Time Crunch: A Quick Ab Workout for Dancers


Here’s the thing. Sometimes we really don’t have time to do a full workout. But what we might have time for is a quick 16-minute ab workout. 

Other times, you might want to get your abs in gear before an audition or backstage before curtain. 

Either way, this ab workout is sure to get your core feeling solid and engage your full body so you’re ready for anything! 

Let’s get started. 

First things first, set a timer for 20 seconds of work and 10 seconds of rest. Any interval timer app will work well for this!

For this workout you’ll be performing as many reps as you can of each exercise for intervals of 20 seconds. 

-Push-up to Shoulder Tap 

For the first 20 seconds, get into a plank position. Then, without wiggling your hips, lift one hand off the floor and tap the opposite shoulder with it. Alternate arms and perform as many reps as possible during the 20-second window. 

Rest for ten seconds. 

-Kneeling Hinge

Next up in our ab workout is a kneeling hinge. Kneel on your shins, sitting up so your knees are at a right angle and your booty is over our knees. Before you begin, lengthen your spine and brace your core. Using your glutes to keep your body in a straight line, slowly hinge backwards from your knees. Only go as far as you can without compromising your spinal alignment. Finally, squeeze your glutes, engage your abs even further, and press your hips forward to return to kneeling. Don’t let your shoulders get ahead of your hips!

Perform as many reps as possible in 20 seconds. 

Rest for ten seconds.

-Side Plank with Crunch (alternate side each set)

Ahh the side plank with crunch a double whammy!

Set yourself up into a side plank and extend your top arm so it’s parallel with your ear. Then, without tipping your hips, crunch your top leg and top arm toward the center of your torso. Finally, shoot them back out to their starting position. 

Perform as many reps as possible in 20 seconds. On the next round, switch sides. 

Rest for ten seconds.

-Split Squat Jumps (Alternating lunge as modification)

Okay, I know what you’re thinking, 

“Split squat jumps don’t belong in an ab workout!”

Well, my friend, that’s where you’re wrong. Split squat jumps, when done correctly, require you to maintain core engagement throughout the entire exercise. 

To perform a split squat jump, you’ll jump into a lunge position. The bottom of that lunge is prep for your next jump up. In this jump, switch legs and land in the opposite leg lunge. Be sure to lengthen your spine and brace your core to avoid arching in your lower back as you get tired. 

Repeat as many reps as possible in 20 seconds. Then rest for 10 seconds before starting over with shoulder taps. 

Repeat this entire cycle for  a total of 8 sets. 

And just like that, in 16 minutes, you should be feeling quite the burn! I hope this ab workout got your heart rate up and your body ready for whatever your day holds!

Tune into the Dancers Who Lift Blogfor weekly, free, workouts. Want something more personal? Check out our Embodied Artist Academy– a 100% personalized fitness and nutrition program designed to ensure you reach your goals. 

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