Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good.
Chantel Struwig’s killer abs tips
With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts.
Prioritise core workouts
“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!”
Pair abs with cardio
“I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting.
READ MORE: Sculpt A Great Butt With This Home Booty Workout
The quick core workout
Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”
Do each move, then move on to the next one, aiming to complete three or four rounds of each move.
This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.
1/ Weighted sit-ups with alternating toe touches
Do: 10 – 12 reps on each side
A: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.
B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start.
C: Complete the set, then switch over to the other side and repeat.
Make it easier: do the moves without the dumbbells
Make it harder: use heavier weights
2/ Elevated commandos
Do: as much as you can in 30 – 45 seconds
A: Get into a high plank position with your legs elevated on a low platform or stepper box.
B: Dip one arm down into low plank position, then repeat with the other arm.
C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up.
Make it easier: eliminate the stepper box.
Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando.
READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility
3/ Incline reverse crunches
Do: 12 – 20 reps
A: Lie on an incline bench with arms overhead, hands holding onto the bar for support.
B: Raise your legs up so your knees touch your face and engage your core throughout.
C: Lower, then repeat.
Make it easier: perform on a flat surface, like the floor.
Make it harder: add ankle weights for increased resistance.
READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners
4/ Plank
Do: 60 – 90 second hold
A: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back.
B: Hold for 60 – 90 seconds without compromising your form.
Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.”
Make it harder: try holding the plank until failure.