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The 4-Minute Ab Workout That Will Crush Your Obliques

During Week 1 of our ab challenge with Tone House trainer (and ab extraordinaire) Lauren Williams, you used total-body moves to sculpt your entire core (think: lemon crushers, toe reaches, mountain climber holds, and plank up/downs). Then, in Week 2, you targeted your lower abs with dead bugs, leg drops, alternating toe touches, and scissors. (If you're just starting now, play catch up and join us!) Wanna know what's in store for you and your abs this week? Lots and lots of oblique love. "These twisting and rolling motions will fire up your obliques," says Williams.

As in the previous weeks, Sunday, Monday, Wednesday, and Thursday are your ab exercise days—that's when the strengthening magic happens. You'll complete one minute of Russian twists, side plank rotations, opposite arm/leg lifts, and banana rolls. That's just four minutes of ab work total. (Watch Williams demo each move in the video.) Tuesday and Friday are your cardio days with HIIT froggers and sprinting. Rest on Saturday, and visit our full 30-Day Ab Challenge for the grand finale next week. You're halfway home!

Abs haven't had enough yet? Check out these 10 exercises that torch your obliques and our top 10 ab exercises

 

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4-Minute Week 3 Breakdown

Russian Twists

  • Sit with your sacrum on the floor, legs up in tabletop position and back off the ground, hands in prayer.
  • Twist from side to side, tapping your elbows on the floor.
  • Repeat for 1 minute.

Side Plank Rotations

  • Come into a side plank, elbow on the floor below your shoulder and feet stacked.
  • Turn downwards into an elbow plank on both elbows, and turn to come back up into a side plank on the opposite side.
  • Alternate and repeat for 1 minute.

Opposite Arm/Leg Lifts

  • Come into a straight-arm plank, hands below your shoulders and feet hip-width behind you.
  • Lift and extend your left arm and right leg up, then alternate with the opposite side.
  • Repeat for 1 minute.

Banana Rolls

  • Lie on your back in a hollow hold, arms overhead and legs extended off the ground.
  • Roll over onto your stomach while keeping your arms and legs off the floor. Hold in Superman pose, then roll back.
  • Repeat for 1 minute.

 

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Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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