If you are in a hurry but are absolutely determined to make your core stronger, this super fast bodyweight abs workout is the only thing you need. In just 17 minutes, you’ll really feel your core working while simultaneously performing your shoulders and getting the right body posture as well—all this without any other implements but a yoga mat.
Whether you still have a long way to go on your core journey or you are one of the experienced ones, who want just a quick fire, this is a routine that will excite your core due to the evocation of functional, rotational movements. It forms the basis for a well-thought-out strategy, which combines strength with stability and coordination of the core.
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Why Bodyweight Workouts Work
Bodyweight exercises are so effective in terms of muscle gain and real-world strength. They not only work your muscles but also increase your balance, control, and require the engagement of your deep core stabilizers. The big plus of this workout is that you do not have to go to the gym or own special equipment—you can do it in your living room, on a mat.
Total Time: 17 minutes
Equipment Needed: Just a yoga mat
Target Areas: Transverse abdominis, rectus abdominis, obliques, shoulders
The Routine:
This is the way you ought to arrange your training:
- Do a 40 seconds set of each of the four core workouts
- Take a 20 second rest in between exercises
- Make 4 sets in total for a full 17 minutes workout
- Be ready with a short warm-up to be ready for the action
Workout Breakdown:
- Scorpion (Warm-Up – 30 seconds) Freeing the back and hips and activating the core and glutes.
- Plank Hip Dips The dynamic kind of plank, which is great for those who want to tone the oblique muscles and at the same time, develop more balanced and stronger core muscles.
- Lateral Shoot-Throughs A rotational exercise that creates a large power transfer from the center of your body to the extent of the body and in this way develops the ability to twist even while standing and working the transversus abdominis.
- Plank Up-and-Down This exercise is good as it targets not only deep but also superficial core muscles and at the same time gives your shoulders a good boost of strength through the frequent changes in the body position from the elbow to the high plank.
- Russian Twists The classic Russian Twist that is widely known for its effectiveness in abdominal exercises and sports rotational strength development more beneficial to hurt your core and not the spine.
Pro Tip:
Most people are mistaken and are moving at a high speed when they should be doing controlled movements. Always keep your hips still and in line with the ground in variations and remember not to hold the air when you are twisting or dipping. Good form and regularity will result in the expected outcome.
Tomorrow’s Challenge: Light Cardio Day
This routine is one section and it is crucial to follow the whole program. Apart from today, which is focused on the abdominal muscles, the next day should introduce a low or moderate-intensity cardio exercise. It may be that you go out for a walk around your neighborhood, take a spin class, or do a gentle run—simple activities that will still be enough to bring up the heart rate working on the recovery process.
Why It Works:
A combination of strength and cardiovascular workouts helps in keeping the metabolic process high, makes recuperation faster, and enables over-all fitness without exhaustion.
Apart from spending many hours in the gym or lifting heavy weights, a person can also get strong and sculpted muscles in the abdomen. This short but very effective bodyweight ab workout is a very good way for someone to do this all at the same time; improve the strength of the core, stay balanced, and the most important thing is to sweat without energy-intensive.
Do you think you need its frequentity in your weekly workouts? Trim your abs and show how thankful you are for them.
