Fitness Friday – 5 Minutes to Fabulous Abs

Happy Friday and welcome to Fitness Friday!

Many of you have been asking me for more fitness tips and I am thrilled to be bringing you this new featured section on Scrumptious Moms.  Every Friday I’ll be bringing you one of my favorite workouts or tips to keep you fit no matter how jam packed your schedule may be.

And what better way to start this series than with a fun, fast and fabulous abs workout!

FabAbs

“I wish I had a flat, toned stomach again” is  probably what I hear most often from clients and friends alike.

Yes, as much as we love our little munchkins, they do a number on our abs, and most of us long for our pre-pregnancy, non-stretched out tummy.

And we should. Not just because a toned tummy looks great and makes us feel good, but a strong core is essential for keeping us strong and healthy.

So yes, my primary focus is for you to develop a strong core — sexy is fabulous but I see it more as the by-product of healthy rather than the main goal.  If you are committed to your workout and diligent about it you’ll soon see that sexy definition you long for.

And here’s the best part: you don’t have to endure countless hours of torture to achieve that strong sexy core.  The key is to exercise smartly, efficiently and regularly.

If you can dedicate 5 consecutive minutes every single day to your abs you will get results and you will get then fast.

Are you ready?.

The following workout is based on the plank, one of my “secret weapons”  for a strong and sexy core.

Unlike crunches that only work the front and sides of your abs, the plank works your entire core. It is also highly efficient in stabilizing your back and pelvis and preventing injury to these areas.  The plank also engages your shoulder and arm muscles, as well as your glutes, hamstrings and quads and significantly increases your calorie burn.

To see results with this workout be diligent about carving out 5 minutes, 6 days a week and give 100% to each exercise. Yes your muscles will shake and you will feel the burn. That’s how you know transformation is taking place so embrace the pain!!!

FabAbs -- Cycle 1

How to properly execute the plank:

The basic plank is essentially the start position for a push up and  can be done with elbows bent for beginners to intermediate or with straight arms for the more advanced.

  • Start in a push up position, your shoulders should be straight above your wrists, with your weight pushing into the floor. (elbows bent, resting your weight on your forearms for bent elbow plank). Your body should form a straight line from your shoulders to your heels. Heels are puling to the back.  Keep your head neutral, looking at a point in line with your hands
  • Contract your abs and lift up into your rib cage towards your spine.
  •  Tighten glutes, hamstrings and quads.
  • Hold for desired time.

ElbowPlank

Plank Seesaw:

  • Start in an elbow plank.
  • Keeping core engaged and muscles tight rock back and forth in a straight line from head to toe.

Plank Twists:

  • Start in plank position arms straight
  • Engage core muscles and draw right knee to chest then twist reaching knee towards the left. Make sure to keep knee up and not dragging on the floor.
  • Return to starting position.
  • Repeat with left knee.

Side Plank:

The side plank is more challenging than the traditional plank since you are resting on two anchor points rather than four.

SidePlank

  • Lay sideways on the floor, elbow bent, shoulder straight above the elbow
  • Engage core and lift hips so body forms a straight line from head to foot, squeezing glutes, hamstrings and quads.
  • Hold for desired amount of time.

Side Plank Dips:

  • Start in side plank
  • Lower hips towards the ground without touching the floor
  • Return to starting position.
  • Repeat.

Do you have a favorite abs routine? What other types of workout would you like to see in the future?

Comments

  1. My planks look & feel like the playground rope bridges–more wobbly than stable. I’ll keep trying & I’m sure they’ll get better…if they don’t kill me first.

  2. The word plank scares me! HAHA! But, just because you said 5 minutes, I’ll definitely give it a try! Thanks for posting.

    • Whoohooo Lisa! Yes 5 minutes.. planks are annoying when you first start doing them because they feel different than what you are used to when it comes to ab exercises but you will end up LOVING them because they are soooo effective!!! Can’t wait to hear your success story!!

  3. LOVE this! And very timely. I was just lamenting my core. After 3 C-sections I don’t think I will ever get the abs of my youth back, but I would love to minimize and strengthen what is left.

    • You are going to LOVE the fast results you get from this Andrea, especially if you are consistent! 3 C-sections definitely does a number on your abs and strength should indeed be your priority. The good thing is that with strength comes more definition and that is the best motivator for staying committed 🙂

  4. I am the crazy one that loves planks and burpees LOL I do these a lot and can attest to how well they work. I have a very strong core… now if I could only get my backside as toned LOL

    • Yay! A woman after my own heart! I love exercises that let me know I am getting the results I seek. I too have a strong core which is a necessity for my aerial training… Ask and you shall receive… Look for my Booty Booster workout coming soon…..!

  5. Planks! Ugh. I haven’t done those since college, oh my gosh. Haha. 🙂 I probably should, though…

  6. I don’t often have the patience for planks and other similar exercises which is why I love running, it really seems to tone everywhere, but I do notice that planks do work muscles that running doesn’t, so I may have to try this!

  7. There is no way I could ever do those exercises! I am sure those who can will have gorgeous abs though.

  8. I am SO bad at planks but I’d be willing to try them again!

  9. I don’t work out. If I did I’d think this was a good place to start, they sound fairly straightforward.

  10. My biggest obstacle is time when it comes to any type of exercising! 5 minutes I can do!!

  11. you lost me at plank, lol. I think i need to work up to this. 🙂

    • Haha the plank sounds worse than it is Jesica 🙂 It’s one of my favorite exercises because anyone can do it, it’s super effective and you can do it anywhere. Give it a try, I think you’ll LOVE it!

  12. I wish it were only 5 minutes for me! But 5 minutes would be a great start!

  13. Planks are on my must try exercise routine; I’ve heard so much about it but laziness prevents me from going the extra mile.

    • You can do it Kira!!! And you will be soooo happy you did! Planks are truly amazing because you get so much return from this one exercise. And they really aren’t as bad a you think. Start with holding it for just 10 seconds. Before you know it you’ll be feeling like 30 seconds is a breeze!

  14. I like that you gave tips on how to properly do a plank! I think that a lot of people do them wrong.

  15. My abs are in need of serious work- but I can totally spare 5 minutes. Thanks for the routine!

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