Kayla Itsines knows abs. Take one scroll through the social-media-famous Australian trainer’s Instagram account and you’ll see what we mean. Her “Bikini Body Guide” (or #BBG) followers regularly post pictures of their muscular midsections, toned through reps of crunches, burpees, and other core-targeting moves.
Itsines built a 14-minute workout (watch it in the video above!) for Yahoo Health, designed to target those hard-to-reach muscles. It’s broken down into two 7-minute circuits — repeat the first four exercises as many times as you can for 7 minutes, then do the same for the second circuit. Try it three times a week for best results.
Put both hands and feet on the ground in a plank position. Bring your right knee to your left elbow, then left knee to right elbow, alternating sides.
Back in plank position, jump your feet forward toward your hands. Jump your feet back out behind you, then jump them wide apart, on either side of the mat.
Lie on your back with your feet together, hands behind your head. Sit up and bring your left hand to the right side of your legs. Lay back down, then repeat with your right hand on the left side.
Lie on your back, with your hands behind your head. Crunch your head and upper back up, bringing your legs to a table-top position with your knees bent. Bring your left elbow to your right knee while you kick your left leg straight in front of you, then your right elbow to left knee while you kick your right leg out. Be sure to fully extend each leg.
Stand up on your mat, feet hip-distance apart. Squat down and put your hands on the floor in front of you, then kick your legs back into a plank position. Jump them back to your hands, then jump up, bringing your hands above your head. Repeat.
Lie on your left side, with your knees bent 90 degrees, with your left arm straight on the mat. With your right hand behind your head, crunch your right shoulder up toward your right hip. Keep your shoulders — and hips — stacked one above the other.
Lie on your back, with your hands under your butt. Crunch your upper back up off the mat, and raise your legs 6 inches off the ground. Kick your right leg over your left leg, then left over right, switching for a total count of 40.
Do 15 burpees as detailed above, but this time, add a tuck when you jump. (The tuck entails bringing your knees up to your chest as you jump, landing softly when you come down.)