23 January 2020

30 Minute Core Workouts to Shape your Abs

Looking to get your abs more toned? Luckily, any core workouts you start will work your abs among other muscle groups. A strong core means strong posture, resistance to injury, and an overall improvement in health.

Here are two excellent 30-minute core workout that will shape your abs and improve your overall strength, too.

30 Minute Core Workout #1 - Allover Abs

Use this workout if you want to start seeing your tummy trim up all over.  This workout engages the entire core for overall strength while focusing specifically on the abdominal muscles.

Equipment Required: None.

2 Minute Warmup

Begin with a two-minute warmup of your choosing, whether it be some time spent jogging in place, jump-roping, or hopping on the stationary bike. Just get your body warm and your heart rate up.

28 Minute - Core Exercises

Perform each exercise for one minute each. (Use the timer on your smartphone, or have a stopwatch handy.) Complete all four sets twice for a total of 28 minutes.

SET ONE

  • Plank
  • Russian Twists
  • Elevated Leg Crunches
  • (Rest 30 seconds)

SET TWO

  • Alternating Side Plank
  • Crunchy Frog
  • Sit Up to Twist
  • (Rest 30 Seconds)

SET THREE

  • Side Plank Dips
  • Double Leg Raise
  • Lying Windshield Wipers
  • (Rest 30 Seconds)

SET FOUR

  • Spidermans
  • Flutter Kicks
  • Single-Leg Hip Thrusts
  • (Rest 30 Seconds)

30 Minute Core Workout #2 - Abs - Oblique Focus

If you’re trying to trim down your love handles, give this core workout a try. It will trim up your core and your abs, but give special love to your obliques.

Equipment Required: Weight, medicine ball, or full water bottle

2 Minute Warmup

Begin with a two-minute warmup of your choosing, whether it be some time spent jogging in place, jump-roping, or hopping on the stationary bike. Just get your body warm and your heart rate up.

Core Exercises

Perform each set three times before moving on to the next set. Give yourself a minute break in between each set.

SET ONE (3x)

  • Russian Twists x 15 (each side)
  • Wood Choppers x 15 (each side)
  • Rotating Hip Glute Bridge x 20
  • Spidermans x 15(each side)

ONE MINUTE REST

SET TWO (3x)

  • Rotating Forward Lunges x 15 (each side)
  • Standing Side Crunch x 20 (each side)
  • Side Plank Dips x 15 (each side)
  • Sit Up to Twists x 30

ONE MINUTE REST

SET THREE (3x)

  • Russian Twists x 15 (each side)
  • Trunk Rotations x 15 (each side)
  • Punching - Forward Hooks x 20 (each side)
  • Bicycles x 30

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