It happens every year. As spring heats up, so does your desire to have rip-roaring abs, or at least something of their semblance. But since you don’t have a gym membership or any free time with your “busy schedule,” you’ll just have to accept the baby bump o’ beer for one more summer season, right?
Oh, no, no no. We’re not letting you get away with that one this year. With the help from Tough Mudder warmup emcee Coach Theodore Mudhoney, we’re here with our top five equipment-free ab exercises to do anywhere from living rooms to waiting rooms to, well, picnic tables.
In a sit-up position, crunch so your right elbow touches your left knee at a 90-degree angle. Repeat on the opposite side. Legs should go from straight to a 90-degree bend. Start slow until you master the motion.
Coach says: Work your way up to 3 sets of 20.
With hands planted directly beneath the shoulders, squeeze your glutes and abs tight. Keep your butt down and back straight, shaping your body like a board. Feel the burn.
Coach says: Work your way up to three sets of 60 seconds.
From a plank, raise your right arm in the air and twist, supporting yourself with your left hand. Switch between arms while keeping your core tight. Your ankles, hips and shoulders should remain in a straight line.
Coach says: Work your way up to three sets of 20.
Align shoulders, hips and ankles in a plank. Keep your hips down to engage your core. Bring your right knee to your right elbow. Quickly shift into this position on your left side. Pick up the pace quickly alternating from right to left.
Coach says: Work your way up to three sets of 50.
Start with both legs three inches off the ground. Raise your heels as high as possible without allowing your knees to bend. Lower legs until they are three inches off the ground. Repeat. To take pressure off your lower back, put your hands under your tailbone.
Coach says: Work your way up to 5 sets of 20.
Now turn around and look at that empty space behind you. Ya, that one. If Coach can do this all on one (poor, violated) picnic table, chances are you have no excuse to not get up, get down and put this regimen to action right now.
That empty space (and summer) is calling...
For more info on training for a Tough Mudder, swing by the official Tough Mudder Training Page.