Pretty much every woman wants tight, toned abs. We've known that for a long time. But what most women don't know is that they already have them! They're just hidden under a thin layer of fat. To reveal your defined midsection, you may need to change your definition of an "abs workout." I apply the same high-intensity interval training (HIIT) technique that I use to prepare my body for beach volleyball season to my abs program.
One of my go-to abs workouts combines intervals of jumping rope with six core-sculpting moves. This 10-minute workout is an efficient and effective way to melt belly fat, improve core strength, and uncover your carved stomach. For best results, tack these moves onto the end of your regular routine or do them as a separate workout three to five days per week.
Workout details: Do 1 set of the prescribed number of reps for each exercise, jumping rope for 30 seconds at the beginning and between each move. Repeat the entire circuit 2 times.
You'll need: Jump rope, mat
Kick off the workout by jumping rope for 30 seconds to get your heart rate up. You'll repeat this quick cardio burst after every exercise in the circuit.
Lifting your leg engages the lowest part of your abdominal muscles (the rectus abdominis), while reaching to the outside of the opposite leg engages the internal obliques.
How to do it: Lie faceup with your hands by your side, palms down. Lift your left leg off the ground (keeping it straight) as you engage your core and raise your upper body, reaching your right hand to the outside of your left leg. Lower all the way back to the floor and repeat on the other side, lifting your right leg off the ground and reaching your left hand to the outside of your right leg. Continue alternating legs for 30 seconds.
Jump rope for 30 seconds.
Planks work all the muscles in your core, including the back and pelvic muscles. When these muscles are strong, everything works better. You feel better, look better, and have more energy.
How to do it: Come into full plank position with your hands below your shoulders and your feet hip-width apart. Keeping your hips level and your core braced, lift your right leg and draw your right knee in toward your left elbow. (The knee does not have to touch elbow). Return your right foot to plank position and repeat on the other side, lifting your left knee in toward your right elbow. Continue alternating legs for 30 seconds.
Jump rope for 30 seconds.
This classic Pilates exercise strengthens the core and inner thighs.
How to do it: Lie faceup with your knees and hips bent 90 degrees, hands by your side. Lift your head, shoulders, and upper back off the ground, and begin to pulse your arms, taking long, deep breaths (inhale for 10 counts, exhale for 10 counts). Your core should be engaged the entire time so that everything but your arms stays completely still. Continue taking deep breaths until you get to 100 arms pulses.
Jump rope for 30 seconds.
This is another great exercise to target your lower abdomen. The slow movement helps to engage the core without letting muscles take over.
How to do it: Lie faceup with knees and hips bent 90 degrees. Lightly place your hands behind your head and lift your shoulder blades off the mat. Extend your right leg straight, bringing your chest toward your bent left knee (imagine you are trying to bring the bottom of your right ribcage to meet your left hip). Come back to center and switch sides, extending your left leg straight, bringing your chest up to your bent right knee. Make sure to keep your elbows out wide. Inhale at the center and exhale as you twist your upper body toward your knee. Continue alternating legs for 30 seconds.
Jump rope for 30 seconds.
This exercise is a double whammy: It strengthens and tones the entire core while engaging the gluteus medius (the side of your rear). It also slims the waist, creating an hourglass shape.
How to do it: Lie on your left side with your knees straight, feet stacked. Prop your upper body up on your left elbow and forearm. Brace your core and raise your hips until your body forms a straight line from your ankles to your shoulders. Keeping your hips high, raise your top leg as high as you can, toe pointed forward (try to point it down to the ground). Keep leg straight and upper body completely still. Lower your top leg and repeat. Do 10 reps on each side.
