Tone Your Abs Without Crunches: 5-Minute Workout

    Published: 06-16-2009
    Views: 12,041
    Whether you’re sporting a bikini or donning a crop top, toned abs will help you rock your look. This five-minute workout helps tighten your middle while also sculpting definition. Best of all, the moves are all done standing – no crunches needed! Press play, grab a set of weights, and get ready to tone.

    Anna Renderer: I have got a 5-minute core workout to help you sculpt rock-hard abs. Get ready to look amazing in that crop-top. Let's do this.

    All right, you guys, we are ready to get crop-top ready. I have got my girl Annie here to join us for the workout. You can use a 5 pound dumbbell, no dumbbell, or a heavy book to use some resistance during this workout.

    We are going to use a 5 pound dumbbell. We are going to start with a straight leg kick. So you have got one foot in front, you are going to take your opposite leg, kick it up to the opposite hand, step back, and kick.

    So when you are doing this, think about tightening up your abs, pulling it in, so you are almost doing like a crunch, as you kick, okay? Takes a little bit of balance and you are kicking to that opposite side, squeeze, big action on the way up. That's it.

    So whenever you breathe you engage those abdominals because you make that diaphragm work. But switch up legs after this one. Good! So other foot forward, and we kick, ready, and kick it up. Good! So you guys are just really using those abs. You are going to use your hip flexors a little bit here. So the more you can engage the core, the better, okay?

    Annie: Oh yeah, I am feeling it.

    Anna Renderer: That's it, always breathing. There's a little dance move too, I kind of like it. Annie: Oh yeah, cha-cha.

    Anna Renderer: It's a little warm up exercise with the hip flexors and the abs, lower abdominals, last one. And relax. Good!

    Next one, we are going to make it so that that knee opens up, touches the elbow, comes down and switch. In and up. This is an oblique crunch. You are standing. You could do this one on the airplane even.

    Annie: In line.

    Anna Renderer: In line, good. Waiting for coffee, anybody? No, just kidding. Going up, squeeze. Remember, exhale, right there. You are opening up that knee so you are working the hips a little bit, multitasking here.

    Nice Annie! Open it up, squeeze, make those obliques crunch, crunch, good! Last couple of seconds here. Legs are warmed up, abs are warming up. We are getting the obliques, three, two, good, you look good, Annie, and one. Awesome!

    Now, you are going to grab your heavy book or your light free weight. If you don't have anything, it's totally okay. We are going to go into a wood chopper. So you want your feet about hip width apart. You are going to come down to the outside of the knee, bend the knees a little bit so keep your back flat. You are going to whip it up, hit with that foot a little bit, come back down.

    So come up, and down. Right here is where you want fast. And then you slow it down. Fast and then you slow it down, right at the top. Good! Abs are working. This way you get those rotational muscles. You get that definition and those lines in the front of the stomach, right?

    Annie: Oh my goodness!

    Anna Renderer: Last couple of seconds here. Last one Annie, and then switch up sides. So now we are going to the outside of the other knee, bend the knees, keep the back flat, whip it up, pivot, good. Down. Really think about the twist happening through your waist. So you are rotating that trunk and you are breathing. Good! Because this gets the cardio up a little bit you guys.

    Nice! Last couple of seconds here. Just do two more Annie. One, come on guys; and two, good.

    Now, hold that weight with both hands right above the head and this one is just a nice little oblique crunch with a little side bend. So you are going to squeeze and right here when you lean, this side feels it.

    Annie: Oh yeah. Anna Renderer: So you are going to pull it up. Go slow. Don't go too far. This one is very important to go slow and controlled so that you don't strain the muscle, because you can feel that. And the longer those arms are, the harder it is, right?

    Annie: Oh my goodness!

    Anna Renderer: Good! Couple of more seconds. Obliques are working, three, two, and one. Nice! Now, keep that weight in hand. We are going to go high knee march with a figure 8 rotation.

    So you are going to pick one knee up, you are going to rotate, a figure 8, down and round, come up, switch. So the longer those arms stay, the harder it's going to be on your abs, right? Feel it?

    Annie: Oh my!

    Anna Renderer: It's throwing me off balance too. This is great core work, really getting that nice rotation, working the shoulders a little bit, so multitasking a little bit. Good Annie! Drop that weight down. Really figure 8 it so you have got to use those obliques.

    Annie: There we go.

    Anna Renderer: That's it! Good! Couple of more seconds. Over, two, one, and relax. Good!

    Okay. Now, this last move you guys, this is awesome. This is the Flashlight Rotation. So you have got your arms out straight, what you are going to do is you are going to twist from side to side.

    Now, what I want you to think about here is pulling your abs in tight, engage your bellybutton in towards your spine. You have got to keep those abs super, super tense here. It's like an isometric crunch. Good! Look at all of that, ab ripping. I love it. I can see your abs engaged, your obliques are working, core muscles, everything working together. Good! Breathe. I know, if your arms get tired, bring it in here a little bit and you could start going a little faster. Bring it in a little bit Annie and we are going to just tighten it up. We have last 10 seconds. You are going fast, so you are keeping it nice and tight. Abs are in, three, two, one, and relax. Nice job, Annie!

    Wait to work it guys. We will see you next time on POPSUGAR Fitness.