In honor of #NationalWorkoutBuddyDay (which is coming up March 1!), WH is posting a series of workouts that are great to do with a buddy, whether they’re in the room next to you or sweating with you from afar. This one from Katrina Scott and Karena Dawn, Tone It Up co-founders and trainers, will work your abs and core. Don’t forget to post a pic on Instagram March 1 and tag #NationalWorkoutBuddyDay and @womenshealthmag.
This supserset workout is designed to have you do two abs exercises that target the same core muscles—obliques, transverse abdominis (TA), rectus abdominis (i.e. six pack)—back to back without taking a break in between moves. This way, you’ll work your middle even more while elevating your heart rate for an amazing cardio challenge. Plus, this mix of moves will also strengthen and sculpt your shoulders, glutes, and triceps, for a little bonus burn. Just remember to engage your core the entire time, by drawing your belly button back toward your spine, for a safe and effective workout.
Our superset abs routine is perfect to do on your own or with a friend. Plus, you don’t need anything except your bodyweight and a mat to crank out this circuit training session. We guarantee you’ll feel better for it because, as we always say: You’ll never regret a workout.
So grab a buddy, and try out this fun abs routine a few times a week for maximum results.
Time: 10 minutes
Equipment: Mat
Good for: Abs, core
Instructions: For the first superset, complete 15 reps of each exercise, then immediately start on the next one. Repeat the first superset without rest in between then continue this pattern for the remaining supersets.
Superset 1
Standing Cross-Body Crunches
Targeting: obliques
How to: Start in a standing position with feet shoulder-width apart. Bring arms out to sides with elbows bent at 90 degrees. Lift left knee to hip height and twist torso toward it, bringing right elbow across body toward elevated leg Lower foot back to start position and repeat on the opposite side. That’s one rep. Complete 15.
Triangle Oblique Reach
Targeting: obliques
How to: Start in a wide-leg stance, with feet outside of shoulders, right toes perpendicular to top of mat and leg externally rotated so thigh faces forward, left foot parallel to bottom of mat, toes pointed straight ahead, right arm at side, and left arm extended out wide at shoulder level, elbow bent and palm facing forward. Slowly slide front hand down leg to shin, tilting torso sideways toward right, then engage obliques to return to start. That’s one rep. Complete 15, switching sides on your second round.
Repeat the superset once more.
Superset 2
Plank And Pike
Targeting: TA
How to: Start in a plank position with shoulders over wrists. Hinge at hips to lift butt into air, shifting weight back into feet while reaching right hand to left ankle. Return to plank and repeat on the opposite side. That’s one rep. Complete 15.
Mountain Climbers
Targeting: TA
How to: Start in a plank position. Keep hips level while driving right knee toward chest, return to a plank and quickly repeat with left knee. That’s one rep. Complete 15.
Repeat the superset once more.
Superset 3
Toe Touches
Targeting: six pack
How to: Start lying on back with legs in air, heels over hips, arms extended straight toward toes, head and shoulder blades curled up off mat. Engage abs and lift hands towards feet, then lower back down to start with control. That’s one rep. Complete 15.
Leg Lifts
Targeting: six pack
How to: Start lying on back with legs extended to straight on the floor and hands underneath booty. Raise legs to hip height, then lower them back down as far as possible without letting back lift off mat. That’s one rep. Complete 15.
Repeat the superset once more.
Karena and Katrina are wearing tops and sports bras from Alala, and sneakers from Puma.
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