If “Working Out More” and “Getting a 6-Pack” Are Your 2019 Goals, Do This 30-Minute Workout
Mountain Climber Sliders
- With a slider or paper plate under the ball of each foot, start in a basic straight-arm plank position.
- Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your slider along the floor. As you push that leg back, pull the other knee forward.
- Continue for 30 seconds.
Plank to Bear
- Begin in plank position with a slider or paper plate under the ball of each foot.
- Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintain a flat, tabletop back.
- Maintain a stable upper body as you push your legs back to plank to complete the rep.
- Do as many reps as you can in 30 seconds.
Scissor Kicks
- Lying on your back, lift your legs two to three inches off of the ground. Place your hands on the floor beside you or underneath your lower back for extra support.
- Cross your right ankle over your left ankle, then cross your left ankle over your right ankle.
- This counts as one rep.
- Keep doing scissor kicks for 30 seconds.
Half Banana
- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat, then perform on the other side. This completes one rep.
- Complete as many reps as you can in 30 seconds.
Plank With Knee Tap
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don’t let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
- Do as many reps as you can in 30 seconds.
Knee Driver
- Begin in an elbow plank position with the abs engaged.
- Draw the left knee into the chest. Then step the foot back to the elbow plank position. Now draw the right knee into the chest and then step it back to the elbow plank position.
- This counts as one rep.
- Continue alternating sides and complete as many reps as you can in 30 seconds.
- Roll onto your belly and read on to learn how to stretch your abs with Cobra pose.
Post-Workout Stretch: Cobra Pose
- Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
- As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
- Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.