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It seems like every workout nut has the same mantra: A workout only takes up one of your 24 hours a day! But if you’re a busy go-getter, you know that’s not entirely true. Work, commuting, cooking, cleaning, tucking the kids in, and sleep all cut away at your 24 hours. But it is possible — if you really work at it — to get your abs in shape in less than seven minutes.
What You Need:
The Ab Moves You Will Be Doing:
- Double leg lifts
2. Bicycles
3. Reverse crunches
4. Plank
Do each move continuously for one minute before switching to the next move, without any breaks. The key to performing ab workouts effectively is controlled breathing. Because breathing contracts your abdominal muscles, it’s important to maintain a good pace and avoid small, short breaths. Oh and don’t forget to exhale when abs are in contraction!
Now that you have equipment and you know what moves you will be working on today, lets get started! Don’t forget to scroll down and watch all the video tutorials!! (Click on pictures to watch)
1. Double Leg Lifts
Start by lying down on your back on your yoga mat. Place your legs at a 45 degree angle in the air. Lift both of your legs up together until they reach a 90 degree angle. Then return them to their original 45 degree angle.
Hold the position and count to 3, then raise your legs up to 90 degree position. Be sure that you maintain contraction and balance at all time. If you’re having trouble with maintaining balance, spread both your arms out to stabilize your body and isolate the core area.
Do three sets of 10 leg lifts each. Once you’ve built up some resistance (you can also improve this move with some resistance bands, find them at our favorite place – Gaiam), you can increase that number to three sets of 20 leg lifts.
2. Bicycles
Start by interlocking your fingers behind your head, being careful to not too pull hard on your neck. Crunch up, and touch your left elbow to your right knee. Then come back down on the mat. Do the same with your right elbow and left knee. Do two to three sets of 15 bicycles each at a brisk pace.
3. Reverse Crunches
Start by keeping your legs together at a 90-degree angle from the ground. Lift your legs off the ground high enough so your hips come off the ground. Return back to the starting position.
If you’re a beginner, start with two to three sets of eight reps each. Once you get the hang of it, you can increase to three sets of 12 reps each.
4. Plank
You might already be familiar with this one. Get in a push-up position. Plant your hands directly under your shoulders, slightly wider than shoulder-width apart. Squeeze your glutes together while in this position and tighten your abs. Keep your neck straight and focus on a point on the floor. Hold for 30 seconds.
Repeat this routine three to four times a week and you’ll be well on your way to getting into a workout routine. Working out can be tough, but it doesn’t have to be time consuming.
Follow these steps and you can work out your abs in less than seven minutes — enough time to get on with the rest of your day.
Start working out better!
