7 Minutes. No Equipment. One Science-Backed Core Workout That Works

8. Windshield Wiper

1. Lower yourself down to the ground and roll onto your back.
2. Bring your arms out to the sides to from a “T” with your body.
3. Raise your leg towards the ceiling, keeping them straight while your head and should stay on the ground.
4. Lower both legs to the ground on your right as close to the ground as you can get without losing form.
5. Reverse the movement to lower both legs to the left.
6. Repeat.

9. Push Jacks

1. Stand up with feet together, back straight and shoulder back.
2. Bend your elbows and place your hands on your shoulders with the palms facing up.
3. Jump up while widening the gap between your feet (like a jumping jack) as you pump your hands towards the ceiling.
4. Reverse the movement and repeat.

10. Pike-Up

1. Start in a high plank position.
2. Engage your core and jump your legs forward to place your body in an upside-down “V” position. Keep your knees slightly bent.
3. Jump back to starting position.
4. Repeat.

11. X-Up

1. Lie down on your back with your arms out by your sides and your legs straight.
2. Engage your core to touch your right foot with your left hand.
3. Lie back down and repeat, touching your left foot with your right hand.
4. Repeat, alternating sides each time.

12. Hollow Body Hold

1. Stay on your back with your legs straight and your arms by your sides.
2. Engage your core to lift your shoulders and legs off the floor. Keep the small of your back firmly on the ground.
3. Hold this position for a full 30 seconds.

If you have the time, go through this at home ab workout circuit 2-3 times.