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