All you need for any of these three routines, created by Xiomara Colon, personal trainer and fitness manager for Crunch gyms in New York, is a yoga mat.

Routine #1
With unexpected moves, this one is great for people looking for variety in their ab workout.

20 secondsDead Bug—Lie on the ground with your lower back pressing into the floor. Your arms and legs should be pointing straight up toward the ceiling, perpendicular to the ground. Lower your left arm past your head all the way to the ground as you lower your right leg to the ground. Lift your left arm and right leg back to starting position and repeat with right arm and left leg.
20 secondsWalk Outs—Start by standing tall. While maintaining a soft bend in your knees, bend at the hips until your hands touch the ground (bend your knees more if you need to). Walk your hands out until you're in the plank position. Return to your starting position by walking your hands back toward your feet and standing up, then repeat.
20 secondsCrawls—Begin in a tabletop position on all fours, hands directly under your shoulders and knees right under your hips. Lift your knees off the ground a few inches while keeping your hips and shoulders level. Now "crawl" by moving your right hand and left foot forward simultaneously, and so on with your left hand and right foot.

This completes one circuit. Rest for 20 seconds and repeat the circuit, continuing until you hit the 5-minute mark.

Routine #2
This is the most challenging one of the bunch, heavy on the planks to work every muscle in your core.

20 secondsUp-Down Plank—Start in the plank position, with hands flat on the ground. Pick up your right hand and replace it on the ground with your right forearm, then repeat with your left hand and left forearm. Hold for one second, then return to starting position and repeat.
20 secondsBicycle Crunches—Lie flat on your back with your legs straight on the floor and your hands behind your head. Lift your shoulder blades off the floor (focus on lifting your chest toward the ceiling to avoiding pulling with your neck), and rotate your torso while bringing your left knee up to meet your right elbow. Hold in place for two seconds and repeat on the opposite side. You should feel your abs, particularly your obliques, doing the work—not your neck.
40 secondsSide Plank with Knee-Drive—Get into a side-plank position on your left side, with your left elbow below your shoulder and your forearm perpendicular to your body. Your right arm should be on your right hip. Bend your left leg and bring your knee toward your upper body, repeating that move for 20 seconds. Then switch to a right-side plank and repeat for 20 seconds.

Rest for 20 seconds, then repeat the circuit until you reach 5 minutes.

Routine #3
With a cardio burst to start, this workout burns extra calories to help make your abs more visible.

20 secondsMountain Climbers—Begin in the plank position, with hands flat on the ground, directly under your shoulders. Lift your right foot off the ground and bring your right knee up toward your chest, then bring your right foot back to starting position and repeat with your left leg, then keep alternating. Keep your hips in the same position as they were in the plank—don't let them rise up.
20 secondsTorso Twist—Sit on the ground with your feet on the floor, knees bent and hands pressed together in front of your chest. Lean back to a 45-degree angle. Rotate your torso to the left, bringing your hands down to touch the ground on the left side of your body. Return to start, then repeat on the right side. (You can make this move more difficult by lifting your feet off the ground, holding a dumbbell in your hands or both.)
20 secondsLeg Lowers—Lie flat on your back with hands at your sides and legs pointing toward the ceiling. While pressing your lower back into the floor, brace your core and lower your legs toward the ground. Don't let them crash into it—they should just lightly touch it. Lift them back to starting position and repeat.

Take a 20-second rest and repeat the circuit until you reach 5 minutes.


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