30-Minute Abdominal Workouts

Thirty minutes is more than you need to simply strengthen ab muscles for back health and good posture. But to get really ripped abs, add one or two 30-minute abs-only workouts to your twice-per-week full-body workout. The abs are the only muscles you can work on consecutive days, but you still need to vary the exercises and sequence from day to day.

  1. Core Strength

    • While many people save planks for the end of their abs work, in fact, an effective abs workout requires good core strength. Once you can hold front, side and back planks for 60 seconds each -- with your arms extended and your palms on the floor, rather than resting on your forearms -- and your abs contracted, try doing them with your hands on an inflatable balance trainer. You may have to start by resting on your forearms, but build up to extended arms. On alternate days, work in other exercises with your planks. Hold the front plank for 15 seconds, then hold a pike position, by hinging your hips, for five seconds. Repeat this routine four times. In the same way, work side dips in with your side planks and do alternate leg raises with your back plank.

    Plyometric Moves

    • Following your planks, do some standing core work with plyometrics, which involve explosive movements rather than the smooth and even movements recommended for most resistance work. Start in a squat position holding a medicine ball or dumbbell between your knees with your arms extended. Straighten to a standing position as you swing the weight up over your head. Next, do the same to either side by rotating your torso so the weight hangs to the outside of your knee. On alternate days do chops. Stand with your knees slightly bent and shoulder-width apart. Starting with the weight held overhead, contract your abs, then rotate your torso to bring the weight down to the outside of your foot, alternating sides. If this is too difficult, start by doing these moves while sitting on a stability ball.

    Crunches and Twists

    • If you're new to abs exercises, do standard crunches and twist crunches. If you're ready for a challenge, lie face up on a stability ball and do medicine ball crunches by holding the medicine ball with your arms extended over your chest. Then use the medicine ball for Russian twists to work your obliques. Lie with the stability ball between your shoulder blades and hold the medicine ball with your arms extended above your chest. With your feet on the floor hip-width apart, roll your upper body from side to side while keeping your arms straight so they're always perpendicular to your torso.

    Cable Work

    • On alternate days hit the cable machine for kneeling crunches and chops. Start by kneeling down and sitting back on your heels while facing the weight stack. Hold the rope pulley attachment on either side of your head. Starting in the up position -- with your head, back and pelvis aligned -- contract your abs to pull your elbows down toward your thighs in a crunch. Then, using the same attachment, stand sideways to the weight stack. With your feet pointing ahead, twist your torso and grab both ends of the rope together in both your hands so your arms are extended up and across your body at about 45 degrees. Pull your extended arms down across your body in a chopping motion toward the floor on the opposite side.

    30-Minute Program

    • Do as many of each exercise as you can without breaking form, starting with at least two sets of 10 and working up to sets of 25 or even 50. With rests of 30 to 60 seconds between sets -- lengthen your rests as you add reps and resistance -- this workout should take about 30 minutes once you build to full sets.