Ab Blaster Workout
Updated: Jan 18, 2021
Here’s a great (and challenging) 10-minute ab blasting workout. You need no special equipment, just a mat or soft surface to workout on.
Make sure you warm up before doing any workout. Here’s the classic Fit for Self warm-up routine.
The Circuit
Complete 30 seconds of each exercise
Plank Body Saw
Extension Crunch
Plank Jump-Ins
Infinity Circles
Rainbow Drops
Criss Cross
Rest for 30 seconds
Complete the circuit 3 - 4 times.
Plank Body-Saw
Start in a plank position on your elbows. Move your body forward over your elbows and then back into your toes, in a saw-like motion. Repeat for 30 seconds.
Extension Crunch
Lying on your back with core engaged, so your low back is very close to the floor, reach your arms and legs up towards the ceiling. Reach your arms over your head and extend your legs down towards the floor — only as far as you can without letting go of your core engagement (if your back starts to arch up you have lost your core engagement).
Once full range of motion is reached on the extension, bring your arms and legs in together to perform a crunch position where your hips will roll up off the floor. That extension and crunch motion is one repetition.
Plank Jump-Ins
Start in a plank position with your arms fully extended and hands directly under your shoulders. Jump your knees in towards your chest, but only jump far enough that your knees are directly under your hips. Then jump back out to a full plank position. You have completed one repetition.
Infinity Circles
Lying on your back, engage your core and straighten legs toward the ceiling. With your feet in the air, draw a figure eight with your feet lengthwise to your body. Perform ten one way and ten the other direction.
Rainbow Drops
Start in a plank position bracing on your elbows and toes. Rotate your hips to drop one hip down towards the floor. Then drive your hips from the side back up to centre. Drop the opposite hip down towards the floor and push back up to center to complete one set.
Criss-Cross
Lying on your back place your hands under your pelvis to protect your low back. Raise your heels off the floor, but keep your legs as low to the floor as you can without your core releasing. Move your feet one over each other in a criss-cross motion without letting them touch the ground.