20 Min ABS WORKOUT at Home [NO EQUIPMENT + NO REPEAT] Caroline Girvan

No equipment needed for this 20 minute at home abs workout. I do love some stretching and some extra ab work on my active rest days so I thought I would record this simple routine for you to save for those low impact days when you want to move but not affect your training the next day!
These movements are all different each performed for 50 seconds, 10 seconds brief rest. This is a slow paced routine to really encourage that extra focus on lower back flat on mat and core braced throughout.
Just grab your mat and join me for a 20 minute ab routine, targeting the lower abs, upper abs, obliques and entire core!
PLANK TWIST
PLANK ALT KNEE SIDE TUCK
DEAD BUG
TOE TAPS
ELBOWS ALT TUCK TO EXT
REACH TO LEG LOWER
STRAIGHT LEG REVERSE CRUNCH
HIP LIFT
LEG LOWER TO FROG TUCK
TABLE TOP SINGLE LEG EXT
TABLE TOP SINGLE LEG EXT (switch)
OPP HAND TO FOOT CHOP
OPP HAND TO FOOT CHOP (switch)
HIP LIFT TO ALT TWIST
CRUNCH WITH PULSE
OPP ELBOW TO KNEE CRUNCH
OPP ELBOW TO KNEE CRUNCH (switch)
HUG TO HOLLOW
BUTTERFLY CRUNCH W/ PULSE
If you are currently doing the EPIC Program, you will be aware there is a lot of movements involving stabilisation and strengthening of the core including full body movements, HIIT training, also overhead press and even back work! Also there are ab specific exercises towards the end of at beginning of many of the workouts too... however I also love training abs solely occasionally!
I hope you all enjoy this routine and feel awesome for it!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness program, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[@elsalovefors]

Me: does this. Also me: goes directly to the mirror to see if I got abs.

[@hel2727]

haha same. but if we stick to working out one day we'll see them abs, just gotta go agane

[@bambostarla6259]

Hit the cardio (to loose the belly fat) and keep working out the abs and slowly but surely they will come out!

[@31anca]

@@hel2727 Zi

[@CMYX]

Lmao same, expect I stuff myself with food after that

[@liana8884]

hard work pays off, trust me

[@mommyshots]

One of those days where I didn’t feel like working out and this one was easy and effective to get through. You are amazing!

[@user-dz4gk6kl1r]

Same I’m filling like bad and sick but working on myself is productive and this was a great routine for that!

[@kismarydiaz360]

same!! today i was thinking about not working out but then i did! this was pretty calm, and pretty easy but also a good challenge for the day especially when you’ve been tired all day reading books! i’m glad i workout! :)

[@gayathrik2k]

Sammme i really didn't wanna do anything today and after I finished this I wanna do moreeee😂

[@queencupcake09]

Easy??!! Lol

[@ImoOwadde]

My abs are burning !!!!😂😂

[@mariannabalyta2524]

After doing it regularly for 2 months, I can feel much more control of my abs. It's really effective. 👍

[@brizing5671]

How many times a week do you do it ? 😊

[@TatianaRafikova]

how many times per week?

[@butterfly-bm7zy]

This workout was honestly so perfect. I don’t feel dead afterwards, I feel strong. This workout was really fun!! ☺️🥰

[@visiory]

fr, rather than feeling like i wanna lie down and never get up again, i actually wanna do another one lmao

[@sistersarahc]

Fun?

[@ellajo1209]

Throwing this for fun? You, wonderful woman, you!. Hope you’re well.

[@thyiff2219]

BONUS workout? We don’t deserve you. 🥺 Thanks, Caroline!

[@Nourishbyruby]

Agreed , I was so happy to see this workout 💚

[@thyiff2219]

Healthy sweet treats Hi! I finally did this workout. How did you like it? I appreciated the 10 seconds rest in between moves. 🙂 ✅11/14

[@CarolineGirvan]

Excellent Thyiff!! You have been so fantastic sharing your feedback... me and many others appreciate it so much. You really are ploughing through this EPIC Program... you should be very proud girl 💓

[@thyiff2219]

@@CarolineGirvan you’re the best , Caroline! Now if I squint my eyes, I could see some abs definition. 😂 And yes, I’m super proud of myself for keeping up with the program. I still have to make up the 1-hour iso and dynamic workout. I doubt I will be able to fit it into our remaining EPIC program as it’s getting progressively harder. Also, I keep trying to plug your old maker workout video. Many seem to like the maker move so they need to know that gem of a video exists in your archive!

[@Nourishbyruby]

@@thyiff2219 I loved it and could really feel the burn after ...the 10 second rest was perfect as it wasn't too long either 💚

[@christinastyles2600]

yay!!! these 20 minutes ran by so fast ! and I truly enjoyed this beautiful slow-paced workout ! I did it as a finisher for my day 35 of EPIC I and I'm so happy now!!!

[@dsafo]

I started doing this workout with you after 7 year break from physical exercising. At first i was doing -10s/exercise, now after a 1,5 week I'm doing -5s/exercise, next week I'm gonna make the whole! It's a bunch of really good, effective exercises and the pace of my progress is a proof. Thank you!

[@elyserhead6747]

Just got this notification and I was like “no she didn’t”. Well, she did my fellow EPIC peeps. Guess I know what I’ll be doing later. You are incredible Caroline! ❤️❤️❤️

[@jackiemartinez1617]

Exactly what I was thinking!! And it’s a perfect day to do it 😀

[@juhnella]

but today’s our rest day😂 good on you for having the energy ahaha

[@arwab2158]

Same here.. I was not ecpecting that

[@gabrielik601]

Caroline I love your workouts, they are always challenging and inspire me to go beyond my limits, thank you very much ! Best regards from Brazil, keep at top :)

[@rairessantiago5996]

Aeee um brasileiro 😁🇧🇷

[@juliadamasceno3164]

🇧🇷

[@jeanetteheath5437]

Hi: I found your work outs on You Tube about 3 months ago! I'm from the twin Caribbean islands of Trinidad and Tobago and I love, love your work outs; you give me good energy and the spirit to do my strength training even more even though I have been exercising for years; I'm 69 years old and doing my exercises 3-4 days a week have been my sanity! So glad I found your app and I do whatever works I need to do i.e legs/shoulders/standing abs etc. I am definite continuing with your wonderful programmes. Thank you

[@thegrumpypanda1016]

I'm from trinidad and tobago too and have just started my fitness journey i wish you many more years of health.

[@judyinniss4814]

Another fellow Trinidadian here…. Wonderful workouts

[@ginachartrand6042]

I discovered Caroline's KZbin videos a few weeks ago, and I love to read comments from people in my age group (I'll be 67 very soon). Fitness is fun at any age!

[@farahtaha7391]

Me doing this after eating 6 baklava pieces

[@40shreyaroy89]

Encouraged

[@user-yb4dz8gx9v]

You should WAIT Last Metal 2-3 hours before Sport. Protein Shake for protect muscles 30 min before Work Out for letting YOUR muscles Größe Protein Shake 30 min after Work Out best Banan proetinmilk planted or Not planted whater... To do Training without Rating Changes Not the flat Burning means in the morning cousic calorien IS Not empty in the Body... It IS also HOW OFTEN AND HOW RIGHT WE DO THE TRAINING.... so 20 min better than NOTHING nur after 30 min fat Starts to get Burned... Thats why i do those exercises Not for 20 min but for 60min and repeat every exercixe 100 Times. If it IS to Heart i make 10 sec Rest but i repeat all 100 times.. i lost 10 pounds in 4 weeks doing so and i See muscles and have Lot of energy. i love to move it IS for me the best Rest ever❤❤❤

[@rockgirl_]

Afiyet olsun sjsjjs

[@adora808]

Afied

[@naaath1442]

Frfr

[@marisolvaldez7173]

I never thought I would look forward to these workouts everyday! I plan my whole week on them, and feel so much stronger. I can carry a bit heavier and go for longer sets. 💪🔥

[@CarolineGirvan]

Excellent to hear Marisol!! 👊🏼👊🏼👊🏼⭐️

[@dezrichards9297]

Keep up the good work 👍

[@ChristinaDunn1405]

The percentage bar at the bottom is pleasing 🔥

[@franciscobarillas8500]

I recommended your workouts for my wife who is trying to work on her upper body strength. But I decided to give it a go. Your workouts are amazing. I’ve switched to you for my arms and shoulders. Your sequence is spot on as it lets me get to exhaust and yet have more for other parts of the arm. I am in awe of your strength as well. Glad my wife and I found you.

[@lalalalisaaa97]

hello! can you please drop the link of her vid for the arms and shoulders workout? i can’t seem to find it and i really wanna try it out after reading your comment 🙌🏻

[@randomart9296]

It is good that this workout is Slow paced so we can focus on every movement rather than speeding things up and end up getting tired instead of properly completing the workout. Definitely going to try this one out

[@TravelingNatural]

Wait a minute🧐...this is new! Who from the EPIC program is gonna do this today on the rest day?...🙋🏾‍♀️

[@jackiemartinez1617]

Lol 😂 I’m all in 🙋‍♀️

[@jennifertrocchio7481]

I'm planning to do it soon.

[@MarusitaNeko]

I'm in, no rest today❤

[@vidyasampathkumar7113]

I'll do it!! What about you

[@Jojo-et9pg]

Me too!!!

[@rxw59]

More abs workout please;)

[@heatherlucas5530]

Is anyone else super excited about the bonus surprise work out?! Will be doing this in a bit! 💥 💪🏻😍

[@Jen-il3cd]

Yey Heather me tooooo

[@discoladyZg]

I appreciate this workout a lot because it is slow and controlled. I could feel every single muscle working. Thank you!

[@lilybowen9034]

Oh what a treat! You’re golden, Caroline 😊😊

[@ellies.4479]

You are a rare gem! I so appreciate this. My body feels so amazing from your Epic series and this is just an added challenge bonus and a good one for me to use for strength and to just unwind mentally from what the day brings. Thank you so much!

[@StreamTaylorsVersion]

How have I not see or done this workout before? I've been doing Caroline's workouts for quite a while now, and I'm so happy I came across this one. It's perfect.

[@morgankeil9367]

This is great addition to the ab workout arsenal! I liked the toe taps that really got the abs AWAKS👌

[@dianafernandez3998]

Thumbs up¡ for this extra WO, you’re the best Caroline.

[@melissakranz4109]

I agree... 😊

[@vickarvan1]

She is legendary!!

[@simonekeegan4695]

Totally agree. Amazing womanx

[@daliacarrillo8588]

Love the workout

[@SuzanneLch75]

Just when I was about to turn on my KZbin to try the sit wall n plank challenge from your library, this pops up n I just completed this one instead. My abs said “ thank you for keeping us on track”....now I can enjoy my brisk walk on this beautiful fall weather with my favorite tunes-enjoy your rest day everyone, see you tomorrow on a full hour workout 🏋️‍♀️😉 cheers!

[@teresastafford4226]

Absolutely love my core sessions, this was definitely one of my favs thankyou Caroline

[@Godskingdomcouncelorcrystal]

Thank you soo much for doing an ab workout that doesn't flare up sciatica nerve pain. No more Russian twists for me. Blessings 🙏

[@spazerella84]

This was fantastic and I will do it a million times over!! Thank you so much for sharing your workouts with the world, we are so lucky to have you! 🙏💙💚💜

[@MsLiberty25]

Just have to say how proud I am. When this first drooped I couldn't get through the whole thing. Just revisited this video after months of training and I completed it with 1.5 pound ankle weights!!!!! So HARD but so worth it. Thank you for showing me what I'm capable of

[@ameerahzahrani]

I love how CALM you’re!!! Thank you❤️

[@LauraMelanson-gi3us]

Been doing all these videos for four months now and have noticed a change in my body, thank you for these videos keep it up!

[@slott2827]

Oops !! I thought I had finished training for today, Caroline !! But now I will have to do this new session !! I am addicted to your workouts !! What am i going to do!! 🤷🏽‍♀️ It's a joy to hear from you today too !! Thanks for sharing!!Ax❤️✨🌈

[@jackiemartinez1617]

That’s amazing motivation Slott! Keep going!

[@laurak4795]

Ha ha ha. I thought the same when I woke up- oh only 20 min of abs today... mixed excitement and mild disappointment ( cause 💕 the full body) and extra sweat. Looking forward to it. It’s only 1:43 am so a bit early. I should get all the rest before starting😅 both.

[@jamie1922]

Most challenging class I do. Why are your classes so different, peaceful and effective?! Thanks so so much

[@chimielabhutia5638]

The only workout where I feel pumped to workout an extra mile. Getting stronger! All love to you Caroline!❤

[@judeamro793]

Always welcoming extra workouts ,because they are ALWAYS GREAT.🥰🥰 .thank you Caroline

[@aryakhajuria2268]

I did this today after completing Day 16 of EPIC program, and absolutely loved it! I may start doing some bodyweight exercises after EPIC workouts on as many days as possible! Let's keep challenging ourselves, Girvan family💪

[@sylvia1124]

What a nice Surprise! I am really appreciating the feeling of hard abs workout and this comes along. Now I need to get that same feeling in my quads and tush. Thank you Caroline for thinking of us.

[@melinda5610]

Love this one each time I do it! Was perfect to do after HIIT today. Love the variety of this workout...I always love crunches and the single leg/side work.

[@gracefulgirl8153]

I love surprises! I took a barre class this a.m., it's a gorgeous day (summer returns for another day🙂), I got a new set of weights, new yoga blocks yesterday, and now this?! In my class today, in front of a mirror, I was taken aback seeing my shoulders and biceps, trying not to stare 😄💪😄 I cannot express enough admiration for you, Caroline! Fierce and gracious at the same time! 🌹🌺

[@CarolineGirvan]

Fantastic!! What a super day!!💓💓💓💪👊🏼

[@darnitthelma4247]

Amazing GG🤩

[@pillsorpoison7517]

Thank you so much for your workouts. They have really helped me get back into weightlifting 🏋️‍♀️ which I needed. Keep bringing what you bring.

[@CarolineGirvan]

Excellent to hear!! Way to go!! Cx

[@sreelekharc2049]

You are such a sweet heart. Epic program daily release+these amazing workouts 😭😭😭😭Love you Caroline ❤️❤️❤️❤️😭

[@MariaSilva-xw7vf]

Amazing workouts. I’ve tried many on line. But these are the best I’ve found yet. I feel my body getting tight already and it’s only been 2 weeks. Thank you so much. And I am feeling great. Look forward to my next workout.

[@tildamchugh8755]

I need more 20 minute ab workouts from you they are the best

[@riyaunknown2885]

For first time for 1 hour there are no thumbs down... It actually means a lot to CG... 💞 You changed my life and many others too in the aspects of weight.. You bought impeccable content for normal audiences or people who dont have any knowledge about this... Im grateful and always.. ❤️❤️❤️❤️❤️❤️😭😭😭😭😭

[@ineslafon1807]

Oh what a nice surprise !!!! I suddenly cut the cardio session short, too impatient to do this workout! Thank you very much Caroline for this gift! 💗💗💗

[@parisestrella]

I absolutely loved how slow and controlled this workout was!! Definetely one of the best ab workouts I've done in a minute! Thank you

[@marinemartin7400]

Thanks so much Caroline for all these Work-Out :) I really enjoyed this one . You are amazing don't stop supporting us with all your videos

[@Annesrock]

I was on instagram and read "I decided to share this workout on active rest day". And I say wait there is a video today, but today is my rest rest day hehe (my active rest day is Saturday). Any way, did it! Feeling great, thanks Caroline. Take care :)

[@CarolineGirvan]

😆excellent Yeli!!! ⭐️⭐️⭐️⭐️

[@lindaledford3061]

Perfect for Active Rest Thursday! This and 6,000 steps. Woo Hoo. Thanks again.

[@mcarolcat]

You always deliver! Thanks so much for sharing your amazing workouts, Caroline!

[@gerimulvany9585]

Just did that abs sequence perfect for me, short and sharp, thank you once again Caroline! Happy Saturday to you and all fellow followers!!!🌹

[@shireenriazikermani1894]

Today is abs day so doing this tonight! And thank you for doing a workout that is limited to the space on a yoga mat. I live (and now work from home) in a tiny, tiny Brooklyn studio apartment so floor space is almost nonexistent. This looks perfect! Thanks!

[@melinda5610]

Yay for a surprise ab workout! I love doing your ab workouts. Adding it to my ab playlist for next week! Can't wait to feel the burn!😁🤩

[@justynakolacz]

Wasn't planning on doing any workout on today's rest day, but couldn't resist😁 Thanks for the extra motivation Caroline 💪🏼👌🏼😘😘 See you tomorrow 😃

[@alexdadson5061]

This is my go to ab workout. I really enjoy the diverse movements.

[@deyagarcia7291]

going to try this 3 times a week for a month. will update when im done

[@seashoreslimes9039]

howd it go??

[@jennifertrocchio7481]

A bonus abs workout! How awesome! I'll be doing this in a little bit. I usually do some cardio and abs on Thursdays so this is perfect😀♥️!

[@vlogginggals_]

ive been doing this for 2 weeks and i feel so much stronger , as well as happier mentally , and has seen a different/more toned in my abs. this is my favorite workout and i do it every other night , or whenever i feel like it !

[@cynthiadawson6348]

Thank you ,Thank you!!! Wanted to rest my body but still wanted do something...Thank You for delivering Caroline👏👏👏👏💯👍

[@britneyog9537]

I just started to add abs in my routine and my gosh. I feel the burn. However, there are 3 I cannot do due to my back, but I still got a workout! I'm getting in shape thanks to Caroline! Love this channel!

[@thoughtsoftheheart]

I was so pleased to see this workout during the rest day! Thanks so much Caroline for the pleasant surprise & This color looks beautiful on you. Enjoy your day 🤗😁🤍

[@CarolineGirvan]

Aw thank you Brittany!! I actually had to wear the opposite of black today as I’ve been wearing it most days for EPIC! Though I do love an all black outfit too! I hope you enjoy this session Brittany! You’ve been training so well!!⭐️

[@elizabethmaggart2905]

A bonus workout!!! 😍 We are spoiled. Loving the extra ab work this week. I don’t spend a lot of time focusing on my abs, so it’s been a good challenge for me!

[@lillyt6034]

Just what I needed ! Thank you so much for this workout Caroline! 😊

[@liliananieto3794]

Yessssss today is the day. Love youuuuu!!! 🙇‍♀️😍

[@editagrigaite4529]

I keep finding these amazing workouts !!! Thank you Caroline, there are no limits to your creativity xx

[@mrboily]

Caroline, you are the best. These workouts are amazing and motivating. I love how you are always smiling and you never stop pushing 😁💪🏼

[@lisajaynedear5447]

Thank you for posting, I did one of your abs this morning, this one looks brilliant, I may have to do it later... Thank you for doing this free for all of us Looking forward to our Epic one hour tomorrow Lx

[@manonbrochu4064]

Just love this ab workout. I've been do it since it came out. Never get tired of it. Fast and effective 😉.

[@tracipotter1708]

Thank you Caroline - I've done this one several times - your work outs are amazing and I am so thankful that you have shared all of them with us. You are a wonderful - amazing workout QUEEN !!

[@lorrainebilodeau6173]

Just returned from teaching Pilates. Loved it - seriously challenging start sequence. Thank you Caroline!

[@amykrupa-wyckoff4601]

What a nice surprise! Will be adding this one in this evening. Can't wait for Day 24 tomorrow. Thanks Caroline! Your strength absolutely amazes me! Love the outfit too, as always!

[@karolinanavratilova4327]

omg love it! also your countdowns graphic ... fantastic! thank you sm

[@vylia]

Add-on after EPIC III, day 8, third round. Thanks, Caroline!

[@mokam265]

I really fell in love with your workouts they are so challenging and motivating 😍 keep doing what you do you make a lot of us very happy by posting these amazing videos - wish you the best ❤️❤️❤️❤️❤️

[@trudimoore1047]

Class, sneaked that in rightly Caroline lol!! Love me a surprise abs sesh!! Thanks for this 😍

[@caroandthedogs4712]

Such an excellent workout, doable but hard and I really enjoy that there are no reps 🥳

[@alexandralane7690]

What a treat . Thank you so much Caroline 😊💜

[@karissalee4223]

Me on my rest day: *sleeps past 10am* Caroline on her rest day: YAY ABS!!!!!!!

[@pennyleepn]

Love this abs workout! Thank you 🙏

[@luce8193]

I did EPIC 1 and now doing EPIC 2, was looking for extra abs work and did this one today. I LOVED it! It works all: obliques, upper and lower abs. It was perfect ♥️

[@BarbaraDerksen]

PERFECT shorter allllllmooooooooost a rest day workout, enough to wake up those sinewy muscles in my mid section and make me behave. Might fit in a short workout for my behind later, with ankle weights too, along with a walk, some crafting etc, FT sessions with family - wow, life is SO SO GOOD, thanks to you, Caroline. May you and your family have some extra special times today as well. Always grateful. (Insert safe hug here)

[@diptigangwar8895]

How you're so active 😭love you 😍

[@fameshyne7932]

This routine is a killer! But I loveeee 🤗 I can feel my abs slap straight flat usually after this routine 👍🏽

[@brookewillis2928]

I stumbled across your page about 6 weeks ago and I just wanted to say thank you. I can tell a difference in my body already and I love your videos. ❤

[@lifelovesme]

Your workouts are excellent! Creative and has great flow. Also get straight to the workout without too much talking. Love!

[@simgesenyurt7329]

It's not a killer abs workout but very effective 👌 Liked and saved this for doing again. Thank u❣️

[@CarolineGirvan]

Hello Simge! Way to go!! Glad you liked it!! You can always make anything more difficult so next time press lower back lower, crunch even higher!! 😁👊🏼

[@catwoman7770]

Hi Caroline, love this! This is part 1 of 2 of my Abs workout. Have been at it for a few months now and it gets as intense as I want it to be. Never gets easier. A gradual change in my overall abs outlook. Keep it coming. Good work! Love from Singapore.

[@briana5751]

Just finished day 23 of EPIC and this is a lovely surprise! Thank you Caroline, can’t wait to work through it between classes tomorrow 😍

[@SuprabhaDeyTalentsToSee]

3 days and I'm doing this on daily basis along with 2 workouts by Pamela. I hope this is adding more burn😌

[@salinakhawaja1381]

Epic going to this every day this week n see what happens today was the second day

[@arwab2158]

😳 Is this for real? You caught us by surprise with this! It’s ok! We can go throught the older workouts that we didn’t get the chance to finich up! But hey, you are generous and we welcome this with open hearts! I’ll have to save this for later.. I already got to a couple of old workouts😅.. Thank you a bunch

[@yasminortega4189]

LOVE this ab workout😩. I felt it in my core and not my back, which is amazing!

[@Gd-rs5ub]

You're amazing - thank you for all your workouts. I love that you do short routines as well as full hour routines. You make it look very easy.. I'm exhausted and better for having worked out with these videos.

[@karmaamr460]

I really love your workouts so much and they are intense especially HIIT , i love your smile your energy and everything about you ,you helped me so much ❤️

[@mehjie]

Thank you 😊 now I have Caroline on “rest days” too! 😍☺️yay!

[@jackiemartinez1617]

Haha doesn’t it feel great!?

[@soleil0812Elli]

Yes, me too 😅💪

[@catherinekennedy773]

Ah perfect! Ive been doing Abs on my Thursday "rest day" so glad you uploaded this it's like you read my mind! 🥰 xx

[@eaglecondorastrology395]

This was perfect for Saturday break day--thank you so much, Caroline!

[@cocoyu7616]

love this ab work out 👏🏼👍🏼 not too hard for me 😂😅😆🙏🏼❤️

[@Mystery-899]

Amazing work out! Thank you so much for the video! Liking :)