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The 500-Rep Bodyweight Ab Workout

Table of Contents


Aside from developing ripped abs, there are a plethora of benefits to training your core, ranging from improved sports performance to relieving lower back pain.

Whether you’re cutting during football, kicking a soccer ball, throwing a punch, driving a golf ball, swinging a bat or throwing a barbell overhead, you will produce more force if you train your core to generate said force and transfer it to a sports-specific movement.

This workout is designed for fitness enthusiasts who are looking for a quick way to ensure they’re burning calories, strengthening their core, and targeting both the rectus abdominis and external obliques. 

Power through this 500-rep abs workout 1-2 times per week pre/post-workout, as a standalone abs workout, or on the weekends before/after cardio. 


Do each exercise for the prescribed number of reps, resting 30-60 seconds between exercises. Complete four total rounds, resting 90-120 seconds between rounds.

Estimated Total Workout Time (including rest): 25 minutes.

Equipment Needed: None, but a foam workout mat is suggested for cushion.

500-Rep Abs Workout 

Outside Ankle Touches

Reps: 40

How to Do it: Lie on the ground with knees bent at 90 degrees and arms extended at your sides. Slightly raise your shoulders off the ground and shift your weight towards the right, trying to tap the outside of your right ankle with your right foot. Once you tap the outside of the ankle, return to the middle and use your left hand to tap the outside of your left foot. Complete 20 taps each side for a total of 40 reps.


Wide Mountain Climbers

Reps: 35

How to Do it: Get into a pushup position with toes pointed into the ground about six inches apart, back and torso in a straight line, wrists placed underneath the shoulders, arms extended and palms touching the ground. Bring your right foot to the outside of your right hand so the heel touches the ground (this requires good flexibility). Return the right foot back to the middle. While keeping your core tight and hips in a straight line, bring the left foot to the outside of the left hand so the heel touches the ground. Return left foot back to center. That’s one rep each side (two total). Complete 35 total reps.



Reps: 30 (15 each side)

How to Do it: Lie on your back with arms and legs spread apart so you’re in a “starfish” or “X” position. Bring the left arm down and face the palm into the ground at your left side. Now, simultaneously raise the right arm and left leg towards the ceiling, meeting both above your core. Touch the outside of your left ankle with the right hand and return both back to the starting position. Do 15 reps on this side. Switch sides by placing your right palm into the ground at your right side and raising the left arm and right leg simultaneously to meet above your core. Touch the outside of your right leg with the left hand and return to start. Do 15 reps on this side. That’s 30 total reps.


Plank with Elbow Raise

Reps: 20 (10 each side)

How to Do it: Get into a forearm plank position with the toes pointed into the ground, back and core in a straight line, and forearms on the ground shoulder-width apart. Keeping the core tight, raise your left elbow off the ground and extend the left arm straight in front of you. Once the arm is straight out, bring it back to the start position. Now, repeat on the other side, raising right elbow off ground and extending right arm straight out. When switching arms, try not to sway back and forth—keep your back in place.

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Mark Barroso is an NSCA-CPT, Spartan SGX Coach, editor/writer for Men's Health, Muscle & Fitness Magazine, Fitness Magazine and Men's Fitness.

Date August 31, 2017
Category Training