Best Workout for Abs and Total Body (in 20 Minutes)
If you want to build a strong, functional core, basic crunches aren’t going to cut it. This strength-focused workout for abs consists of nine, non-traditional core exercises to hit your abs from every angle. Build strength, stability, and definition in every muscle between your shoulders and your hips with this functional full body ab workout.
This is DAY FIVE of our Perform 20 Program.
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When people ask me what my favorite ab exercises are, they’re often surprised to hear me say squats and deadlifts.
Day five of our 2-Week Perform 20 Dumbbell Workout Plan is a strategic combination of full body strength training exercises for women that double as functional core exercises.
Heavy compound lifts require spinal stabilization and core engagement to power the movement. Meaning your abs are constantly engaged during exercises like uneven squats, single leg deadlifts and push ups.
Your abs, like any other muscle group, benefit from strength training. As a personal trainer, that’s why I recommend functional ab workouts like this standing core with weights or this kettlebell ab workout over traditional abs exercises.
Strengthening your core with functional exercises like this allows you to lift heavier during your workouts, improve posture, reduce lower back pain, and prevent injury.
Full Body Workout for Abs
Build a functional, strong core at home with this full body abs workout.
Each effective ab exercise engages multiple muscle groups at once. This functional style of core training prepares you for your real life movements, like pivots and twists.
I suggest doing this full body workout once a week as part of a well-rounded workout routine.
Workout Equipment:
Medium-to-heavy set of dumbbells. We’re using 15-25 lbs.
Workout Instructions:
Follow along with the guided Full Body and Abs Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
- 9 Full Body Ab Exercises
- Timed Intervals (40 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
- Repeat All 9 Exercises x2 Sets
Workout Outline
- Uneven Squat and Alternating Bicep Curl
- Split Lunge and Split Deadlift
- Push Up, Plank Walk and Single Arm Back Row
- Half Kneeling Clean and Single Arm Press
- Ranger Burpee
- Lateral Lunge and Knee Drive
- Overhead Triceps
- Weighted Single Leg Sit Up and Toe Reach
- Oblique V-Up
9 Exercises for Defined Abs
1. Uneven Squat and Alternating Bicep Curl
Targets: Glutes, quads, hamstrings, back, biceps and core.
How To Do Uneven Squats and Alternating Bicep Curls
- Start standing, feet shoulder-width apart and knees slightly bent.
- Hold one dumbbell in your left hand between your legs. Hold another dumbbell in your right hand in a front rack position at your right shoulder.
- With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
- Then, drive through your heels, squeezing your glutes to stand tall.
- Curl the dumbbell in your left hand up towards your left shoulder as you simultaneously lower the dumbbell at your right shoulder between your legs.
- Repeat, alternating one uneven squat with one bicep curl.
2. Push Up, Plank Walk and Single Arm Back Row
Targets: Chest, shoulders, triceps, latissimus dorsi (or lats), abs and core muscles.
How To Do Push Ups, Plank Walks and Single Arm Back Rows
- Start in a high plank position, shoulders stacked over your wrists. Pull your kneecaps up towards your belly, feet hip-width apart. Place a dumbbell on the ground outside your right hand.
- Slowly lower your chest down towards the ground, elbows falling back towards your hips before exhaling as you push back up into high plank position (completing a push up).
- Then, perform a plank walk by “walking” your left hand towards the center, then “walking” your right hand over to grasp the dumbbell.
- Maintaining a strong core, pull your right elbow to right hip, performing a single arm plank row.
- Slowly and with control, lower the dumbbell to the ground and walk your hands over to the left, returning to the starting position.
3. Split Lunge and Split Deadlift
Targets: Quads, glutes, hamstrings, core and calf muscles.
How To Do Split Lunges and Split Deadlifts
- Stand with feet hip width apart. Hold a dumbbell in each hand at your sides.
- Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle. Front thigh is parallel to the floor.
- Then squeeze your left glute, keeping the weight in your front (left) heel as you straighten your left knee, pushing back up to a standing position.
- Then, keep your feet in place as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slight bends in both knees. Range of motion will look different for everyone.
- Drive through your front heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to starting position.
4. Half Kneeling Clean and Single Arm Press
Targets: The rear deltoids and front deltoids (shoulders) and core.
How To Do Half Kneeling Cleans and Single Arm Shoulder Presses
- Start in a kneeling position — both knees on the ground, shoulders stacked over hips. Hold one dumbbell in your right hand outside your right hip.
- Hinge at the hips to shift your hips back, tilting your torso forward and towards the ground.
- Then, explosively drive your hips forward, swinging the dumbbell to your right shoulder and stepping your left foot in front of you as you bring your torso upright. Left knee is bent at 90 degrees.
- From here, perform a single arm dumbbell shoulder press. Press the dumbbell straight overhead, locking out the elbow, right bicep near right ear.
- Slowly lower the dumbbell back down towards the right shoulder, then lower it to your right hip, returning to the starting position.
5. Ranger Burpee
Targets: Total body — legs, hip flexors, calves, arms, shoulders, back, abs and core.
How To Do Ranger Burpees
- Stand with feet hip-distance apart, or a little wider. Hold two dumbbells at your hips.
- Engage your core and lower your hips down to the bottom of a squat as you place the dumbbells on the ground between your feet.
- Step or jump both feet back to a high plank position. Make a straight line with your body from head to feet.
- Lower your chest down towards the ground, elbows falling back towards your hips before exhaling as you push back up into high plank position (completing a push up).
- Jump both feet forward, landing softly outside your dumbbells in a low squat.
- Slightly hike the dumbbells between your legs as you stand tall, hinging your hips to explosively swing the dumbbells overhead, wrists stacked over shoulders.
- With control, lower the dumbbells, returning to the starting position.
6. Lateral Lunge and Knee Drive
Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips, and core.
How To Do Lateral Lunges and Knee Drives
- Start standing, feet hip-width apart, knees slightly bent. Hold one dumbbell vertically between both hands at your chest, elbows tucked in narrow (goblet hold).
- Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg.
- Then, drive off your right foot to reverse the movement, pushing back to center. As you return to center, balance on your left foot and perform a knee drive on the right leg, right thigh parallel to the ground.
- Hold this balance position for a second, then repeat.
7. Overhead Tricep Extensions
Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do Overhead Tricep Extensions
- Stand with feet hip-distance apart, core engaged and soft bend in your knees. Option to stagger your feet to reduce pressure on the lower back.
- Hold one dumbbell vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
- Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
8. Weighted Single Leg Sit Up and Toe Reach
Targets: All of the ab muscles, including the lower abs, upper abs, obliques, hips, shoulders and chest.
How To Do Single Leg Sit Ups and Toe Reaches
- Start lying flat on your back, knees bent and feet planted on the floor. Straighten your left knee so your left toes are floating off the floor. Hold one dumbbell between both hands straight above your chest, wrists stacked over shoulders.
- Pull your belly button towards your spine to engage your abdominal muscles.
- Exhale as you lift your upper body off the ground, sitting up to bring your torso towards your knees. At the same time, pull your left toes towards your midline, aiming to tap your left toes with the dumbbell.
- Inhale as you lower down, returning to the starting position.
9. Oblique V-Up
Targets: External oblique, internal oblique, lower abs, rectus abdominis and shoulder muscles.
How To Do Oblique V-Ups
- Lie on your right side on the mat. Keep your body in a straight line, with your left leg stacked on top of the right, slight bend in the knees. Hold a dumbbell in your left hand overhead, left wrist stacked over left shoulder.
- Place your right forearm on the mat, right shoulder stacked over right elbow. Think about lifting up and out of your right side to avoid collapsing down to the mat.
- Engage your core, especially the obliques, and lift both legs up towards your left hand. Aim to keep your legs as straight as possible.
- Briefly hold, then lower the legs, hovering them off the mat.
FAQs
Why Do I Feel Ab Exercises More In My Hips Than My Core?
Feeling ab exercises in your thighs, lower back and hips or hip flexors can be a sign the exercise is too advanced for your core, causing the stronger muscles in your lower body to take over. Try reducing range of motion or scaling back to the beginner version of each exercise to build core strength.
How Do I Know If My Core Is Engaged?
When your core is engaged, you should feel a stable, even pressure “cinching in” throughout your midsection. Think about pulling your belly button towards your spine and decreasing the distance between the bottom of your ribs and your hip bones. It’s easiest to try engaging your abs while lying on your back and then trying to ‘sit up’.
What Muscles Make Up The Core?
Your ‘core’ actually consists of the 29 muscles between your shoulders and pelvis. Including: rectus abdominis (or your six pack ab muscles), transverses abdominis, erector spinal, diaphragm, pelvic floor, and glute muscles.
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2 comments
Dear Lindsey and Rachel, that was another great workout. I have never been disappointed with any of your workouts. I got heavier weights recently and join regularly. I love the short formats and your whole attitude. I feel how I get stronger and feel better. So again: thank you so much! Andrea
Way to crush this program with heavy weights, Andrea! That’s so awesome to hear! We so appreciate you choosing to sweat with us. Keep up the great work! -Lindsey