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The 5-Minute Abs Workout Without Planks or Crunches

The Best Flat Belly Exercise Routine

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Hit your core from every angle with these effective flat belly exercises. The equipment-free moves are perfect for tacking on to your cardio workout, but you'll still results if you only have time for a quick hit of abs.

How it works: Perform each exercise in order for the prescribed amount of time, with little to no rest between moves. The complete circuit should take about 10 minutes. Pair it with one (or a few!) more of our best at-home workouts to customize a longer circuit.

You'll need: Nothing!

Photo: Thinkstock

Pike and Extend

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Targets: Abs, legs

  • Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet.
  • Keeping legs straight, bring arms back overhead as you lower upper back and left leg toward floor.
  • Crunch up, lifting left leg over hips and reaching hands to toes.
  • Switch legs; repeat. Do 20 reps, alternating sides.

Photo: Karen Pearson

Standing Side Crunches

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Targets: Obliques, legs

  • Stand on left leg, left arm extended out to side at shoulder height, right foot lifted a few inches off floor to the side.
  • Place right hand behind head, elbow bent out to side at shoulder level, then lift right knee toward right elbow.
  • Do 15 reps; switch sides and repeat.

Chest Flye with Leg Extension

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Targets: Chest, abs

  • Lie faceup on mat, knees bent 90 degrees over hips, holding a dumbbell in each hand, arms extended over chest, palms in.
  • Keeping right knee bent, straighten left leg toward floor as you lower arms out to sides. Hold for 1 count, then return to start.
  • Do 10 reps. Switch legs; repeat. 

Related: The Hardest Workout You Can Do With Just One Dumbbell

Photo: Karen Pearson

Knee-Up with Overhead Press

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Targets: Shoulders, abs, glutes

  • Sit on mat with knees bent and feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.
  • Lean back slightly and extend arms overhead as you lift feet a few inches off floor and bring knees toward chest.
  • Hold position for 1 to 3 counts; return to start. Do 15 reps.

Photo: Karen Pearson

Lunge and Twist

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Targets: Abs, glutes, legs

  • Stand with feet together. Lunge back with left leg, bending knees 90 degrees (form check!), and reach left hand to right foot.
  • Stand up, lift left knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left. Twist to center, lunge left leg back, and repeat.
  • Do 15 reps. Switch sides; repeat.

Photo: Karen Pearson


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