5 to 50 Ab Workout

5 to 50 Ab Workout

I admittedly didn’t time myself doing this workout because I knew I wasn’t going to push my hardest (Hi, I’m Nicole, the worst fitness blogger ever!). It was an eh-I-kinda-want-to-workout-but-mostly-just-want-to-watch-Real-Housewives kind of day, so I basically just slowly rolled around my living room floor watching those crazy bitches do their thing. But even without pushing my hardest, I felt this one in my abs the next day, so you know it’s a goodie! That being said…push your hardest. Don’t be a lazy asshole like me. 

5 to 50 Ab Workout

You’ll go through the following sequence three times.

Equipment I Used:

  • 10-lb kettlebell
  • Exercise mat

5 to 50 Ab Workout

  • 5 V-Up Crunches: To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.
  • 10 Side Plank Pulls with Leg Lift (each side): Start in a side plank position on your right hand/foot, with left hand holding kettlebell on the ground in front. Row that kettlebell by pulling your left elbow to the ceiling. As you do, raise your left leg. Slowly lower both, returning to starting position. I used a 10-lb weight.
  • 15 Full-Body Tuck ‘n Spreads: 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 and then spread legs out to the side. Bring them back together and go right into your next crunch.
  • 20 Alternating Superman Planks: Start in a plank position. Simultaneously lift your right hand and left leg, extending both straight out. Return to plank position and repeat, lifting left hand and right leg. This is a great core exercise because your back is engaged, too.
  • 25 Plank Jumps to Jacks: Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.
  • 30 Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
  • 35 Leg Lifts: Lay on back with hands under your butt or by your side for support. Lift legs straight up, perpendicular to the ground and then lower until they are just a couple inches off the ground. Legs should stay straight the whole time, and should never come to rest on the ground.
  • 40 Side-to-Side Sneaker Taps: Start in a basic crunch position: on back, knees bent, feet flat on the ground, chest lifted off the ground. Holding that contracted crunch position, rotate side to side, tapping your left sneakers with your left hand and then your right sneaker with your right hand.
  • 45-second Elbow Plank
  • 50 Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.


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  1. Oh I love this workout! Doing it today 🙂

  2. I can see why your abs are sore!!

  3. Bookmarking this for sure, I want to do it for my next workout! I really love the graphic you put together for this too.

  4. Can’t wait to do this in the AM!

  5. ouch…. just looking at the photos makes my abs sore :-)… Thank you for sharing the photos…. Love your smile on the last one, you make look so simple

  6. Love this!

    Definitely going to give it a go


  7. love it

  8. I will be sure to pin this to add for a non-gym day workout!

  9. I love that you post pictures of each workout move–it seriously makes it much easier for when I’m working out at home 🙂 Though I just did an ab workout of my own yesterday, I will be giving this one a try very soon!

  10. Great ab burner for the end of a cardio workout!

  11. Tried this today before a run–it was killer! The plank jacks wore me out, here’s hoping the next time is better!

  12. very useful exercises

  13. Love these ab workouts but the windshield wiper hurts my tailbone so bad I can hardly do ten. Is this normal? I do use a cushioned mat too.

  14. I’m confused are you doing 5 of each 3 times or 5 10 15 etc 3 times.

  15. Great workout! For the windshield wipers, is it one rep when you go both left and right, or is each side wipe considered one rep? Same question for the bicycle crunches.

    • I did each side counts as one rep (for both exercises)–so it’s 1,2,3,4 as opposed to 1:1,2:2,3:3,4:4. But of course, if you’re feeling ambitious, go for the latter! 🙂

  16. LOVED this workout, Nicole. I subbed your bear plank for the elbow plank, and it burned just as much.

  17. Which Nike’s are those?! I love them!

  18. Well, I’m new here, but I feel like I’m already going to love you(& we would probably have fun throwing back a few beers together), after one of the first sentences I read was “Don’t be a lazy asshole like me.”
    You have yourself a new follower 🙂
    Will be trying this workout tomorrow & reading more posts!

  19. nice & well shaped body:)

  20. Great work out! Hopefully won’t have to take so many breaks next time 🙂 What is a good time to do this work out in? I know you said you didn’t time it originally, but wondering if you have since..

  21. Loved this workout. Abs are still sore two days later. Thanks!

  22. Heather r says:

    I Just love love love your workouts. They are great. Thanks. Just one kind thought, i love your stuff but would like to nicely say that there are some who might find your language a little bit offensive (myself included). no pressure just seeing if you might be open to leaving that out. Thanks again for all you do to post these fitness exercises

    • Hi Heather! I’m sorry to have offended you! It’s true, I have the mouth of a sailor, and the way I write is conversational, so the bad language spills out in words sometimes. Just know that it’s something I’m conscious of and always trying to improve–slowly but surely I’ve cleaned it up a bit with age and will continue to! 🙂

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