Time: 5 minutes

Equipment: 5 to 10 pound kettlebell or dumbbell, mat

Good for: Abs

Instructions: For each move, perform as many reps as indicated. Continue to the next move. After you’ve completed all three moves, rest for 30 seconds, then you have the option to repeat the five-minute circuit two to three times if you want to dial up the intensity even more.

Sweat trainer Kelsey Wells says she uses this abs sequence as part of her PWR At Home workout program. It’s perfect for clients who want to transform their core, and even helped Kelsey get sculpted and toned during her own fitness journey.

X Plank

How to: Start in a high plank with feet shoulder-width apart. Engage your core, elevate your hips, and push back like you’re doing a downward-facing dog. Reach toward your left foot with your right hand. Return to a high plank and repeat on the other side. Keep alternating between left and right for 10 reps on each side.

Straight-Leg Raise

How to: Lie on your back on a mat with arms at your sides (place your hands under your butt, palms down, for additional support) legs extended. Make sure to keep your lower back glued to the ground. Engage your abs muscles by drawing your belly button in toward your spine. Slowly raise your legs until they form a 90-degree angle with your hips. Complete 10. Continue to the next move.

Russian Twist

How to: Start seated on a mat holding a kettlebell or dumbbell at your chest, knees bent, and heels firmly planted. Lean back slightly so that your core is engaged, raise your feet off the mat, and balance on your sitz bones. While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow to the mat next to your right hip (or as far as you can). Return to the starting position. Repeat on the other side. Keep alternating between right and left for 10 reps on each side.

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