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5 Minute Ab Blaster

Only have 5 minutes to spare?
Great! Get your day started off right with this 5 minute abdominal workout.

Minute 1: PLANK
Trainer's Notes:
- Make sure your elbows are directly underneath your shoulders.
- Create a straight line from head to toe.
- Engage the core by contracting abdominal muscles.
- Remember to breathe!

Side View:

Front View:





Minute #2: STABILITY BALL CRUNCH
Trainer's Notes:
- Roll out on ball until shoulder blades are resting on ball.
- Glutes should be off the ball and engaged in a table top position.
- Hands do not pull on the neck.
- Keep chin parallel to floor with eyes on fixed point on the ceiling.

Side View:



Front View:






Minute #3: BICYCLE CRUNCH
Trainer's Notes:
- Use a mat cushioned for support.
- Cross the elbow over the body to toe the opposite knee.
- Hands do not pull on the neck.

Side View:



Front View:






Minute #4: LEG LIFTS
Trainer's Notes:
- Use a mat cushioned for support.
- Keeping the legs bent can alleviate added pressure on the back.
- Keeping the legs straight makes the move more challenging.

Side View:




Front View:







Minute #5: BACK EXTENSION
Trainer's Notes:
- The closer your forearms are to the ball the more challenging the move.
- Raise and lower your legs smoothly, without jerking or thrusting.
- Do not hyperextend by raising your legs too high.

Side View:



Front View:




Got more than 5 minutes to spare?

Repeat this 5 minute cycle as many times as you can.
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Comments

  1. Kruns2May 6, 2010 at 7:44 PM

    Great exercises! I use the plank and bicycle crunches all the time. Burns so good!

    ReplyDelete

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