Modified Ab Workout

November 16, 2016

I used to think if I did 100 crunches a night, I would have a six pack.  Later I learned that abs are made in the kitchen, but revealed with working every part of them.  Sure crunches are effective, if combined with other ab moves, but it is important to work every angle.  Not all of us have a super strong core, so today I am giving you a modified ab workout to work every angle of you core (obliques, upper and lower abs).

Equipment Needed:


Complete each move for 60 seconds, with a 10 second break in between.


To do this move: Begin seated on the floor, back straight, feet flat and knees bent.  Exhale and curve your belly into your spine.  Your stomach should be in a “c” scoop shape.  Keep your hands behind your thighs for support and move up and down about an inch in the C curve.

Rope climb-up

To do this move: Lie on your back, keep your lower back grounded, and lift your legs up (since this is modified, try to make them as straight as you can, but it doesn’t have to be perfect).  Reach your right arm across to the opposite side of your left leg, then repeat with your left arm to your right leg.

Pilates crunch (tabletop legs)

To do this move: Lie on your back with your legs in tabletop (or a little higher to modify) with your arms out to the side.  Lift your shoulders up to crunch and pump your arms 5-6 times.  Lower down.  Repeat until 60 seconds is up.

Reverse crunch

To do this move: Lie on your back and lift legs to tabletop

Plank knee taps

To do this move: Start in plank position (hands directly below shoulders).  Lower both knees to the ground and back up to plank position.  Try to only move your lower body and keep your upper body steady.

You’re finished! (Not quite) Complete entire series 3 times.  

If you liked this, check out my other workouts (including cardio for lower body injuries, booty, arms, and more).

PIN for later

PIN for later

Where will you try this ab workout?  Leave me a comment below! I would love to hear from you. 

  • Belle November 16, 2016 at 8:12 am

    Love a good ab workout except for planking. Lol

    One Awesome Momma

    • Jessica November 18, 2016 at 7:29 pm

      I’m not crazy about planking either. It’s such a good burn though.

  • Mistle November 16, 2016 at 10:17 am

    These are all great! We do a lot of these in my Barre classes. You definitely feel the burn from these exercises!

    • Jessica November 18, 2016 at 7:30 pm

      I was inspired by my barre classes for many of these! Love the burn I get from barre.

  • Lyndsey November 16, 2016 at 11:14 am

    these are all so great! and love that you showed modifications because so many of us need that!

    • Jessica November 18, 2016 at 7:33 pm

      Thanks, girl! I need it for sure most days.

  • Kaley November 16, 2016 at 11:29 am

    My abs! My abs! I didn’t even know I had abs! 😖 Ouchie!

    • Jessica November 18, 2016 at 7:35 pm

      haha. Thanks, girl! It’s a burner!

  • Katie @ Talk Less, Say More November 16, 2016 at 11:48 am

    Plank knee taps are a killer! Sometimes in yoga, my instructors will have us hover our knees just above the ground and holy abs, they burn!

    • Jessica November 18, 2016 at 7:38 pm

      Yes! Haha. I have such a love hate relationship with them.

  • Ashley | Spit Up and Sit Ups November 16, 2016 at 12:47 pm

    These moves look great for me. I have diastasis recti!

    • Jessica November 18, 2016 at 7:43 pm

      Glad they are great for you! I hope you see results.

  • Divya @ Eat Teach Blog November 16, 2016 at 1:27 pm

    I need to do some of these at home before I go to bed or when I wake up! Have you ever done 7-minute abs before?

    • Jessica November 18, 2016 at 7:46 pm

      I have! It’s great!

  • Rebecca Hicks November 16, 2016 at 1:48 pm

    I love this post! And I’m definitely trying this workout out today after school. Thanks for sharing, Jessica!!

    • Jessica November 18, 2016 at 7:48 pm

      I hope you enjoyed!!

  • Lecy | A Simpler Grace November 16, 2016 at 4:37 pm

    These are great moves! I have NEVER been a fan of the traditional sit-up or crunch and love modifications that are easier but still get results. It’s always great to change things up a bit. Thanks for sharing your tips!

    • Jessica November 18, 2016 at 7:50 pm

      Me either! I hope you enjoy!

  • Lexi November 16, 2016 at 6:42 pm

    Thank you for sharing this workout! My sister and I have been working out together, slowly, and these would be perfect for us to start with!

    • Jessica November 18, 2016 at 7:51 pm

      Great! I hope you both enjoy it. 🙂

  • Maria @ Pastels and Macarons November 17, 2016 at 6:49 am

    Oh wow, I need to try these! Looks hard but bet they give great results. Thank you!

    • Jessica November 18, 2016 at 7:54 pm

      Thanks, Maria!

  • Jen November 17, 2016 at 1:52 pm

    Nice workout. I need these. I seem to grow a pound every week.

    • Jessica November 18, 2016 at 7:55 pm

      Girl, it Is that time of year for sure!

  • Jnellie November 18, 2016 at 1:07 am

    I love ab workout, especially planks! I don’t have the strongest core, so some of these modified workouts will help me on my next workout. 🙂 Thanks for these.

    • Jessica November 18, 2016 at 7:57 pm

      Of course! I hope you enjoy!!