Abs are the perennial ‘problem’ area women want to strengthen and focus on. Fair enough, given we use them throughout the day to lift, turn, hold and everything in between. Our core is a magic part of our body! Plus, we know a strong core will help support movement and a stronger body is a happy body.
Tune in below for Kelsey’s abs workout to tone and build.
Warm up
Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or jumping jacks, along with some dynamic stretches such as arm swings and leg swings will help increase your heart rate and warm up your muscles ahead of your session. It will also help increase your range of motion and help to reduce your risk of injury.
Training your superficial abs won’t get you results – focus on these muscles instead
- Deadbug 30 seconds
- Straight Leg Raise 30 seconds
- V-Sit Crunch 30 seconds
- Plank Hip Dips 30 seconds
- REST 30 seconds
Complete each move for 30-50 seconds, adjusting based on how you’re feeling, and repeat for 3 rounds.
Kelsey Wells’ 8-minute bodyweight abs workout
Deadbug
Step 1
Lie on your back on a yoga mat with your arms extended directly in front of your chest, palms facing toward your feet. Bend your knees and bring your legs into a tabletop position, ensuring your knees are stacked over your hips and your shins are parallel to the floor. This is your starting position.
Step 2
Inhale. Exhale. Lower your right arm toward the floor behind you while simultaneously extending your left leg toward the floor in front of you. Ensure your arm and leg hover just above the floor without touching it, and keep your core engaged to prevent your lower back from arching.
Step 3
Inhale. Slowly return your right arm and left leg to the starting position. Repeat: Perform the movement on the opposite side by lowering your left arm and extending your right leg. Continue alternating sides for the desired number of repetitions or time duration.
Straight Leg Raise
Step 1
Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
Step 2
Inhale. Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips.
Step 3
Inhale. Slowly lower your legs to return to the starting position, but without lowering your feet to the floor. Continue the movement for the specified number of repetitions or time duration.
V-Sit Crunch
Step 1
Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight, and engage your core. Place your hands lightly on the floor beside your hips for support.
Step 2
Lift your feet off the floor so your shins are parallel to the ground, creating a V shape with your torso and thighs.
Step 3
Extend your legs out straight while lowering your upper body slightly. Then, bring your knees toward your chest as you raise your torso back to the starting position.
Step 4
Perform the movement in a controlled manner, keeping your core engaged throughout. Repeat for the specified number of repetitions or time.
Plank Hip Dips
Step 1
Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.
Step 2
Keeping your core engaged, lower (dip) your hips to the left side in an arc until they are just above the ground.
Step 3
In a twisting motion, return back to the starting position. Lower your hips to the right side and then back towards the starting position. Continue alternating between sides for the specified number of repetitions or time duration
Cool down
Kelsey recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion.
Kelsey Wells is a Sweat trainer, Redefine Fitness podcast host, wife and mother. Kelsey is a certified personal trainer with additional expertise in post-natal training. Most of all, she is passionate about empowering women to strengthen their bodies, and feel amazing both inside and out.
