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Make Your Core Pop In Just 7 Minutes With This Abs Routine

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Make Your Core Pop In Just 7 Minutes With This Abs Routine

Introducing your new go-to abs routine. This seven-minute workout can be done every day to strengthen one of the most important muscle groups in your body: the core.

As part of the Women’s Health Flex Challenge, trainer Jenna de León takes you through this snappy circuit that includes four core-focused moves and has you working for 40 seconds on, then 20 seconds off. All you need is a single dumbbell, and you’re less than 10 minutes from completing an intense and efficient abs workout.

“The beautiful thing about doing core exercises is that you can do it every day if you want,” says de León—and if you’re on the abs-focused track as part of the Flex Challenge, you will. Even after you wrap the challenge, this routine pairs nicely with anything else you have on deck for the day including before or after a strength-training session or Pilates, she adds.

Meet your trainer: Jenna De León, CPT, is a WH January 2025 cover star, a three-time world champion bodybuilder, and fitness coach based in Houston. She is the founder and head trainer of the Reset App, a workout and nutrition app designed to be an inclusive platform for women of color.

A stronger core is key to just about everything, from lifting with proper form, to running better, to getting out of bed in the morning. “All workouts use core,” says de León. “Whether you’re doing a squat, pullup, or pushup, it takes core work.”

Try de León’s Weighted Abs Workout

preview for Jenna de León's 7-Minute Weighted Abs Workout Video | Women's Health Flex Challenge

Starting with a quick warm-up, de León leads you through two rounds of jumping jacks and high knees before you begin your abs circuit. Then, you’ll go through one round of sit-ups with rotation using a dumbbell, Russian twists (dumbbell optional), leg raises, and bicycle crunches—and just like that, you’re done with the tough stuff! To wrap up, you’ll enjoy 60 seconds of child’s pose and cat-cow.

Just remember: “Your core is the base of your body,” says de León. Make sure you give it enough love.

Whether you’re looking to chisel your core, build strength, or boost your aerobic capacity, the WH Flex Challenge (and its five all-star trainers) is all about helping you reach your personal goals. And, reminder: Once you finish one Flex Challenge track, there are two other tracks to try—or you can continue the workouts on your own time as individual sweat sessions. Let’s get after it!

Directed by Dorenna Newton. Styled by Kristen Saladino. DP: Danny Dwyer. Editor: Brandon Haynes. 2nd Camera: Joey Kramer. Sound: Griff Snyder. AP: Janie Booth. PA: Akeira Cramer. Hair and makeup: Kristen Pulice. Set design: Cate Geiger Kalus. Production: Wonder Partners.

On Jenna (video): Héros crop top and legging, Cast earrings, APL sneakers

Headshot of Olivia Luppino

Olivia Luppino is an editorial assistant at Women’s Health where she covers health and fitness. She previously wrote for The Cut, POPSUGAR, and Salon and has written about everything from New York Fashion Week to dating app trends to the United States Women’s National Soccer team (a.k.a. her heroes). When she isn’t writing, Olivia is likely catching up on Bravo shows or running late to barre class.

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