<script type="application/ld+json">
{
"@context":"http://schema.org",
"@type":"BlogPosting",
"author": {
"@type": "Person",
"name": "Ben Kissam, BS"
},
"publisher": {
"@type": "Organization",
"name": "Warrior Made",
"logo": {
"@type": "ImageObject",
"url": "https://www.warriormade.com",
"image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/ab-circuit-thumbnail.jpg"
}
},
"headline":"7 Minute Ab Circuit To Do At Home",
"datePublished":"2019-09-03",
"dateModified": "2020-04-22",
"description":"Looking for a quick, effective core workout that'll tone your abs and strengthen the muscles around your spine? Try this 7 minute bodyweight ab circuit!",
"image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/ab-circuit-thumbnail.jpg"
}
</script>
<script type="application/ld+json">
{
"@context": "https://schema.org",
"@type": "FAQPage",
"mainEntity": [{
"@type": "Question",
"name": "Which muscles make up your core?",
"acceptedAnswer": {
"@type": "Answer",
"text": "Many people think that your abs and your 'core' are interchangeable terms. But your core actually consists of all the muscles in your core (midsection) that protect the spine, such as: Abdominals, Lower back, Obliques, Hip flexors, Small muscles in your pelvic floor"
}
}]
}
</script>
<article>
<div>
<ul>
<li><a href="#section1">Which Muscles Make Up Your Core?</a></li>
<li><a href="#section2">The Best Ab Exercises</a></li>
<li><a href="#section3">7 Minute Ab Circuit You Can Do At Home</a></li>
<li><a href="#section4">The Whole Workout Written Out</a></li>
<li><a href="#section5">Takeaways</a></li>
</ul>
</div>
<section>
<p>Everyone can benefit from building a strong core.</p>
<p>It's not just about having abs. Abdominal exercises that stabilize your core help protect your lower back from injuries, and reduce your risk of having lower back pain. <sup><a target="_blank" href="https://www.health.harvard.edu/newsletter_article/avoid-back-pain-and-improve-balance-by-strengthening-core-muscles" rel="nofollow noreferrer">1</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5648929/" rel="nofollow noreferrer"> 2</a></sup></p>
<p>But if you're not used to doing core workouts, you may not know where to start. </p>
<p>That's why we put together this simple but effective workout. This 7 minute ab circuit hits every part of your core, not just your abs.</p>
<p>If you'd like to see the workout, keep scrolling down to the <a href="#section3">7 minute ab circuit section</a> below.</p>
<p>Let's briefly look at what makes up your core muscles, and the best type of functional exercises for an ab workout.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>Which muscles make up your core?</h2>
<p>Many people think that your abs and your 'core' are interchangeable terms. But your core actually consists of all the muscles in your core (midsection) that protect the spine, such as<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2997838/" rel="nofollow noreferrer">4</a></sup>:</p>
<ul>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">Abdominals</a></li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">Lower back</a></li>
<li>Obliques</li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/exercises-for-hip-pain/" rel="noreferrer">Hip flexors</a></li>
<li>Small muscles in your pelvic floor</li>
</ul>
<p>Along with protecting your spine, the core's job is to provide <a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-seniors/" rel="noreferrer">stability</a> and balance for the rest of your body, and improve your posture. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/" rel="nofollow noreferrer">5</a></sup></p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>The best ab exercises</h2>
<p>Since the core is a compilation of muscles, the best ab exercises target multiple muscles at a time. They'll strengthen your abdominals, along with your lower back, obliques and hip flexors.</p>
<p>Good ab exercises also force your core muscles to stabilize and work together as a unit in <i>different positions</i>. This helps prepare your body for an accident or fall, and means you're less likely to get injured in those scenarios. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27849484" rel="nofollow noreferrer">6</a></sup></p>
<p>Finally, good ab exercises help keep your spine safe. They don't put your lower back in a compromised position (i.e. rounded, unsupported, twisted) where you might tweak something or feel pain from a pre-existing injury. <sup><a target="_blank" href="https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf" rel="nofollow noreferrer">7</a></sup></p>
<p>Here are 4 ab exercises that perfectly fit our criteria:</p>
<ul>
<li>Shoulder taps</li>
<li>Slightly bent leg raises</li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-side-plank/" rel="noreferrer">Side plank</a> on hand with feet staggered (each side)</li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/mountain-climbers/" rel="noreferrer">Mountain climbers</a></li>
</ul>
<p>All of these movements are safe, <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional</a>, and can be scaled to meet all fitness levels.</p>
<p>Here's the 7 minute ab workout you can do right at home!</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section3">
<h2>7 minute ab circuit you can do at home</h2>
<p>This is a "pyramid style" circuit workout, meaning it starts and ends with the same exercise and "peaks" in the middle. You'll do the same 4 exercises on the way "up" and "down", though you'll do them in reverse order on the down portion.</p>
<p>All you need is a timer and some floor space.</p>
<p>Here are some guidelines:</p>
<ul>
<li>The workout starts and finishes on the same exercise (shoulder taps).</li>
<li>Minute 4 (mountain climbers) is the "peak" of the pyramid; you'll go back the way you came from in reverse order for the remaining three minutes.</li>
<li>Begin the next exercise at the top of each minute.</li>
<ul>
<li><i>If it's easier for you, stop any exercise at 55 seconds to give yourself 5 seconds to get into position for the next movement.</i></li></ul>
<li>If an exercise is too difficult, see the "Modification" section for an easier movement.</li>
<li>Count your reps and keep track of your total. That way you can repeat this core workout down the road and track your progress.</li>
</ul>
<p>Let's get started!</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SHOULDER-TAPS.gif" alt="Shoulder taps">
<h3>1. Shoulder taps</h3>
<p><strong>Targets</strong>: abs, obliques, shoulders, triceps</p>
<ul>
<li>Get in a high plank position (four points of contact with the floor; 2 hands and 2 feet.)</li>
<li>Bring your left hand off the ground to touch your right shoulder. Return it to the floor, then repeat on the other side.</li>
<li>To maintain good form, focus on not letting your body sway side to side.</li>
</ul>
<p>Shoot for at least 30 taps. But if you can beat that, go for it!</p>
<p><strong>Modification</strong>: Widen your feet for extra stability, or simply try holding a plank for as long as you can.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SLIGHTLY-BENT-LEG-RAISES.gif" alt="Slightly bent leg raises">
<h3>2. Slightly bent leg raises</h3>
<p><strong>Targets</strong>: lower abs, lower back, hip flexors</p>
<ul>
<li>Lie on your back (palms facing the floor; feet flat on the ground, knees bent).</li>
<li>Bring your legs off the ground about six inches. Pause.</li>
<li>Now bring your legs up until your knees and hips are at a 90-degree angle.</li>
<li>Return to the six inch position, and repeat.</li>
</ul>
<p>Try for at least 12 leg raise repetitions. Keep those feet off the ground for as long as you can!</p>
<p><strong>Modification</strong>: <a target="_blank" href="https://www.warriormade.com/content/exercise/reverse-crunches/" rel="noreferrer">Reverse crunches</a></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SIDE-PLANK-ON-HAND-WITH-FEET-STAGGERED-L.gif" alt="Side plank on hand with staggered feet">
<h3>3. Side plank on hand with staggered feet (left)</h3>
<p><strong>Targets</strong>: Obliques, abs, lower back, triceps, shoulders</p>
<ul>
<li>Sit on your left hip, left arm on the ground, legs extended to the right. Stagger your right and left foot (right foot in front). Lean your left forearm on the ground for support. </li>
<li>Shift weight from your forearm to your hand as you push into the floor and raise your hips to the ceiling. From the side of your body should be in one straight line—no sagging of the hips.</li>
<li>Hold this position for as long as you can with good form.</li>
</ul>
<p>Count the number of total seconds you hold this position as your "score" for the round. (i.e. 36 seconds = 36 points)</p>
<p><strong>Modification</strong>: <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-side-plank/" rel="noreferrer">Kneeling side planks</a></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/MOUNTAIN-CLIMBERS.gif" alt="Mountain climbers">
<h3>4. Mountain climbers</h3>
<p><strong>Targets</strong>: <i>All</i> the core muscles! </p>
<ul>
<li>Start in a plank position; activate your shoulders by externally rotating them (move your fingers towards the wall).</li>
<li>Drive your right knee to your right elbow (or as close as possible), then extend that leg back to starting position. Repeat on the other side.</li>
<li>Do these as fast as you can with good form.</li>
</ul>
<p>Aim for 30 mountain climbers. This might be a lofty goal, but you'll be past halfway once you finish! (1 step = 1 repetition.)</p>
<p><strong>Modification</strong>: Plank marching. (From a <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-plank/" rel="noreferrer">plank</a>, bring your knees towards your armpits in a slow, controlled manner.)</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SIDE-PLANK-ON-HAND-WITH-FEET-STAGGERED-R.gif" alt="Side plank on hand with staggered feet">
<h3>5. Side plank on hand with staggered feet (right)</h3>
<p>Coming back down the pyramid now. Time to do the right side!</p>
<ul>
<li>Sit on your right hip, leaning on your right arm, legs extended to the left. Stagger your right and left foot (left foot in front). Lean your right forearm on the ground for support. </li>
<li>Shift weight from your forearm to your hand as you push into the floor and raise your hips to the ceiling. From the side of your body should be in one straight line—no sagging of the hips.</li>
<li>Hold this position for as long as you can with good form.</li>
</ul>
<p><strong>Modification</strong>: <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-side-plank/" rel="noreferrer">Kneeling side planks</a></p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SLIGHTLY-BENT-LEG-RAISES.gif" alt="Slightly bent leg raises">
<h3>6. Slightly bent leg raises</h3>
<p>See #2 above for an exercise description. You're almost there, keep going!</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SHOULDER-TAPS.gif" alt="Shoulder taps">
<h3>7. Shoulder taps</h3>
<p>See #1 above for an exercise description. Finish strong!</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section4">
<h2>The whole workout</h2>
<p>Now that you understand each movement, here's the entire 7 minute ab circuit written out: </p>
<p>Minute 1: Shoulder taps, 60 seconds</p>
<p>Minute 2: Slightly bent leg raises, 60 seconds</p>
<p>Minute 3: Side plank on hand with staggered feet, 60 seconds (left side)</p>
<p>Minute 4: Mountain climbers, 60 seconds</p>
<p>Minute 5: Side plank on hand with staggered feet, 60 seconds (right side)</p>
<p>Minute 6: Slightly bent leg raises, 60 seconds</p>
<p>Minute 7: Shoulder taps, 60 seconds</p>
<p>You may choose to rotate exercises at the 55 second mark so that you start the next round on time. And write down your total score so you can beat it next time!</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section5">
<h2>Takeaways</h2>
<p>Your abdominals are part of your core. But so are the obliques, hip flexors, lower back, and the small muscles in your pelvic floor, too.</p>
<p>An ab circuit workout is great for training all these muscles at one time, because you can select exercises that hit all the areas of your midsection.</p>
<p>If you like this pyramid workout template, it is totally refillable. Simply plug in 4 new <a target="_blank" href="https://www.warriormade.com/content/exercise/seated-core-exercises/" rel="noreferrer">core</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional bodyweight exercises</a> and try your new workout tomorrow! </p>
<p>(See our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for more movements.)</p>
<p>Whether you get 50 total reps the first time or 200 doesn't matter if you give it your all. Write down your score, so you can add a few more reps to it next time you try this workout. Getting fit and building a strong core takes time, so any progress you make between sessions is worth celebrating. Good luck!</p>
</section>
</article>
