Here is an awesome 3-minute bodyweight ab workout that requires no equipment and can be done anywhere. This quick routine will shred fat from your midsection fast! It incorporates dynamic moves to torch calories and build muscle at the same time.
I am about to get ready to head to the college to do some teaching.
I am teaching a group of personal trainers on how to design exercise programs for people with knee and shoulder injuries.
It is going to be a great day. Now what I have for you today is a quick 3 Minute Bodyweight Workout that targets your abs from Kate Vidulich.
Enjoy!
Rick Kaselj
CLICK HERE to watch the video on YouTube
Hey, I am Kate Vidulich, Metabolic Training Expert here at AbAccelerators.com. I am totally pumped today because I have an awesome Ab Accelerator workout. You can use it to replace your current Ab training before you work out or at the end.
I use it with my clients at the beginning of the workout to get their core activated and strong [¹] for the rest of their training session. But whatever you like, the most important thing is you give it a shot.
These are bodyweight only, so you don’t need any equipment, and we’ve got three different moves coming up.
Let me show you how it goes:
1. Bird Dog Plank
You are down on the ground in a plank position with hands underneath your shoulders. You are going to extend your right arm and your left leg, and then you are going to switch with your left arm and right leg.
Bird Dog Plank
You are going to repeat this for eight repetitions. If you can’t do the Bird Dog Plank without you keeping on falling, regress down and do a Regular Bird Dog.
Regular Bird Dog
Hands under your shoulders, bracing your abs, extending your right knee, right arm, and left leg, and then alternate. You want to make sure with both of these exercises that you are engaging your abdominals the whole time, bracing your core as hard as you can as if someone is going to punch you in the stomach.
That way, you are making sure you are making a move correctly.You are going to take your rest, and then you move to the next exercise.
2. Side Plank with Rotation
You will start with the side plank, elbow on your shoulder. Squeezing your left glute, you will reach under and then up.
Side Plank with Rotation
You do ten repetitions on each side. Again engage this whole lateral side, weighing the outside with your left leg, and you lift over.
Then you can take your rest and then move into the final exercise.
3. Body Sword
You get down to a plank on your elbows, slide as far forward as you can, and then slide back as far as you can.
Body Sword
Make sure again that you keep your body in a straight line and you are engaging your abs. You are not letting your hips come up or dropdown.
You have to do each of these three exercises in order, with no rest between the moves. In the end, you will take 30 seconds to break, and you will repeat that for three rounds.
As you can imagine, it gets challenging because that 30 seconds rest is very short, but as you can see, it will help you get flat and sexy abs.
A Beginner Bodyweight Ab Workout
This beginner ab workout with no equipment will help you get stronger and more comfortable working on your core.
While the first two exercises are great for beginners, the plank exercise is a more advanced move that will take your ab workouts to the next level. Be sure to ease into each exercise slowly and always pay attention to your body!
Start with five repetitions of each exercise and build your way up to 10. You can do this workout twice a week as part of a full core routine if you’d like.
Step Up Abs Workout
This ab workout with no equipment is great for people who want to build strength and endurance in their core. It’s a total body workout that will increase your heart rate and help you burn fat and calories [²].
Be sure to use a low step or bench about knee height (about 12 inches high is a good place to start) to keep this workout safe for beginners.
If you’re new to exercise, do this workout twice a week. Start with five repetitions of each exercise. As you get stronger, you can increase the number of sets you do.
If you loved this workout, then make sure to check out the other 21 Ab Accelerator Workouts that you can use to replace your current Ab Training. It will help you get flat sexy abs and build a solid, strong core.
I am Kate Vidulich, have an awesome day.
