Published on June 23, 2015

Woman doing sit ups

How to get fab abs fast

Here's a quick ab circuit to do once a week, or at most every three days:

Get fab abs fast. This nine-minute workout is a lot more fun than crunches, and it will tone and strengthen you to the core. Be creative and let yourself go wild!

Perform the following exercises as quickly as you can while maintaining proper form:

  • 60 seconds of high-knees: While in a standing position, place your hands out in front of your hips. Running or jogging in place, tap your hands to your knees. Ideally, your knees come above your waist every step. After 60 seconds, as soon as you can, begin...
  • 50 bicycles: Lying on the ground, place your fingertips on your temples (so as not to pull on your neck) and lift your legs off the ground. Bring your right elbow and your left knee together. Straighten the left leg and immediately bring the right knee and left elbow together. Alternate until you've done this 50 times with each leg/arm.

Challenge: If bicycles seem too easy, you can try to do 30 v-ups (or as many as you can without stopping). Starting on your back, lift your legs off the ground. Simultaneously lift your torso as if doing a sit-up and bring your legs as high as possible. A repetition is achieved when your fingers touch your toes (or shins if you can't reach your toes).

  • 40 mountain climbers: Come onto your hands and knees. Lift yourself into a straight-arm plank (the top of a push-up). Bring your right knee as close to your right elbow as possible. Extend your right leg back, and bring your left leg toward your left elbow. Alternate until you've done 40 with each leg.
  • 30 sculler sit-ups: Switch to a seated position with your legs straight out in front of you. Lean back and lift your legs off of the ground. Bring your hands together in front of your chest. Begin the motion by bringing your knees toward your chest, and open your arms straight out to your sides. Extend your legs straight again, and bring your hands back together. Keeping your feet off the ground, continue to open and close your legs and arms until you've done 30 repetitions.
  • 20 mason twists: Starting again in a seated position with your legs straight out in front of you, lean back and lift your legs off of the ground. Bring your hands together again, and this time place them on the ground to the right of your hips. Keeping your legs lifted and as straight as possible, take your hands to the left of your hips. Go back and forth to the left and the right until you've turned 20 times to each side.
  • 10 burpees: Once more get into a straight-arm plank position. Jump your feet to your hands and stand tall. Place your hands back down next to your feet and jump your feet back so as to be in a straight-arm plank again. If you feel able, drop to the floor and complete the push-up. Whether or not you do the push-up, jump your feet back to your hands and stand tall once more. After your 10th repetition...
  • 60 seconds of high-knees.

Are you having fun yet? This workout can be intense. Be sure to listen to the signals your body sends you. If this circuit moves too fast for you, slow down your pace or reduce your reps.

This is a great circuit to complete at the end of a strength or fitness routine. For maximum results, push yourself to be able to do this workout with the 30 v-ups.

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