This 20-Minute Superset Ab Workout Will Burn Fat and Strengthen Your Core

This superset ab workout is completely body-weight and targets every muscle in your core.
Image Credit: Aleksandr Kondratov/iStock/GettyImages

Like peanut butter and jelly, some things are just better in pairs. The same rule applies to your ab exercises.

You can sprinkle some core moves into your workout here and there, but some exercises strengthen and shed fat even better when done back-to-back, also known as a superset. And this workout designed by Carolina Araujo, CPT, a New York-based certified personal trainer, is proof.

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You'll do each exercise in the superset for 40 seconds back-to-back, then you'll rest for 60 seconds before you move to the next set. Repeat each superset for 3 rounds.

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Superset 1

Move 1: Quadruped Plank

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Sets 3
Time 40 Sec
Activity Body-Weight Workout
Body Part [ "Arms", "Abs" ]
  1. Kneel on all fours with your shoulders stacked over your palms and your toes tucked behind you.
  2. On an exhale, press into your palms and raise your knees a few inches above the ground.
  3. Hold this position for 40 seconds and then lower back down to the starting position.

Move 2: Toe Touch

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Sets 3
Time 40 Sec
Activity Body-Weight Workout
Body Part Abs
  1. Lie flat on your back with your arms overhead and feet up toward the ceiling.
  2. On an exhale, draw your bellybutton into your spine.
  3. Reach your fingers up toward your feet and tap your toes.
  4. Reverse the motion and lower back down to the floor.
  5. Repeat for 40 seconds.

Tip

You can modify this exercise by slightly bending the knees and reaching for your shins instead of your toes, Araujo says.

Superset 2

Move 1: Dead Bug

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Sets 3
Time 40 Sec
Activity Body-Weight Workout
Body Part Abs
  1. Lie flat on your back and bend your knees to 90 degrees, so that your shins are parallel to the floor.
  2. Raise your arms straight up toward the ceiling. This is the starting position.
  3. Keeping your lower back glued to the ground, extend your left leg straight out in front of you without touching the floor.
  4. Pause here for a moment.
  5. Reverse the motion and return to the starting position.
  6. Repeat with the right leg and continue to alternate for 40 seconds.

Move 2: Leg Raise

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Sets 3
Time 40 Sec
Activity Body-Weight Workout
Body Part Abs
  1. Lie flat on your back with your legs straight out in front of you and arms at your sides. You can place your hands under your tailbone for more support.
  2. Brace your core and root your lower back into the ground.
  3. Raise your legs straight up toward the ceiling.
  4. Lower your legs back toward the floor, keeping your lower back in contact with the floor.
  5. Hover your feet just above the floor before lifting back up for the next rep.

Tip

Only lower your legs as much as you can with your spine glued to the ground, Araujo says. If needed, you can bend your knees to make this move a little easier.

Superset 3

Move 1: Glute Bridge

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Sets 3
Time 40 Sec
Activity Body-Weight Workout
Body Part [ "Abs", "Butt" ]
  1. Lie flat on your back with your arms at your sides, feet flat on the ground and knees bent.
  2. On an exhale, press into your heels and drive your hips up toward the sky.
  3. Raise your hips until you form a diagonal line from knees to hips to chest. Squeeze your glutes at the top.
  4. Pause here for a moment.
  5. Reverse the motion and return to the starting position.
  6. Repeat for 40 seconds.

Move 2: Glute Bridge March

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Sets 3
Time 40 Sec
Activity Body-Weight Workout
Body Part [ "Abs", "Butt", "Legs" ]
  1. Begin in a glute bridge, feet flat on the floor, knees bent and hips lifted. Hold the bridge throughout the exercise.
  2. Raise your left foot a few inches off the floor with your knee reaching toward the ceiling.
  3. Bring the left foot back down and then raise the right foot off the floor with the knee reaching high.
  4. Bring the right leg back down.
  5. Continue marching in the glute bridge position for 40 seconds.

Tip

To modify, you can come back down to the floor every two marches, Araujo says.

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