Body Beats

BodyBeats

Quick workout

Ab Buster '86

20 min
Core Abs

A 20-minute core shred session — all bodyweight, hitting upper abs, lower abs and obliques. Built to get you feeling strong without the drama. Just turn up, do what you can, and remember: you showed up, that's the win.

Format: 2-minute warm-up: march in place with big arm swings and gentle torso twists. Main circuit: 45 seconds work, 15 seconds rest per exercise — repeat the circuit 3 full times. Finisher: mountain climbers 40 seconds on, 20 seconds off, twice. Finish with a 3-minute cool-down (cat-cow, child's pose, side bends).

Main Circuit (3 rounds)

Bicycle Crunches

45 seconds

Lie back, hands behind head, pedal like you're cruising a convertible down a neon-lit highway. Elbow to opposite knee — twist and feel those obliques wake up.

Option: Keep feet down if your lower back says chill.

Step-by-step
1

Lie on your back with knees bent and hands lightly behind your head.

2

Lift your shoulders off the floor and engage your core.

3

Bring your right elbow toward your left knee while extending your right leg straight.

4

Switch sides in a smooth pedaling motion.

5

Keep your lower back pressed into the floor.

6

Breathe steadily and move with control.

Bicycle Crunches

  • Hits your entire core — abs, obliques and that deep stabilizing layer
  • Makes your midsection feel strong and connected
  • Fun pedaling motion that actually feels like play

Bicycle Crunches

Core

Move type

Strength Stability

Targets

Abs Obliques Hip flexors

Leg Raises

45 seconds

Lie flat, lift straight legs toward the ceiling then lower slow. Lower abs on fire — in the best way.

Option: Bend knees for the gentler ride.

Step-by-step
1

Lie flat on your back with legs straight and arms by your sides.

2

Press your lower back into the floor.

3

Lift your straight legs up toward the ceiling.

4

Raise until your legs are at about 90 degrees.

5

Lower slowly with control, stopping just before your feet touch the floor.

6

Keep the movement smooth and core tight.

Leg Raises

  • Strengthens lower abs and hip flexors
  • Helps with that deep core connection
  • Feels controlled and focused

Leg Raises

Core

Move type

Strength Stability

Targets

Abs Hip flexors

Russian Twists

45 seconds

Sit up, knees bent, lean back a bit and twist side to side. Pretend you're mixing a glow-in-the-dark cocktail.

Option: Feet stay planted. Feeling spicy? Grab a water bottle for extra weight.

Step-by-step
1

Sit on the floor with knees bent and feet flat.

2

Lean back slightly while keeping your back straight.

3

Clasp your hands or hold a weight at your chest.

4

Twist your torso to one side.

5

Twist to the other side.

6

Keep your core engaged and movement controlled.

Russian Twists

  • Hits your obliques and rotational core strength
  • Great for twisting movements in sports and daily life
  • Feels like you’re wringing out tension

Russian Twists

Core

Move type

Strength Stability

Targets

Obliques Abs

Plank Hold

45 seconds

Body straight as a board, hold strong. No sagging — deep core engaged like you're holding the whole 80s vibe together.

Option: Drop to knees anytime.

Step-by-step
1

Start on your forearms with elbows directly under your shoulders.

2

Extend your legs behind you, toes tucked under.

3

Engage your core, glutes, and thighs so your body is in one straight line from head to heels.

4

Keep your neck neutral, looking at the floor.

5

Hold and breathe steadily for the desired time.

6

If form breaks, drop to knees or rest and reset.

Plank Hold

  • Builds a rock-solid core that supports everything you do
  • Improves posture and helps your back feel stronger
  • Tiny time investment, huge payoff

Plank Hold

Core

Move type

Stability

Targets

Abs Lower back

Finisher (× 2)

Mountain Climbers

40 seconds

Drive those knees in fast for that extra cardio kick to the abs. 40 seconds on, 20 seconds off, twice.

Option: Slow it down and step feet in instead of jumping for lower intensity.

Step-by-step
1

Start in a high plank position.

2

Bring one knee toward your chest.

3

Quickly switch legs, driving the other knee forward.

4

Keep your hips level and core tight.

5

Move at a steady pace.

6

Breathe in rhythm with your movement.

Mountain Climbers

  • Awesome cardio that also fires up your core
  • Burns energy fast and feels like a mini adventure
  • Builds endurance and coordination

Mountain Climbers

Full body

Move type

Cardio Stability

Targets

Abs Conditioning Shoulders Hip flexors

Cool-Down (3 min — optional)

Totally optional. Grab a shower, make a snack, or just lie on the floor like a starfish. You already crushed it.

Cat-Cow

60 seconds

On all fours, arch and round your back with your breath. Gentle cool-down to release the spine.

Option: Do it seated in a chair by rounding and arching your spine gently.

Step-by-step
1

Start on all fours with hands under shoulders and knees under hips.

2

Round your back upward and tuck your chin (Cat).

3

Then dip your belly down and lift your head and tailbone (Cow).

4

Move slowly with your breath.

5

Flow smoothly between the two positions.

6

Repeat for several breaths.

Cat-Cow

  • Mobilizes your entire spine and releases tension
  • Feels like a gentle massage for your back
  • Perfect way to start or end any session

Cat-Cow

Core

Move type

Mobility

Targets

Spinal mobility Lower back

Child's Pose

60 seconds

Sink your hips back toward your heels, arms extended, and breathe. Let your back and shoulders release.

Option: Widen your knees or rest your arms by your sides for a gentler stretch.

Step-by-step
1

Start on all fours with hands under shoulders and knees under hips.

2

Sit your hips back toward your heels while keeping your arms extended forward.

3

Rest your forehead on the floor and let your shoulders relax.

4

Breathe deeply and hold for the desired time.

5

To release, walk your hands back and return to all fours.

Child's Pose

  • Stretches your lower back, hips and shoulders
  • Calms the nervous system and resets your breath
  • Perfect cool-down or recovery pose after core work

Child's Pose

Core

Move type

Mobility

Targets

Lower back Spinal mobility

Standing Side Bends

60 seconds

Reach one arm over your head and lean gently to the opposite side. Feel the stretch along your waist.

Option: Keep the bottom hand on your hip or slide it down your leg for a deeper stretch.

Step-by-step
1

Stand tall with feet hip-width apart and core gently engaged.

2

Reach one arm straight up toward the ceiling.

3

Lean your torso to the opposite side, keeping your hips stable.

4

Feel the stretch along your side from hip to armpit.

5

Hold briefly then return to centre.

6

Repeat on the other side.

Standing Side Bends

  • Stretches obliques and lats after a core session
  • Releases tension along the sides of your body
  • Gentle way to close out any workout

Standing Side Bends

Core

Move type

Mobility

Targets

Obliques Spinal mobility

Feeling rotten or only half-powered? Shorten the intervals or drop to knees. Got that beast mode on? Crank the speed. No guilt, no streaks — you showed up.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.