In just 20 minutes, you can check today’s core workout off your to-do list. Part of the Women’s Health+ Ultimate Abs Challenge, this dumbbell rotation workout uses a light weight to build on the foundational bodyweight movements you’ve already mastered and kick up the intensity a bit.
The Workout
Time: 17 minutes
Equipment: 1 light dumbbell and a yoga mat
Instructions: After the warmup, perform the four exercises for 30 seconds each to complete one set. Rest for 30 seconds between each set. Repeat for a total of four sets.
Exercises At A Glance:
- Bicycle crunch (20-second warmup)
- Plank pull through
- Pushup to rotation
- Thread the needle (right side)
- Thread the needle (left side)
Muscles worked: Transverse abdominis, obliques, and shoulders
What’s next? Nothing! Tomorrow, enjoy a well-deserved rest day before finishing this weeklong workout program strong. You can find the fourth and final workout of the Women’s Health+ Ultimate Abs Challenge below.
Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first half-marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.
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