high knees
1
flutter kicks
2
plank hold
3
climbers
4
plank rotations
5
side leg raises
6
crunches
7
side bridges
8
reverse crunches
9
elbow plank hold
10
knee-to-elbows
11
shoulder taps
12
crunch kicks
13
raised legs hold
14
plank walk-outs
15
high crunches
16
scissors
17
dead bug
18
one arm plank hold
19
half wipers
20
leg raises
21
long-arm crunches
22
heel taps
23
plank rolls
24
back extensions
25
climber taps
26
side plank hold
27
sit-ups
28
plank crunches
29
hollow hold
30

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30 sec
60 sec
2 min
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Split 2 minutes into manageable sets when, and if, you need to. The time is given in total so, for example, holding a side plank for 2 minutes = 1 minute per side.

Strong abs help you sit, stand, walk, run and jump better. They take the load off your spine and can help reduce the incidence of back pain associated with modern living and long periods of sitting down at work.

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