The following five minute ab routine was designed to provide you with maximum results with minimum amount of time invested- perfect for the busy holiday season. The following exercise routine can be performed at home or at the gym, so there is no excuse not to fit it in to your day.
5 Minute Ab Routine
(Video examples of each exercise appear below)
- Bicycle crunches (1 minute): Start with your legs straight out in front of you, off the ground, and hands behind your head. Begin by bringing one knee in toward your chest and take the opposite elbow to that knee. Repeat by alternating knees and elbows. Bicycle crunches target the entire core: abdominals, obliques, and lower back.
- Crunch on stability ball with tubing (1 minute): Start by attaching the resistance band to a trustworthy and sturdy source then place the stability ball far enough away to allow for the correct resistance of the band. Begin by holding handles by your ears and begin crunching. Your lower back should be on the ball to isolate the abdominals.
- Double crunch on bosu with arms at side (1 minute): Start by finding a well balanced position on the bosu. Bring your knees into your chest and you chest into your knees, similar to doing double crunches on the floor. Double crunches on the bosu target abdominals and hip flexors and the instability of the bosu provides extra intensity for you core stabilizing muscles.
- Double crunch with arms behind head (1 minute): Start by lying flat on your back and move into the starting position, with your arms behind your head and knees bent with your feet in the air. Begin the double crunch by bringing your elbows and knees together. This exercise isolates the abdominals.
- Sit up with rotation (1 minute): Start by bending your knees and placing feet under a stable surface for support- or go without to make the exercise more difficult. Begin by sitting up towards your knees while rotating (alternating different sides every other repetition). Sit ups with rotation target your abdominals, obliques, lower back, and hip flexors.
December 20th, 2010