly bent.
- Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
- To return to the starting position, pull the dumbbell up and over your chest.
Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.
Upward Cable Wood Chops
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
- Keeping your feet in position, rise and twist the weight to the opposite side of your body.
- Pause, contract the muscle and slowly return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
- Begin the movement by twisting with your obliques to pull the handle down and across your body.
- Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
- Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
- Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
- Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
- Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
- Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
- Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
Cross body Cable Rows
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
- Adjust a cable pulley system with handles above shoulder level.
- Grab each side of the pulley system with opposite hands. Your arms will form an X shape.
- With a tight core, pull each side of pulley system, expanding your chest while tightening your back.
- Hold the contraction in your back and slowly bring your arms back to the starting point.
- Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Cable Core Rotation
Primary muscle group(s):
Abs
Secondary:
Obliques
- Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
- Twist from the hips. Move arms across the body, achieving a full extension.
- Return to starting position.
- Once complete, do the same amount of sets/reps on the other side.
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
- Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
- Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
- Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
- Sit on an exercise mat with your legs fully extended and your upper body upright.
- Grip a weight plate between both hands.
- Hold the plate out in front of your abdominals keeping your arms bent slightly.
- Cross your your ankles and raise them off the floor slightly.
- Bend your knees towards you slightly.
- Lean back about 15 degrees to balance your body. This is the start position.
- In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
- Return to the start position inhaling as you do so.
- Repeat the same movement, this time to your right side, again exhaling as you do so.
- Return to start position and repeat.
When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
Kneeling Cable Crunches
Primary muscle group(s):
Abs
Secondary:
Forearms
- Kneel in front of a cable station with a rope attachment connected to the top pulley.
- Grip the rope attachment and place your wrists against your forehead.
- Flex your hips slightly to take the weight and to hyperextend your lower back.
- Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of your thighs. Hold for a count of one.
- Return to the start position in a controlled movement and repeat.
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.
- Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
- Keep your elbows locked.
- 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.
Make sure the weight is held very securely!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
- Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
- Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Low Cable Back Rows
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
- Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
- Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
- Lean forward, keeping your back straight and grip the V-bar handles with both hands.
- Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
- Your back should be slightly arched, with your chest should be pushed out. This is the start position.
- Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
- Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
- Hold for a count of one.
- Inhale as you return to the start position in a smooth movement.
- Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
We're not done yet!
Exercises done
of 6
Approx. time left
32:15
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