Fitness Friday – Awesome Abs in 5 Minutes a Day

AwesomeAbes

Welcome to another Fitness Friday. Today we focus once again on our core, that all important part of our bodies that needs to remain strong.

In our first Fitness Friday I shared with you one of my secret weapons for a strong and sexy core: the 5 minutes a day core routine.  The secret is to go all out for 5 straight minutes and commit to at least 5 days a week, preferably 6. Treat as you would brushing your teeth and make is a part of your daily routine so that you won’t be tempted to just “skip it”.

Whether you include the exercises outlined below or choose your own, is up to you, as long as you sustain your workout at maximum intensity for you, for the entire 5 minutes. You can add these cycle 2 exercises to your cycle 1 exercises in any way you choose — alternate these two sets every other day, or mix them up to create your own favorite routine.

FabAbs-Cycle2

V-Ups
These are a pretty advanced move but super efficient.
Start laying face up, arms straight overhead, legs straight and together.
Engage core and simultaneously lift your torso and legs folding your body into a “V”, reaching for your toes with your fingertips.
Hold for a second or two and lower your body back to the ground, keeping core engaged as you do os.
Here are a few variations on this move that are a little less challenging:(easiest to hardest)

  • Keep feet on the ground, knees bent and lift torso up keeping back straight, reaching up with your hands.
  • Bend your knees as you reach up.
  • Start with legs extended towards the sky and lift torso up, reaching for toes.

Straight leg bicycles
These are a fantastic lower abs exercise!
Start laying face up, hands by your ears or laced gently behind our head (you do not want to put tension and pull on your head
) legs straight and together.
Engage core and lift torso off the floor a few inches.
Keeping legs straight, scissors legs up and down twisting and reaching alternating elbows towards your knee.

** Proper form is essential. If you find this exercise to be too challenging with straight legs go ahead and bend your knees.

Turtles
These are one of my favorite exercises but be warned they are killer!
Start laying face up,arms straight overhead and shoulder width apart, legs straight and in a “V” so that your body is forming an “X”.
Engage core and lift torso and legs off the floor a few inches.
Hold for the desired amount of time, in this case 30 seconds.

** Proper form is essential. Your back should be flat and in full contact with the floor for this exercise. If you find yourself arching or having trouble holding the proper position for the entire 30 seconds. Release, pause for a second or two and return to engaged position.

Hip Pulses
This is another fantastic lower abs exercise and you are going to love it!
Start laying face up,arms by your side, legs straight and in the air, forming an “L” shape with your body.
Engage core and lift hips slightly off the ground, making sure not to swing your legs as you do so.
Lower hips back to the floor, legs still straight up and repeat.

** Proper form is essential. Your back should be flat and in full contact with the floor for this exercise. If you find yourself arching or having trouble holding the proper position for the entire 30 seconds. Release, pause for a second or two and return to engaged position.

V Twiss
This exercise focuses on obliques but is a great all around core workout.
Start sitting in a “V”, legs bent, core engaged, arms in front of you. 
Twist to the side, reaching hands to the floor as though you were holding a ball
Twist to the other side and repeat going to side to side.

** To make this exercise more challenging hold a 5 to 10 lb, weight or medicine ball in your hands. Maintain good form to protect your back.

Don’t forget to drink plenty of water, eat lean meals with tons of veggies and get ample amounts of sleep to reap the full benefit of your workout!

What is your favorite an exercise?  Do you have a secret weapon for a strong and sexy core?

Comments

  1. Bookmarking this site!
    It’s time to get this momma of 4 body back.
    I want sexy arms and a tight core… I just need the motivation!
    *groan*

  2. Pinned for later thanks for this!

  3. I so need to get in shape. I need to find the time for me. Thanks!

    • I have a secret for you Karen, you will not “find” the time, you have to MAKE the time. Think about how much better you will feel when you do and how much your family will benefit from it and you will find it is more than worth it. 🙂 Good luck!

  4. I need to buckle down and do this. My youngest is two years old and I still have pregnant flab.

  5. I need to really step up strength training in my core. It is a major thing for Roller Derby, but with my slow recovery from my tumor surgery it has been hard. Great tips, I’ll try to check in for more!

  6. Those turtles do sound like a killer. I’ll have to add those to my rotations.

  7. My core is an area that needs attention. This would be a great start to getting it back in shape!

  8. I wish I had the strength to do any of those. My abs split pretty bad when I was pregnant with my first child and need surgical repair to bring them back together.

  9. Well, I know what I will be starting this week! My core is so weak from all my kids and not exercising for the past few years. Any added strength to my core would be great!

  10. I need to try this! How hard could 5 minutes be, right?

  11. I love how you explained each move in detail- I was lost until you did that. Thanks!

  12. I love the detail you have on how to do this. I am going to try some of these.

  13. This looks like a great workout!

  14. I tend to be such a cardio girl and run. I need to mix it up and I most definitely need something to help with abs since I’ve had 3 kiddos!

Trackbacks

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