Lindsey Bomgren leads a 7-minute, 7-move ab routine hitting upper abs, lower abs, obliques, and planks. Each move gets 45 seconds with modifications shown for different fitness levels. Form cues cover breathing, hip alignment, and core stabilization throughout.
Chapters
7 minutes, 7 moves, and no repeats. If you want a quick ab workout that you can actually feel, this is it. So let's fire up that core. All right, we've got a quick ab workout you can do entirely from the mat. No repeats, 7 of my favorite ab exercises that you can do using just your body weight. You're going to do each exercise for around 45 seconds, followed by a quick 15-second transition between moves. Do each exercise once and you're out of here. It's quick and it's effective, and Rachel's going to be offering modifications so you can scale this ab workout to your level. Let's jump right in.
We're starting on our backside.
I'm going to go ahead and start with my feet off the ground, legs bent at 90 degrees.
I'm going to be doing a crunch, reaching up towards my heels and lowering with control, lifting my neck and shoulders off the ground. Rachel's got your modification.
Feet are going to stay on the ground.
Targeting the upper abs in our first move. We go in 3, 2, let's go! Reach for those heels, lower with control. Reach for those heels, lower. So exhale, lift. Inhale, lower with control. Exhale, lift. Lower with control, trying to slide those fingertips down towards those socks or those shoes. Reaching for your heels with each rep, sitting up, targeting those upper abs for this first exercise. Nice work. From here, we're gonna go into bicycle crunches. We're gonna rotate across that core. Nice work. Use that breath. Lift and lower. Awesome job. 10 more seconds here, then you're gonna lay on the mat and rest for 15. 5, 4, 3, 2. Give me one more reach and lower.
Nice work. Take a quick 15-second breather. We're going right from this into a bicycle crunch. Rachel's again gonna keep her feet on the ground.
My feet are gonna be lifted off the mat. Rotating across that core in 3, 2, let's go. Crunch and crunch. You don't have to rip these out. Sometimes slower is harder, especially with the bicycle crunch. Nice. Think about drawing shoulder to knee, shoulder to knee. Knee, rotating through that core. Shoulder to knee, shoulder to knee. Nice work, team! 20 down, 20 to go. You got this, stay with it. Awesome job. Reverse crunches coming up next. We're gonna hit those lower abs in 10, 9, 8. You got it, just keep moving. Final 5, 4, 3, 2, rest and recover. Now you're going to take your hands at your side.
Rachel's got the modification with one leg extending.
I'm going to reach both legs out for me, and then I'm going to lift my hips off the ground. Reverse crunch, reach out, lift up. In 3, 2, let's go. So reach out, lift up, targeting the low abs here, trying to lift those hips off the mat. If you can, Rachel's gonna pull those knees towards her face. So heels out, heels up, low abs right here, heels up. Nice work, team. Awesome job. Keep moving. It's a challenging core workout. Scale it to fit your fitness level, whatever that looks like for you today. You can always make it harder. The longer the legs, the more intense it's gonna be and the harder it's gonna be. Nice work. Almost there. You're resting. 5, 4, 3, 2, rest and recover. Nice work. We're gonna go to alternating scissor kicks or scissor switches. You can take your hands behind your head or leave your neck and shoulders off the mat. You're gonna switch and switch. Option, bend your knees. In 3, 2, let's go. Switch, switch, switch. Straighter the legs, harder it's gonna be.
Staying on the low abs here.
Nice work. We're going to target the obliques next. Staying on the low abs here, we're going to go to the obliques next. We did upper abs, lower abs, and then we're going to hit the obliques. Nice work, team. You got this.
You can always rest your neck and shoulders on the mat, or you can slightly lift them up.
Chin is staying off the chest. You got it. Nice work. 10 more seconds. Yes, you can. Just keep moving. 5, 4, 3, 2, rest and recover.
Roll over to the side. It doesn't matter which one, we're gonna do both sides. Okay, Rachel's gonna give you your modification with a side crunch.
I'm gonna pull the knees in and out, oblique crunches. In 3, 2, let's go. Crunch, kick out. Crunch, kick out. So now we're targeting the obliques on this side. Crunch. So I'm moving the legs, Rachel's moving her upper body. Nice work, team. Oblique crunches. You got this. One rep at a time. I love that we had JoJo comment on this workout. She said she did this as part of our 30-day ab challenge and she loved it. A quick, easy workout. No excuses not to do it. Yes, JoJo. We're going to link our 30-day ab challenge for you. In the description of this workout so you can give it a try, have accountability to keep building a strong core day after day for 30 days. You're here for 3, 2, rest and recover.
Nice work. We're going to go up and over to a forearm plank. Option to take the plank from your toes or from your knees. We're going to start by holding a plank and I'll give you some ways you can scale it up as we go. Find that forearm plank in 3, 2. Let's go. Find a nice strong forearm plank here. Let's get it set up. So I want shoulders stacked over elbows. If you find yourself piking your hips up, think about pulling your shoulder blades apart from each other, and that's going to pull your butt down. If you find yourself having a saggy back, okay, think about pushing back on your heels and pulling up on your kneecaps, and that's going to get you into that nice straight line. Option A, you can stay right here. You You can always drop to your knees as Rachel is. You can take your feet to a nice wide base and add some arm extensions.
Reach and reach.
Adding these arm extensions is really going to intensify it. Your core is designed to stabilize you as your arms and legs move. Nice.
3, 2, rest and recover.
Oblique crunches, other side, and you are out of here. This is move 7 of 7. Oblique crunches, other side. This is it, guys.
Nice work. Finish strong right here in 3, 2, let's go. Crunch and crunch. Nice work. Yes, team. Keep up the good work.
Almost there.
Final move. Final move. Quick ab workout. That's truly what this is, but man, does it burn. Whew.
And total abs. Like we literally hit everything here.
Yes, we hit our upper abs. We hit our lower abs. And now we're hitting those obliques to finish it off. Nice work, team. What would it look like if I said 10 more seconds? Yes, you can finish it. Last 5, 4, 3, 2, 1. Woo!
Nice work. 7-minute abs in and out.
Awesome job, team.
We'd love to see you back on the mat for another workout soon. Awesome job knocking out that ab workout. If you loved it, hit subscribe to my channel. I've queued up day 1 of that 30-day ab challenge I mentioned, or you can find the entire challenge in this playlist right here, entirely free. Have a great day.
