Ab Pyramid Workout

OUCH. As I was doing this workout, I kept thinking “what kind of sick perv made this torturous hell-hole of a routine?!” But…I made it.

It’s torturous in a good way—my abs were feeling it for days afterward. I was able to finish in 20 minutes, but try it out and see if you can beat my time. I’d be lying if I didn’t say I had to take a few breaks during the workout to lay on the floor and softly cry.

Ab Pyramid Workout

Equipment I Used:

  • Exercise mat

This ab workout has a pyramid structure. Start by doing 10 reps of each move. Next round, do 9 reps of each, and so on down to 1. The 1-rep round was my favorite.

  • Side Plank Lift (Left): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.
  • Side Plank Lift (Right)
  • Windshield Wiper Butt Lifts (Left): Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the left, twisting your hips, until they are just hovering above the ground. Lift back to starting position and then lift butt off the ground, pushing feet up towards the ceiling. Lower butt to starting position and repeat.
  • Windshield Wiper Butt Lifts (Right): Same thing, only lower legs to the right.
  • Full-Body Crunch: Sitting on the ground, lean back with hands lightly by your side for support. Legs should be lifted and outstretched. Crunch inward, bringing your knees in to meet your torso. Extend back out.

Enjoy your abdominal punishment.


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  1. Found you on Pinterest and love your site so much. I’m going to try this routine tonight – although I don’t think I’ll look as cute and effortless as you do in the pics! Thanks for the workout inspiration!

    • I’m so glad you like my site! And trust me, halfway through the workouts, there is nothing cute and effortless about the way I look haha

  2. Nice workout! The 1-rep round was also my favourite by far!

  3. Love windshield wipers and cannot wait to try them with the butt lift! Thanks 🙂

  4. This kicked my butt! i just found your blog on pinterest earlier this week and finally decided to try one of your workouts! The windshield wipers are what got me every time!

  5. I recently started blogging so I was looking for other blogs o follow with my same interests, I came across yours on Pinterest and I love it! keep up the good work! 🙂

  6. Hi Nicole, I thought you’d like to know you’re old posts are still working. I just came across this. I did this one today, but in 24.5 minutes. Will have to try again in a few days. Great stuff; looking forward to doing more from your pages. Thanks! (oh, strangely enough, that 1-rep finale was my favorite too!) 🙂

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