Best 30-Minute Ab Workouts for Busy People 

This 30-minute abs workout takes you to the Abs Lab. Weights are not required for any Spring Refresh Challenge workout. This low-impact workout is perfect for those with sensitive knees or who are wary of at-home workouts.

In a high plank, place your wrists under your shoulders, core engaged, hips level, and legs straight behind you. Draw your right knee to your chest and engage your core. Draw your left knee to your chest immediately after starting. Get back to the start. Continue alternating quickly.

Mountain Climber

In high plank, place palms flat on floor, hands shoulder-width apart, shoulders stacked above wrists, legs extended behind you, and core and glutes engaged.Take right hand and foot steps in plank position, then left. Only one rep.Rep one direction then the other a set number of times.

Lateral Plank Walk

Put hands under shoulders and knees under hips on all fours.Gently raise knees.Rotate left with your right leg under your torso and butt low. Show your left arm. When comfortable and wanting a balance challenge, tap your right foot with your arm.Follow the other side.


Faceup, legs extended, arms by sides on floor. Support your lower back with hands under your butt on each side. Start here.Hold your legs together and slowly lift them to your face to vertical.Put them down slowly. Flatten your back. If you have trouble or lower back tension, lower legs less.

Leg Lift

Faceup, arms on floor by sides. Put your hands under your butt on each side to support your lower back. Use your abs to lift both legs 6 inches. Keep your lower back flat. Raise your legs if this is too hard. Kick your feet for a set time, like freestyle swimming.

Flutter Kick

Lay faceup with knees bent and feet flat. Lace your fingers behind your head or cross your arms. Engage your core to gently press your lower back against the floor. Roll yourself up using your abs to sit up with a straight back. Slowly return to your starting position and start the next rep.


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