Paper Plate Abs Workout
You don’t need expensive gym gear to get in shape. This abs workout uses two regular paper plates to strengthen your core and tone your abs.
Performing exercise moves on sliding surfaces creates instability. It’s like walking versus rollerskating – you have no problem strolling down the street, but strap on a pair of skates and suddenly you feel all wobbly. To compensate, your muscles have to work harder – especially the muscles in your core, which are key to helping you maintain balance. If you hang out in the functional area at your gym, you may have seen gliding disks designed to create instability by reducing friction. This workout uses paper plates to mimic that effect at home.
How It Works
Do the moves as a circuit, moving from one to the next without rest. Once you’ve completed all the moves, rest for 20-30 seconds, then repeat the whole circuit for a total of four rounds. The high plank (push-up position) is your base. For an extra challenge, try to maintain this position throughout the workout.
Start in base position, toes on the plates, arms directly under your shoulders and core tight. From here, slide your knees in towards your chest, keeping your back low. Do 10 reps.
Back in base position, raise your hips and push down through your hands, while using your abs to slide your feet in towards your hands. Keep your legs straight. Do five reps.
Back in base position, slide one leg out to the side as far as you can, crunching with your side abs at the same time. Return to start, then repeat with the opposite leg. That’s one rep. Do 10.
From base position, slide your right leg under your body towards your left hand. Return to start, then slide your left leg towards your right hand. That’s one rep. Do 10.
Back in base position, bring your knees towards your chest like in the jackknife, then slide them outwards in opposite directions, forming a wide arc and meeting back at the start, like you’re swimming breaststroke. Do 10.
From base position, drop down so your weight is on your elbows. Scissor your legs outwards about 45 degrees and back in again, keeping them straight. Do 10.
Back up on your hands in base position, slide one knee towards your chest. As you return it to start, slide the other knee in. Continue alternating quickly, as though you’re running on the spot. Keep your back as flat as possible and try not to let your hips sway. Do as many as you can in 30 seconds.
Start at one end of the room – a passage is even better. Crouch down and put the plates under your hands. Keeping your legs bent and you body as slow as possible push the plates ahead of you to the other end of the room. Turn around and come back. The power for this move should come from your legs and butt muscles. Don’t hunch your shoulders or round your back. Do as many laps as you can in 30 seconds.