When it comes to fitness, many people struggle to find the time to fit in a proper workout.

But what if I told you that you could effectively work your abs and trunk in just 20 minutes? That’s right, with the right exercises and a focused approach, you can achieve remarkable results in a short amount of time. In this article, we will guide you through a fast and effective ab and trunk workout that will leave you feeling strong and energized!.

1. Warm-up for 3 minutes

Before diving into the workout, it’s crucial to warm up your muscles to prevent any injuries. Spend three minutes walking briskly, jogging, or performing dynamic stretches to get your heart rate up and your muscles ready for action.

This will also increase blood flow to your core muscles, preparing them for the exercises to come.

2. Planks (3 sets of 45 seconds)

The plank is an excellent exercise for strengthening your core, including your abdominals, lower back, and obliques. Start in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to toe.

Hold this position for 45 seconds, rest for 15 seconds, and repeat for a total of three sets.

3. Russian Twists (3 sets of 20 reps)

Russian twists are a fantastic exercise for targeting your obliques and building rotational strength. Sit on the floor with your knees bent and feet flat on the ground.

Lean back slightly while keeping your back straight, then lift your feet off the ground, balancing on your glutes. Twist your torso from side to side, touching the ground with your hands on each side. Aim for 20 reps per set, and complete three sets.

4. Bicycle Crunches (3 sets of 20 reps)

Bicycle crunches are another effective exercise for working your entire core, including your rectus abdominis and obliques. Lie on your back with your knees bent and hands behind your head.

Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg. Alternate sides, engaging your core and maintaining a controlled pace. Complete three sets of 20 reps per side.

5. Side Planks (3 sets of 30 seconds per side)

Side planks are an excellent exercise for targeting your obliques and building stability in your core. Start by lying on your side with your elbow directly below your shoulder. Lift your hips off the ground, creating a straight line from head to toe.

Hold this position for 30 seconds, then switch sides. Complete three sets per side.

6. Superman (3 sets of 15 reps)

The superman exercise targets your lower back and helps to improve posture as well as strengthen your trunk. Lie face down on the floor with your arms fully extended in front of you.

Simultaneously lift your arms, chest, and legs off the ground, creating a “flying” motion. Squeeze your glutes and lower back muscles as you hold this position for a brief second before lowering back down. Aim for three sets of 15 reps.

7. Dead Bug (3 sets of 10 reps per side)

The dead bug exercise is highly effective for developing core strength and stability. Lie on your back with your arms reaching up towards the ceiling, and your knees and hips bent at a 90-degree angle.

Extend your right leg forward while simultaneously lowering and extending your left arm overhead, keeping your lower back pressed into the floor. Return to the starting position, and repeat on the other side. Aim for three sets of 10 reps per side.

8. Reverse Plank (3 sets of 30 seconds)

The reverse plank targets your entire core, particularly your lower abdominals and glutes. Sit on the ground with your legs extended straight in front of you and your palms flat on the floor, fingers pointing towards your feet.

Lift your hips off the ground, creating a straight line from head to toe. Hold this position for 30 seconds, engaging your core and squeezing your glutes. Rest for 15 seconds between sets and complete three sets.

9. Crunches (3 sets of 15 reps)

Crunches are a classic exercise for targeting your rectus abdominis and building visible abdominal muscles. Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, but avoid pulling on your neck.

Lift your shoulder blades off the ground, engaging your abs, and lower back down with control. Aim for three sets of 15 reps.

10. Mountain Climbers (3 sets of 20 reps)

Finish off your ab and trunk workout with mountain climbers to elevate your heart rate and engage your entire core. Start in a high plank position, with your hands directly under your shoulders and your body in a straight line.

Engaging your core, bring one knee towards your chest and then quickly switch, alternating legs as if running in place. Aim for three sets of 20 reps per leg for a total of 40 in each set.

Remember to cool down after your workout with some light stretching and deep breathing.

Incorporating this fast and effective ab and trunk workout into your routine just three times a week will help you strengthen your core, improve your posture, and build a solid foundation for other exercises. Don’t forget to maintain proper form and listen to your body to prevent injuries. Get ready to feel the burn and achieve your fitness goals in just 20 minutes flat!.