7-Minute Quick Ab Workout (All Standing, No Equipment)

How To Do A Single Leg High Knee Jack and Tap

1. Start standing feet hip-distance apart, slight bend in the knees. Raise your arms straight overhead.
2. Shift your weight into your right foot, then drive the left knee up to the chest, performing a knee drive. As you perform the knee drive, sweep the arms down so your hands meet under your left thigh.
3. With control, lower the left leg back down to the ground, tapping the left toes behind you as you send the arms back overhead.

How To Do A Standing Oblique Crunch and Inner Heel Tap

1. Start standing, feet wider than hips, core engaged. Transfer most of your weight to your right foot, kick-standing your left toes.
2. Crunching through your left obliques (left side of the torso), bring your left knee and left elbow to touch at approximately waist-height.
3. Then, tap your left toes to the floor as you send the left arm back overhead. Immediately drive the left knee up, angling your left foot slightly towards the center of your body.
4. With your opposite (right) hand, reach across and tap the left heel.
5. Tap the left toes back to the ground, returning to the starting position. Repeat, continuing the pattern, alternating one oblique crunch with one inner heel tap.

How To Do Crossbody Chops

1. Start in an athletic stance with your feet shoulder-width distance apart and a slight bend in your knees. Clasp your hands together near the outside of your left hip.
2. Swing your arms up and over your head to the opposite side, hands landing near the outside of the right hip. As you do so, hop lightly, pivoting your toes to the right.
3. Land softly on the balls of your feet, then reverse the movement.
4. Swing your arms up and over your head, hands landing near the outside of the left hip. As you do so, hop lightly, pivoting your toes to the left.

How To Do A Bob and Weave and Crossbody Jab

1. Stand with feet wider than hips, heels in and toes pointing out (sumo squat stance). Bring your hands or knuckles up to “defend” your face in a guard position.
2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
3. Then, rotate hips and shoulders towards the right, left toes pivoting and left heel popping off the mat as you face the right wall.
4. Perform a crossbody jab with your left arm, punching your left fist across your body directly in front of you.
5. Reverse the movement, bending your knees to lower into a squat before rotating hips and shoulders towards the left. Right toes pivot as you stand tall, right heel popping off the ground.
6. Perform a crossbody jab with your right arm, punching your right fist across your body at eye-level.

How To Do A Straight Leg Kick and Toe Touch

1. Start standing, feet hip-width apart, shoulders stacked over hips. Option to raise your arms directly overhead or place your hands behind your head, elbows out wide.
2. Kick your right leg forward, aiming to keep your leg as straight as possible. Bring your opposite (left) fingers to tap your right toes at approximately waist level.
3. With control, return your right foot to the ground.
4. Repeat, this time kicking forward with your left foot and tapping your left toes with your right fingers.

Modification: Keep knees bent, performing a knee tap rather than a toe tap.