What can you accomplish in 5 minutes? You could cook a few eggs, take a quick shower, read 5 emails or do a good stomach workout. Yeah, 5 minutes is all you need to get in a good Workout for abs. The 5 minute stomach workout is the quickest and most effective micro workout that you can do. I can be done in-between commercials, waiting for dinner to finish or just before your morning cup of coffee. It really is that quick. Try it out and judge for yourself.
All you need for this routine is a soft or padded floor and a timer. Do each of these exercises for 1 minute each with no break in-between them. Simply transition from one exercise to the next until the full 5 minutes is up. You will feel some burning after a minute or 2, but work through it if you really want a tone stomach.
The C Position
The first step is to get into the correct position, the C position.
Step 1. Sit on the floor or mat with your back at around a 45 degree angle to the floor.
Step 2. Bring your knees towards your chest keeping the bottoms of your feet on the floor.
This is called the C position and is the starting position for the first 3 exercises in this routine.
Routine
1. In-and-Out Get into the C position. Lift your legs slightly off of the floor. Once lifted off the floor, extend them out in front of you. Once you have extended them all the way in front of you, bring your knees back towards your chest. Continue doing this for 1 minute.
Advanced: Place your arms in the air so your biceps are next to your ears while doing the exercises.
2. Bicycles Remain in the C position. Beginners can place their hands next to their butt for added support. Bring both knees up to a 45-degree angle with your feet off the floor. Slowly perform a bike pedal motion by bringing your right knee closer to your chest and touching your left elbow to it, as you do this, straighten your left leg. Continue for 1 minute. Your hip flexors and lower stomach will most likely start to burn, but work through it.
Advanced: Place your arms and hands in the air so your biceps are next to your ears.
3. Russian Twist Remain in the C position. Clasp both of your hands together making a fist. Bring both knees up to a 45-degree angle with your feet off the floor. Place the fist you have made on the right side of your body next to your butt. Now take your hands and move them to your left side and end with them near your butt. You are simply moving your hand from side to side. Your feet will want to fall, but tighten up your core and work through the burn. Do this for 1 minute.
Advanced: Do this same movement holding a weight or a medicine ball.
4. Scissors Lie on the floor, pressing your lower back into the ground with your legs fully extended in front of you. Lift both legs about 6-8 inches off the ground. Now continue upwards with your right leg so it ends up as close to a 90 degree angel to the floor. Your legs now look like an open pair of scissors. The movement is simple. You simply lower your right leg while at the same time lifting your left leg into the 90 degree angle position. As you can see, it will look like a pair of scissors opening and closing. Do this for 1 minute.
Advanced: Use some ankle weights to increase the intensity.
5. V-Ups Lie on the floor, pressing your lower back into the ground with your legs fully extended in front of you. Extend your arms out like you are reaching for the ceiling. The motion is basically a leg lift with a sit-up. Lift your legs together towards the ceiling without bending your knees. At the same time, lift you torso up and touch your toes. If done correctly, your body will look like a V in its ending position. Once you have touched your toes, go back down into the original position and repeat. Do this for 1 minute.
Stretch
You have now completed the 5 minute stomach workout. Now let take another minute or so and stretch. Lay flat on the floor, face down. Take your hands and get into a pushup position. Now lower your pelvis to the floor, arch your back inwards and lift your head to the ceiling. You should feel a nice stretch in you abdomen. Keep this stretch for 30 seconds and you’re done.
Visit www.eflattensstomach.com for exercises, recipes tips and more information on how to get a tone stomach.
No comments:
Post a Comment