No Equipment At Home Ab Strengthening Workout

Happy Monday to you all!  How was your weekend?  Mine was pretty good - I taught an abs & core strength class on Saturday morning, which always starts my weekend off on the right foot.  Then I spent the afternoon cleaning out my closet in preparation for my move.  I really don't know where all these clothes came from!  I have bags upon bags of them to consign and donate... it's a bit overwhelming!  Sunday was productive, too - a stay at home day filled with chores.  What did you all do?  Anything fun?

On to the fitness for today... Last week I posted quite a few workouts, but the one that you all seemed to like the most was this 10-Minute Ab Burner with Alternating Planks.  Quick ab workouts are super popular now (who doesn't love a strong core?), so here's another one for you!  It's quick and effective, and best of all, you don't need any equipment to do it.  Ready?

No Equipment At Home Ab Workout

No Equipment At Home Ab Strengthening Workout

All you need is some floor space.  Let's get started!

30 In & Outs - sit down on the floor, legs extended with hands by your sides, elbows on the ground.  Bring your knees to your chest (and chest to your knees), using your abdominals to pull your legs in and chest up.  Your elbows should come off the ground, but hands stay planted.  Do 30 total.  Trainer Tip: if you want to increase the intensity, take your hands off the floor and extend them overhead.

20 Knee-to-Chest Planks + Leg Raise (each side) - start in a plank on your hands and bring your right knee into your chest.  Immediately extend it back out and without touching it to the ground, raise it up as high as you can while maintaining the plank position.  Keep that pattern going for 20 continuous reps on the right side without letting your foot touch the ground.  Once done on the right, switch to the left for 20.

2-Minute Banana Rolls - start on your back, arms by your ears and legs out straight, hovering over the ground.  Maintaining your arm and leg position throughout, hold that position for 15 seconds, then roll over onto your right side.  Hold for 15 seconds.  Then onto your stomach - hold for 15.  Finally, roll onto your left side and hold for 15.  Do that pattern once more (back, right, stomach, left), holding for 15 seconds in each position for a total of 2 minutes. 

20 Side Plank Hip Dips (each side) - start out in a side plank, either on your elbow (easier) or up on your hand (harder).  From this position, dip your hips down, keeping your feet stacked and shoulder over your wrist/elbow.  Now raise your hips up to slightly higher than starting position. Continue the dips for 20 on each side.

30 Heels to the Sky - lie on your back, legs straight above you, feet flexed so the bottoms are parallel to the ceiling.  Using only your abs to move yourself, lift your butt & lower back up off the floor, driving your heels straight up toward the ceiling.  Lower yourself back down slowly, keeping your legs raised above you the entire time.  Do 30 lifts.  Trainer Tip: if you need a little support, place your hands under your lower back.

Remember to go through that one more time for the full workout!  Enjoy it!  Your abs will thank you. :)

Readers: chat with me!  Do you do workouts at home?  If so, what's your favorite exercise?  How about your favorite ab exercise?  How was your weekend?