5 minute abs workout

Robert Turp.

While some core exercises are great for targeting your obliques or lower abs , this quickie routine hits those muscles Created by Denver-based personal trainer Tara Laferrara , this five-minute routine leaves no abs muscle behind. Your core will be shaking by the end, but it'll be worth it. Do each exercise for 45 seconds, then rest for 15 seconds. Once you've got the moves down, save the pin at the bottom for the next time you've got five minutes to kill. It not only works your lower abdomen, but also your obliques, shoulders, and more," says Laferrara.

5 minute abs workout

Not only is this routine short, it also moves very quickly so that you get the most benefit from the shortest time period possible. To squeeze in every bit of toning benefit possible, we did this with zero rest periods, in one single shot. Instead of showing our usual 10 second demo clip of the upcoming exercise, we give you just 5 seconds of transition time in between core exercises. This means you need to move very quickly. Watch the upper left hand corner of your screen for a short clip of each upcoming core move. Retrace the motion until you end up back in that starting position with your legs straight up in the air. Knee Tuck Crunches — Sit on your bum with back straight and lean back while extending your legs out away from your body, without resting your feet on the ground. Come back up and repeat, without ever letting your feet rest on the ground. Make it harder by not using your hands to support yourself while you do the motion. This one is a great lower back exercises that also targets the glutes, thighs and shoulders. Side Hip Raises — Go into a side plank; raise and lower your body in order to feel a good burn in your obliques.

To increase difficulty, you can also lift your left leg up as well as reaching your left hand into the air too. Plank up and downs involve moving from your elbows to your hands within the plank position. Your top hand can be on side of hip easier or reaching up to the ceiling harder, 5 minute abs workout.

For most areas of the body, a five-minute workout is unlikely to leave a lasting impression, but regularly adding a short abs routine to the end of a longer session in the gym can make a world of difference. If you find it too hard for your level, it scales easily, making it the perfect abs challenge for all comers. All the exercises will test your core, but returning to the hollow hold each time demands willpower and focus — you have to pay strict attention to form when your body is starting to fatigue. You can also mix and match different exercises — the key is keeping the hollow holds as your base. Lie on your back with your legs together and extended, with your arms extended behind your head and your lower back pressed into the floor. Raise your legs and arms about 15cm off the ground and lift your shoulders as well. Keep your core engaged and lower back pressed into the floor throughout the hold.

A strong set of abs doesn't just look good. It readies your body to deal with something called "anti-extension. The best part: You can build this strength with a single dumbbell or kettlebell in about 5 minutes. The simple but deceptive move challenges anti-extension and pushes your abs to do more than that, too. The move starts with a hollow hold, a proven core move, except it introduces resistance to the equation. Then comes the fun part: You have to hold that kettlebell while shifting into a V-sit, a challenging core position, then rotate the kettlebell around your head. It all adds up to a rock or is that rocking? And it's training your abs in a real-world way. The blend of hollow hold and V-Up is a perfect core finisher for almost any workout. You can do it at the end of a high-intensity interval training session, or on the back end of almost any strength workout.

5 minute abs workout

No boring planks or sit-ups required! Try these flat stomach exercises to get stronger abs while engaging your arms, legs, and glutes too. If you want a flat stomach, know this: No amount of crunches or flat-stomach exercises will magically get you there. That said, these effective flat stomach exercises from Patrick Goudeau , a trainer and studio. The moves are perfect for tacking onto the end of your cardio or strength workout or squeeze in at home when you don't have time to hit the gym. And, FTR, core strength has a lot of benefits besides helping you get a flat stomach! How it works: Do each exercise in order for the indicated number of reps with little to no rest between moves. The complete circuit should take less than 10 minutes. You'll need: a medicine ball optional. Targets: Abs, legs.

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Hold at top for 3 to 5 seconds. Lift your hips up off the floor so there is a triangle shape underneath your body on the floor. Then repeat on the other side. Retrace the motion until you end up back in that starting position with your legs straight up in the air. Aim to do these moves a few times per week for several weeks to start really reaping the benefit. With your hands and knees placed on the floor, lift your left arm and the right knee off the ground at the same time. Get the Coach Newsletter Sign up for workout ideas, training advice, reviews of the latest gear and more. Repeat pattern for 50 seconds. This creates instability meaning that your core and abs have to work harder and it also engages your shoulders and arms more. Even the foot that is not being raised should stay slightly above the ground which will force the core to work even harder.

Strong abs are far more than just an aesthetic goal — they can help you run, walk, and move with better posture, protect your lower back from injury, and make it easier to complete daily tasks, like carrying heavy shopping bags or lifting something down from a shelf. The workout includes five minutes of chair exercises to work the muscles in your midsection.

Then, keeping your core tight and your hips in line with your shoulders and ankles, push up to the high plank position one hand at a time, finishing with your arms extended and hands underneath your shoulders. Lay on your back and lift your legs up straight in the air, hinging at the hips. We do 25 seconds on one side, and then 25 seconds on the other. Strengthening the area might also help you move faster, and with more efficiency, in daily life. Raise your legs and arms about 15cm off the ground and lift your shoulders as well. Switch sides and hold for 25 seconds. Rest 10 seconds before moving on to the next move. The slower you complete this move the better. Not a big fan of crunches? This will activate the lats and arms too. Alternate your leading hand. Julia Sullivan, CPT. Focus on not bringing that knee in closer than that right angle to make the move harder and more effective. Whitney Thielman. Instead of showing our usual 10 second demo clip of the upcoming exercise, we give you just 5 seconds of transition time in between core exercises.