Miranda Cohen’s New Year’s Ab Circuit: A Time-Efficient Intermediate Routine

On 1 January 2026, fitness influencer Miranda Cohen shared a compact, intermediate-level ab workout on Instagram designed to “get straight to work” with no wasted time. The post outlines a six-exercise circuit performed for three sets, with short intra-exercise rests and a longer break between full rounds. Below is a detailed breakdown of the routine, how to perform each movement, and how to fit it into a broader training plan.

The workout at a glance

Miranda’s ab session is structured as a repeatable circuit:

- Exercises: 6 core-focused movements

- Sets: 3 full circuits

- Reps per exercise: As listed below

- Rest between exercises: 30 seconds

- Rest between circuits: 90 seconds

The full circuit, exactly as she posted it, is:

1. Side Plank Leg Lift Leg Sit-Up – 10 reps each side

2. Dead Bugs – 20 reps total

3. Laying Leg Raise – 15 reps

4. Cross Reach – 20 reps total

5. Heel Touches – 20 reps total

6. Weighted Toe Touches – 15 reps

This format keeps your heart rate slightly elevated while focusing on core strength and endurance, making it suitable for intermediate trainees who already have basic ab control.

How to perform each exercise

1. Side Plank Leg Lift Leg Sit-Up (10 reps each side)

This hybrid move combines lateral stability with dynamic hip and trunk flexion.

- Start in a side plank on your forearm, body in a straight line from head to heels.

- Lift your top leg slightly, then lower it as you bring your top elbow toward your bottom knee in a controlled “side sit-up” motion.

- Return to the starting side plank with leg lifted.

- Complete all reps on one side before switching.

Focus on keeping your hips stacked and avoiding sagging at the waist.

2. Dead Bugs (20 reps total)

A classic anti-extension core exercise that teaches you to keep your lower back pressed into the floor while moving your limbs.

- Lie on your back with arms extended toward the ceiling and knees bent at 90° (shins parallel to the floor).

- Slowly lower your right arm overhead and left leg toward the floor without arching your lower back.

- Return to start and repeat on the opposite side.

- Count each opposite arm/leg pair as one rep.

Move deliberately; speed reduces the core challenge.

3. Laying Leg Raise (15 reps)

Targets the lower abdominals and hip flexors while demanding lumbar control.

- Lie flat on your back, legs straight, hands under your glutes or by your sides for support.

- Keeping legs as straight as comfortable, raise them until they’re roughly perpendicular to the floor.

- Lower them slowly without letting your lower back arch off the ground.

If 15 strict reps are too challenging, bend your knees slightly or reduce range of motion while maintaining tension.

4. Cross Reach (20 reps total)

This dynamic movement trains rotational control and oblique engagement.

- Lie on your back with knees bent and feet flat.

- Extend your arms overhead, then reach your right hand toward your left foot as you curl your shoulder off the floor.

- Return to center and alternate sides.

Keep your lower back in contact with the floor and avoid yanking your neck.

5. Heel Touches (20 reps total)

Also known as “penguin taps,” this exercise emphasizes lateral flexion through the obliques.

- Lie on your back with knees bent, feet flat, and arms by your sides.

- Lift your shoulders slightly off the floor and reach your right hand to tap your right heel, then your left hand to your left heel.

- Continue alternating, keeping your core braced and movement controlled.

Think “small crunch side-to-side,” not a full sit-up.

6. Weighted Toe Touches (15 reps)

A loaded variation of a traditional toe touch that increases demand on the entire anterior core.

- Lie on your back holding a dumbbell, plate, or other weight with both hands.

- Extend your legs toward the ceiling (or as high as your hamstring flexibility allows).

- Curl your shoulders off the floor and reach the weight toward your toes, then lower with control.

Choose a light-to-moderate weight that allows clean form for all 15 reps.

How to run the full session

To replicate Miranda’s ab workout:

1. Warm-up (optional but recommended): 3–5 minutes of light cardio (marching in place, jumping jacks) plus a few gentle spinal movements (cat–cow, pelvic tilts).

2. Circuit round 1: Perform exercises 1–6 in order, adhering to the prescribed reps. Rest **30 seconds** between each exercise.

3. Rest 90 seconds after completing all six exercises.

4. Repeat for rounds 2 and 3.

Total time will vary by fitness level but typically lands around 12–18 minutes of focused work, excluding warm-up.

Programming tips and progression

- Frequency: Use this ab circuit 2–4 times per week, ideally after strength sessions or on dedicated core days.

- Progression: Once 3 rounds feel manageable, increase difficulty by:

- Adding a fourth set

- Slowing the eccentric (lowering) phase of each movement

- Using a heavier weight on the toe touches

- Reducing the 30-second intra-exercise rest slightly

- Integration: Pair this routine with full-body or lower-body workouts, as many of the movements complement squat, deadlift, and hinge patterns by reinforcing bracing and anti-rotation control.

Miranda Cohen’s ab post offers a straightforward, time-efficient core session that emphasises control, variety of movement planes, and minimal rest—ideal for intermediate trainees who want a focused, no-frills ab workout.