Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 5 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Monday is for Abs

9 min
 · 
5 exercises
Machine Ab Crunches
3 sets
10 reps
Cable Core Rotation
3 sets
10 reps
Standing Side Bends
4 sets
10 reps
Hanging Leg Raises
3 sets
10 reps
Seated Bench Leg Pull-Ins
3 sets
10 reps
This Monday is for Abs 9 min-minute gym workout plan effectively targets your abs. 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 5 exercises and see which muscle groups they target. Enjoy!

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!
Monday is for Abs
9 min
 · 
5 exercises
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Machine Ab Crunches
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
  1. Sit on the ab machine and select a slight resistance. Position your feet under the pads and grab hold of the top handles.
  2. Make sure your arms are bent at 90 degrees and rest your triceps on the pads.
  3. Begin lifting your legs up as you engage your abs and crunch your upper torso. Exhale as you do so.
  4. Pause and slowly return to starting position as you inhale.

Tip: Use slow, controlled motions and concentrate on using your abs to control the weight. Your feet and legs should be relaxed throughout.

Cable Core Rotation
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Obliques
  1. 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.
  2. Twist from the hips. Move arms across the body, achieving a full extension.
  3. Return to starting position.
  4. Once complete, do the same amount of sets/reps on the other side.
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
  1. 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.
  2. 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.
  3. 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
  1. Sit on an exercise mat with your legs fully extended and your upper body upright.
  2. Grip a weight plate between both hands.
  3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
  4. Cross your your ankles and raise them off the floor slightly.
  5. Bend your knees towards you slightly.
  6. Lean back about 15 degrees to balance your body. This is the start position.
  7. 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.
  8. Return to the start position inhaling as you do so.
  9. Repeat the same movement, this time to your right side, again exhaling as you do so.
  10. 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.

Standing Side Bends
4 sets
10 reps
Set 1 of 4
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
  2. Place your right hand on your waist, palm facing in. This is the start position.
  3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
  4. Continue as far as possible, then hold for a count of one.
  5. Return to the start position, exhaling as you do so.
  6. Repeat the movement this time bending to the left and returning to the start position.
  7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):
Obliques
  1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
  2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
  3. Pause and feel the contraction in your obliques then slowly return to the starting position.
Hanging Leg Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Forearms, Glutes & Hip Flexors
  1. Grip a chin up or pull up bar with a firm overhand grip.
  2. Hang from the bar with your legs straight.
  3. Raise your legs by flexing your hips forward and bending your knees up towards your chest.
  4. Continue to raise your knees towards your chest by flexing your waist forward. Don’t swing your body to use momentum. Use your abdominals to pull your legs up.
  5. Return to the starting position, lowering your legs slowly until they are straight.
  6. Repeat.

For added resistance you can wear a dip belt with weight suspended from.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. 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.
  2. Your torso should be straight and your lower back pressed against the pad of the bench if using one.
  3. Keep your legs extended and pointing down to the floor. This is the start position.
  4. 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.
  5. Return to the start position in a smooth, controlled movement while inhaling.
  6. 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
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Position yourself underneath a pull-up bar. Reach overhead, taking a grip that is at or just outside of shoulder-width. Place a slight bend in the elbows at all times.
  2. Breathe out forcefully as you bring your knees up and towards your chest. Minimize swinging by contracting your abdominals throughout. Pause at the top of the movement.
  3. Slowly bring your knees to the starting position. Repeat.
Seated Bench Leg Pull-Ins
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
  2. Grip the sides of the bench for stability.
  3. Leaning back to about a 45-degree angle from the bench. This is the start position.
  4. Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
  5. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Workout done!
Exercises done
of 5
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!