At Home Workout - Abs


For many of us, especially women, achieving a lean, flat tummy is not easy. Women tend to be wider through the pelvis and have a longer waist and this can make it challenging to get firm, beautiful abs. However, training your abs should not be all about looks, training your core muscles will help stabilize your spine and pelvis to improve your posture and reduce or avoid back pain.

I try to target core with a dedicated workout for at least 30 minutes, three times a week. Exercises like the circuit below will help you strengthen your ab muscles and improve your posture. But according to Mayo Clinic, there’s no such thing as “spot reducing” fat in specific parts of your body. You might not get six-pack abs even if you do hundreds, or even thousands, of repetitions. Instead, work on reducing overall body fat by taking in fewer calories and sticking to a consistent exercise plan.

Colleen Saltarelli

Standing Bicycle Crunches

Stand with your feet hip width apart and a nice straight posture. Tighten your core.

Bring your left knee up and slightly over while bringing your right elbow down and across your core while twisting your core to the left. The elbow and knee should touch gently in the middle of your core.

Keeping the core engaged, slowly return the left leg and elbow to their original position.

Repeat with the other leg and arm. This counts as one rep.

Repeat for 16 reps.

Colleen Saltarelli

Cross Body Mountain Climber Crunches

Assume a pushup position, your body forming a straight line from your head to your heels. Tighten your core.

Now pull your left knee as close as you can to your right elbow, without allowing your hips to sag.

Return to the starting position and repeat, this time raising your right knee toward your left shoulder. This counts as one rep.

Repeat for 16 reps.

Colleen Saltarelli

Reverse Crunches

Lie on your back, arms by your side with palms facing down.

Bend your knees at 90 degrees and lift your feet up so your thighs are perpendicular to the floor. Pressing into your palms and engaging your core, lift your hips off the floor as you crunch your knees toward your chest.

Hold the crunch at the top of the movement, then begin to lower your hips, controlling the descent and not letting your back arch off the ground. That's one rep.

Repeat for 16 reps.

Colleen Saltarelli

Heel Touch

Lie with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.

Fully extend your arms down the side of your body, palms facing up.

Crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.

Return to the starting position smooth motion. Repeat the movement, this time to your left side. This counts as one rep.

Repeat for 16 reps.

Colleen Saltarelli

Butt Bridge

Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.

Tighten your abdominal and buttock muscles by pushing your lower back into the ground before you push up.

Raise your hips to create a straight line from your knees to shoulders.

Squeeze your core and pull your belly button back toward your spine.

Hold for 20 to 30 seconds, and then return to your starting position. This counts as one rep.

Repeat for 16 reps.

Colleen Saltarelli

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground.

Put your hands lightly on each of your temples, then bring your knees in towards your chest and lift your shoulder blades off the ground, do not to pull on your neck.

Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

Now switch sides and do the same motion on the other side. This counts as one rep.

Repeat for 16 reps.

Colleen Saltarelli

T Plank

Get into a traditional push up position with your hands directly below your shoulders.

Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the sky, with your other hand firmly planted into the ground so your body creates the letter T.

Return to the starting push up position, switch sides and repeat. This counts as one rep.

Repeat for 16 reps.

Colleen Saltarelli Colleen Saltarelli

Active Rest: Standing Crossover Toe Touches

Stand with your feet a little more than shoulder width apart. Make sure that your toes are pointing forward rather than turned in or out, and align your knees over your big toes. Hold your arms straight out from your sides at shoulder height.

Reach for your left foot with your right hand. Keep your legs straight without locking your knees, and keep your back as straight as you can.

Return to your starting position, keeping your tummy muscles held in but without straining.

Twist, bend and reach your left hand toward your right foot. Continue to repeat for 30 seconds.

Take a rest and then repeat the entire circuit, from the beginning exercise, for 3 rounds. If this is the end of your third round, congrats you are done! Great job!

Colleen Saltarelli

Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.

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Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.