Abs are a very important type of muscles and many people are working hard to defined them and make them stronger. For each of the exercises below, it is enough only one minute. For you who are not very busy 10 or 15 minutes will be enough for your future six-pack, so you can repeat this sequence two or three times.
- Mountain Climbers
Starting position is a traditional push-up—hands (shoulder width) and toes on the floor and weight just on your toes. Bringing your right foot forward, bend the knee and transfer the weight on the ball of your foot. Switching legs, bring the left knee forward and at the same time move the right leg back. It is similar to running in place in a plank position.
To make advanced work of your abs, keep the ball of your foot off the floor as you bring the knee forward.
Note: The movements should be quick for as long as possible without taking a break — at least 30 seconds! Then take a quick break if needed and continue again until one minute is up.
- Plank with Side Step
Starting position is on the floor – a plank position.
Contracting your abs, prevent your booty from sticking up or sinking. Be sure that your abs pulling toward the ceiling, your spine should be parallel to the floor and your feet should be close to hip-distance apart.
Make a strong elbow plank and step your left foot outward (about 30 cm), while your core is engaged and strong. Return to the starting position.
Do the same with your right foot outward and return to the center – starting position and complete one rep. The goal is to complete as many reps as possible for one minute.
- Bicycle Crunches
Start lying flat on the floor and your lower back is pressed to the ground. Target your deep abs. Your hands should be behind your head.
Bringing your knees in toward your chest lift your shoulder blades off the ground. Straightening your left leg out (to 45-degree angle to the ground) turn your upper body to the left and bring your left elbow toward the right knee.
Switch sides and do the same movement on another side to complete one rep (create the “pedaling” motion). Perform exercise for one minute.
- Elbow Plank with Twist
Starting position is a side plank on your right side. Your weight should be on your right elbow, your feet should be stacked one on top of the other.
Inhaling to prepare yourself put your left arm behind your head. Then exhale and pull your navel to your spine and rotate your left rib cage toward the floor and hold in this position for a second.
Return to starting position and repeat the movement for 30 seconds, and then switch sides.
- Tabletop Lift
Starting position is a tabletop position. Your ankles are underneath your knees and your hands directly underneath your shoulders.
Exhaling, straighten your legs and lower your hips, so your hips are hovering above the floor.
Engaging your legs to flex your toes up toward the ceiling. Inhaling push yourself back into first tabletop position, which makes one rep.
Pivoting on your hands and heels perform the movements as many times as possible, until one minute is up.