Would you call me crazy if I asked you to bust out 400 crunches? Probably. How about if I told you to follow these totally do-able ab-sculpting moves? Phfff you got this. Even if it all equals 400 reps. Keep reading, I promise it isn’t as bad as it sounds!
Today’s ab sculpting workout has a great mix of traditional crunches, oblique exercises, standing ab work, and superman variations. It’s like one big abdominal party. So many fun variations, you won’t even realize you are completing 400 repetitions.
Each of these five sets includes 20 reps each. Before you call me out on my terrible math skills (I know that five times 20 does not equal 400, even if I took the minimal amount of math required to graduate college), let me explain. Two ab variations with 20-reps in each of the five sets, repeated once. GOOOO MATHLETICS! Ok that was super confusing. Enough with the numbers, it will make sense below. YAY for pictures! Now if only I could create an online pop-up book of pictures…
Set #1
Move 1: Ab Rows – Start with your head, neck and shoulders off the ground, extend your legs out in front of you, and arms extended out. Then bend your knees into your chest bend the elbows bringing your fists in to your chest. Extend back out, never letting your feet or shoulders touch the ground. Do 20 repetitions.
Move 2: Side Oblique Taps – Bend your knees and place your feet on the floor. Lift your head, neck, and shoulders off the ground and extend your arms towards your feet, palms flipped outward. Crunch to the side, trying to reach for the instep of your foot, then do this on the opposite side. Do 20 repetitions.
Repeat this once.
Set #2
Move 1: Bicycle Crunches – Start with your hands behind your head, elbows out, head, neck, and shoulders off the ground. Bend one knee in towards your chest and twist so the opposite elbow meets your knee. Switch sides and do 20 repetitions.
Move 2: Lower Ab Windshield Wipers – Lie flat on the ground and bring your legs up a few feet off the ground, in a diagonal position, keeping your lower back plastered to the ground. Gently shift your feet to the right, then the left, making a windshield-wiper motion. Do 20 repetitions.
Repeat this once.
Set #3
Move 1: Alternating Tucks – Start lying flat on your back, bend one knee with that foot on the ground while the other leg is extended to the sky. Lift your seat up, engaging your lower abs, then back down to “tap” the ground. Do 10 reps on one leg, then switch to complete 10 reps on the other.
Move 2: Russian Kicks – Extend your elbows and lift your seat off the ground, one foot on the ground, while the other extends towards the sky. Flick the other leg up and alternate this for 20 reps.
Repeat this once.
Set #4
Move 1: Plank Ski Abs – Start in a straight arm plank, wrists directly under your shoulders. Hop your feet to once side of your body, knees bending in towards your elbow, then back to center. Repeat this on the other side and do 20 reps.
Move 2: Supermans & Swimmers – Start lying on your back, arms and legs extended out and up off the ground. Lift everything up a few inches, then down (never letting your arms or feet touch the ground), pulsing for 10 reps. Next, lift the opposite arm and opposite leg making a ‘swimming’ motion. Do this for 10 reps.
Repeat this once.
Set #5
Move 1: Standing Oblique Crunches – Stand and place your hands behind your head, elbows out. Lift one leg out to the side and shift your elbow down to meet that knee, executing a side crunch. Keep your hips stacked under your shoulders (no hunching forward). Bring your knee down and repeat the crunch for 10 reps on one side, 10 reps on the other.
Move 2: Standing Overhead Crunches – Start with your feet wide apart, arms overhead. Bring one knee into your chest and drive your hands down to meet your knee, executing a crunch forward in your abdominals. Extend your leg and arms back out and repeat on one side for 10 reps, then the other side for 10 reps.
Repeat this once.
Did you count all that? It was 400 reps. Can you believe it?! Variation can really help distract us from a seemingly impossible task. Was it as bad as you thought it would be?
Oh this looks good! I love how not one core muscle is left un- burned! Yes I just made that word up :p
Unburned, reburned, superburned….we could do this for days!
So motivational, I will be following closer next week when I start shipping into shape. Thanks you so much for sharing.
Thanks Shernell! Hope this workout works well for you to kick-start your new fitness regiment!
Saving this post for the future.
Awesome idea. Thanks Cori!
Strong core! Yay!
Strong is the new sexy, or so they say…
Girl, you scared me with that large number, haha! I love how you offer a variety of exercises which complete the same task. I don’t think I could ever make it through 400 of one of those ab workouts, but broken down it seems much easier! Even though working my abs is my least favorite workout to do, you make it look fun and have convinced me to give them a try! Thanks, Chrissa! 😉
I’m so glad you kept reading! Anything in the ‘hundreds’ when talking about any workout routine is like SCARY. But it’s amazing how achievable it can be! Hope you love this routine Joscelyn. Thanks for stopping by!
yes! I love workouts like this! No one wants to do 400 crunches, but I will definitely do this one. Thanks for sharing and great pictures 🙂
Thank you Beverley. I seriously contemplated even writing “400” in this post. It’s such a big, yucky number! Glad you came to check it out!
Great workout! After a C Section my core strength is zero and trying to build it back up again has been hard! Easy, home workouts like these help a lot!
Hey Katie – I totally feel ya. More core strength isn’t the same since having my son too. But little by little, day by day. Glad you came to check this out and hoping this workout can help you re-build and strengthen that belly!
I’ll definitely be using this! Thanks
Whoo hoo. Happy crunching Alanna!
OK, I am writing these down on a little index card as we speak and trying to get through all of them tonight at the gym! I’ve been on this crazy workout kick because I am going to be reuniting with my sorority sisters in Miami Beach at the end of October. This will for sure spice up my routine!
Great idea Stephanie! Hope that index card didn’t get too sweaty tonight. I’m so jealous of your trip – sounds amazing! Will you be blogging about it?!
Okay you’ve officially shamed me into trying. Especially as we are moving into spring and summer here in NZ. But I’m probably going to need one of the kids to help me get back up off the ground at the end….just sayin’…..GREAT post.
Oh gosh NO SHAME ALLOWED here girl! If you need me to peel you off the floor just leave a follow-up comment and I’ll try to catch a red eye asap! Thanks for stopping by 🙂
Yea, my honeymoon to St. Lucia is in less than 60 days so I really need this in my life right now! Thanks so much for sharing! BRB, gotta go do some crunches! xoxox, Kayla
St. Lucia?! Oh please oh please can I come with?! I’ll cook, I’ll clean, I’ll beg! I mean, just consider it as you are crunching up a storm with this workout, K?
This is a great on the go workout to throw in my go-go gadget bag, especially since I’m traveling this weekend. I hate windshield wipers!!
Nice! I’m totally in to workouts I can do anywhere. Thanks for stopping by Becki – have fun with those windshield wipers!
I love doing abwork! I’ll have to modify some of these for pregnancy though!
Hi Claire – yes modify for sure! Might be hard to complete some of these with a ‘lil bun in that oven! 😉
If there’s one problem area of my body, it’s my abs. Thanks for these exercises. I’m going to print this out and give it a try.
You aren’t the only one Terra! It’s a problem area for so many women, especially after kids (even though we love ’em). Thanks for stopping by!
This is great! I love a bit of inspiration and some new moves! I am going to try this out tomorrow 🙂
Thanks Kirsten. Glad I could help!
What a great resource! Can’t wait to get back into some ab sculpting post baby! I’ll definitely try this!
Hey Lauren – hope this workouts and others will be of great use to you! But take it easy momma. Baby doesn’t care if you are soft and squishy post-birth 🙂
These ab exercises look killer! At first, 400 seemed like a lot, but this is totally doable! I’m always looking for a good ab routine workout and will definitely be saving this one. Thanks for sharing, Chrissa!
Thanks girl! If anyone can do them, you can! 🙂
Looks good. I’m loving the variety. Ab sculpting here I come. Thanks, Chrissa.
You are welcome Barbara! Variety is the spice of life, or so they say 🙂 Thanks for stopping by!
I’m adding this to my list of workouts to try…but it looks quite intense! But I know I’ll be thankful later!
That feeling afterwards makes the torture, eh hem I mean FUN worth it 🙂 Thanks Julie!
Wow this is a great post! So many exercises to keep it mixed up! I’m definitely favoriting & pinning this so I can keep coming back! Thanks so much for sharing at the Welcome Home Wednesday’s link party…I really hope we see you again next week!
Thank you so much Brittany!