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5 Minute Ab Routine You Can Fit in Anywhere

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.


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8 Minute Ab Routine Produces More Results in Less Time

This 8 minute ab routine is here to knock the socks off your current ab routine. This routine is designed to be done in the gym, unless you have the correct equipment at your house. Good luck and have fun!

8 Minute Ab Routine:

(video examples of all exercises appear below)

Crunch on decline bench with arms behind head (1 minute): This exercise targets the entire core region including the low back. The goal is to perform at a moderate pace for one minute.

Leg raise on incline/decline bench (1 minute): This exercise isolates the hip flexors and lower abdominals. If you experience low back pain, slightly bend your knees and continue the exercise.


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Plank Variations to Shake Up Your Workout

The plank exercise is one of the most effective core exercises in today’s fitness world. ACE (American Council on Exercise) ranked the plank as one of the top ten exercises for the body, stating that it is a great tool to build core and low back endurance, while it also improves the ability of the stabilizer muscles.

The plank can be modified to accommodate all fitness levels or be modified if you are experiencing any pain.

The plank exercise  can also be used as a testing mechanism. You can assess your core strength and progress by maintaining the exercise for as long as you can and then retest on a weekly, biweekly, or monthly basis to keep you motivated and give you something to train for.
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Top 5 Back Exercises

back musclesThe “Back” is made up of three main muscles and several smaller ones as well. The main three consist of the Trapezius, Latissimus Dorsi, and The Rhomboids. The Trapezius is a diamond shaped muscle located near the top of the back and it helps with neck and shoulder blade movement. The Latissimus Dorsi (largest muscle in body) is located near the sides of the back (wings) and it is used for pulling the shoulders downward and toward the back. The Rhomboids are located in the center of the back and are used to squeeze the shoulder blades together.

Top 5 Back Exercises
cable lat pulldown weight training
cable lat pulldown with wide overhand grip

(Click on image to view this exercise…)

Wide Grip Lat Pull-Down
cable lat pulldown weight training
cable lat pulldown with medium neutral grip

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Neutral/Close Grip Lat Pull-DownStanding Cable, Barbell, Dumbbell Shrug
cable shrug weight training
cable shrug

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Seated Cable Row
cable row weight training
seated cable row with medium neutral grip

(Click on image to view this exercise…)

Low Back Extension
hyperextension machine back extension weight training
back extension on machine with arms across chest

(Click on image to view this exercise…)

See the rest of Matt’s Top 5 Exercises for muscle groups like the shoulders, biceps and triceps.