- 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.
Abs 2
1 min
·
9 exercises
Add notes / instructions
Dumbbell Weighted Leg Pull-Ins
Hanging Knee Raises
Hanging Leg Raises
Jackknife Sit-up
Kettlebell Windmills
Reverse Bench Crunches
Reverse Crunch
Seated Bench Leg Pull-Ins
Windshield Wipers
This Abs 2 1 min 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 9 exercises and see which muscle groups they target. Enjoy!
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Abs 2
1 min
·
9 exercises
Add notes / instructions
Dumbbell Weighted Leg Pull-Ins
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Hanging Knee Raises
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- 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.
- 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.
- Slowly bring your knees to the starting position. Repeat.
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.
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.
Hanging Leg Raises
Primary muscle group(s):
Abs
Secondary:
Forearms, Glutes & Hip Flexors
- Grip a chin up or pull up bar with a firm overhand grip.
- Hang from the bar with your legs straight.
- Raise your legs by flexing your hips forward and bending your knees up towards your chest.
- 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.
- Return to the starting position, lowering your legs slowly until they are straight.
- Repeat.
For added resistance you can wear a dip belt with weight suspended from.
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
- 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.
- 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.
- Slowly bring your knees to the starting position. Repeat.
Jackknife Sit-up
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.
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):
Abs
- Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
- Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
- Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Kettlebell Windmills
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Hamstrings, Shoulders, Triceps
- Safely clean and press a kettlebell overhead.
- Keep the kettlebell above you. Your elbow should be locked out.
- Now push your butt toward the arm with the kettlebell. Bend from the hips, reaching for the floor with the opposite hand. Keep your gaze on the kettlebell during the movement.
- Once you touch the floor, pause, make sure the arm is still locked out, and return to the starting position.
Reverse Bench Crunches
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Lie on your back on a flat bench.
- Reach overhead and grab the top of the bench with both hands.
- Brace your abdominal muscles.
- Straighten your legs and lift them up. Stop when they are above parallel.
- Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
- Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals.
Primary muscle group(s):
Abs
- Lie flat on an exercise mat on the floor.
- Extend your legs fully and place your hands palms down, flat on the floor beside you.
- Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
- As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
- Continue the movement until your knees are touching your chest, or as far as comfortable.
- Hold for a count of one.
- In a controlled movement, return your legs to the start position, exhaling as you do so.
- Repeat.
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:
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.
Reverse Crunch
Primary muscle group(s):
Abs
- Lie flat on an exercise mat on the floor.
- Extend your legs fully and place your hands palms down, flat on the floor beside you.
- Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
- As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
- Continue the movement until your knees are touching your chest, or as far as comfortable.
- Hold for a count of one.
- In a controlled movement, return your legs to the start position, exhaling as you do so.
- Repeat.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Lie on your back on a flat bench.
- Reach overhead and grab the top of the bench with both hands.
- Brace your abdominal muscles.
- Straighten your legs and lift them up. Stop when they are above parallel.
- Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
- Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals.
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:
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.
Seated Bench Leg Pull-Ins
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
- Grip the sides of the bench for stability.
- Leaning back to about a 45-degree angle from the bench. This is the start position.
- 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.
- 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
- 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:
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.
Windshield Wipers
Primary muscle group(s):
Abs, Obliques
- Lie on an exercise mat, keeping your back flat with no arching of the spine.
- Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
- Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
- As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
- Pause briefly, then rotate to the other side without pausing in the start position.
- When you have rotated to both sides, that is one repetition.
- Repeat for the desired number of repetitions.
This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as described above; intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.
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.
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Exercises done
of 9
Approx. time left
32:15
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