- 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.
Bye Bye Belly - Abdominal Exercises
21 min
·
11 exercises
Flutter Kicks
Bird Dogs
Leg Pull-In Knee-ups
Inchworms
Reverse Crunch
Plank
Sit-ups
Swiss Ball Plank
Swiss Ball Crunches
Swiss Ball Knee Tuck to Chest
Swiss Ball Leg Lifts
This Bye Bye Belly - Abdominal Exercises 21 min gym workout plan effectively targets your abs, back 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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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!
Bye Bye Belly - Abdominal Exercises
21 min
·
11 exercises
Flutter Kicks
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Bird Dogs
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
- Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
- Simultaneously lift your right arm and left leg off the floor.
- When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
- Repeat the same movement with your left arm and right leg.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Leg Pull-In Knee-ups
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.
Inchworms
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
- Stand tall with your legs extended straight.
- Bend over from the hips and touch the floor with your palms flat on the floor.
- Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
- Take small steps and walk your feet to your hands.
- Continue for the desired amount of repetitions and then straighten up to the starting position.
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.
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.
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.
Sit-ups
Primary muscle group(s):
Abs
- Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under something to keep them steady.
- Place your hands behind your head, elbows pointing out.
- Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.
- Hold and then return to starting position.
Swiss Ball Plank
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Assume a push-up position and rest your forearms flat on a swiss ball. Your legs should be straight behind you with your feet resting on your toes. Keep your legs hip-width apart.
- Raise your hips to form a straight line with your body and hold the position for approximately 30 seconds. Keep your core engaged and breathe deeply.
- Slowly lower down to starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, place your elbows on each side of the rubber side. Take a push-up position. Make sure your feet are together, core is tight and hips are level.
- Brace your body on the BOSU Ball while focusing the entire contraction in your core. Keep hips from dipping by driving them up at a slight angle if you feel yourself dropping.
- Hold this position for the entire set.
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.
Swiss Ball Crunches
Primary muscle group(s):
Abs
- Sit on an exercise ball, your feet flat on the floor.
- Roll the bottom half of your glutes off the ball by walking your feet away from the ball. Your lower back should be positioned at the top centre of the ball.
- Place your hands loosely behind or on the sides on the sides of your head, but don’t use your them to pull yourself up. Doing so can cause neck injuries.
- Curl your upper body forward rolling your shoulders forward and down towards your hips.
- Continue curling forward as far as comfortable. Hold and squeeze your abdominal muscles for a count of one.
- Return to the starting position and pause, then repeat.
For added resistance,you can hold a weight plate to your chest.
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
- 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.
Swiss Ball Knee Tuck to Chest
Primary muscle group(s):
Abs
Secondary:
Calves, Glutes & Hip Flexors, Quadriceps
- Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
- Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
- Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
- Slowly straighten your legs and roll the ball out to the starting position.
Primary muscle group(s):
Abs, Chest, Shoulders
Secondary:
Glutes & Hip Flexors
- Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
- Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
- Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
- Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
- Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
- Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Swiss Ball Leg Lifts
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.
We're not done yet!
Exercises done
of 11
Approx. time left
32:15
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