- 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.
Core
1 min
·
11 exercises
Alternate Heel Touches
Adductor Knee Raises
Flutter Kicks
Hip Raises
Lying Leg Raises
Weighted Russian Twists
Plank
Side Plank
Plank Jacks
Plank Leg Lifts
Wall Sits
This Core 1 min gym workout plan effectively targets your abs 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 11 exercises and see which muscle groups they target. Enjoy!
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Core
1 min
·
11 exercises
Alternate Heel Touches
Primary muscle group(s):
Obliques
Secondary:
Abs
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.
Adductor Knee Raises
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
- Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
- Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso.
- Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Flutter Kicks
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.
Hip Raises
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Lying Leg Raises
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
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.
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.
Weighted Russian Twists
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.
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.
Plank
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Side Plank
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on your side on an exercise mat.
- Fully extend your legs with one resting on top of the other.
- Fully extend the top arm down the side of your body.
- Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
- Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
- Contract your abdominal muscles and relax your shoulders.
- Continue breathing throughout the whole exercise.
- Hold this position for as long as you can.
- Relax and change sides.
- Repeat.
Plank Jacks
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Lower Back
- Get into a pushup position with hands under shoulders and body straight from head to toes.
- Engage your core and bend your elbows, keeping them in towards the body.
- Lower your body towards the floor.
- Straighten your arms and quickly jump the feet forward to outside of the hands.
- Jump back to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
- Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
- Slowly lower the leg to the starting position and repeat with the other leg.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Plank Leg Lifts
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
- Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
- Slowly lower the leg to the starting position and repeat with the other leg.
Wall Sits
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand tall against a wall with your head and back touching the wall.
- Position your feet so that they are shoulder-width apart and a few inches away from the wall.
- Rest your arms at your sides.
- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
- Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
- Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
- Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
We're not done yet!
Exercises done
of 11
Approx. time left
32:15
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