Exactly how to Get Kayla Itsines’s Sick ABS in 7minutes

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For all of you who want sexy and strong abs, you don’t need too much time and a specific place to do it. The Australian, well-known fitness trainer Kayla Itsines, offered a workout that will make your torso look like a washboard. This is a seven-minute workout, explained below.

  1. Bent-leg jackknifes (15)

Instructions:

–           Starting position – lie on your back with the set of dumbbells (5- to 10-pounds) held together overhead. Your legs are outstretched and feet together.

–           Engaging your core, keep your lower back pressed against the mat and simultaneously bring your knees into your chest, raising the weights up overhead and reaching toward your ankles.

–           Releasing your arms and legs return to the starting position and complete one rep.

Perform 15 reps

  1. Straight-leg raises with a hips lift (15)

Instructions:

–           Starting position – lie on your back with your legs extended and feet together. Your arms are along your sides and palms pressed into the floor.

–           Keeping your legs straight and engaging your core to raise your feet straight up over your hips.

–           Lift your hips up off the ground, stretching your toes toward the ceiling.

–           Keeping your core tight, lower your legs back to starting position to complete one rep.

Perform 15 reps

  1. Ab bikes (15)

Instructions:

–           Starting position – Lie on your back with feet raised and knees bent at a 90-degree angle. Your hands are behind your head, and elbows opened to the sides.

–           Engaging your core, lift your head and shoulders up off the floor.

–           Bringing your left knee in and extending your right leg, twist from the waist and bring your right elbow to your left knee.

–           Return to the starting position

–           Repeat on another side. That’s one rep.

Perform 15 reps

  1. Cross mountain climbers (15)

Instructions:

–           Starting position – hands plank position with your body in a straight line and your shoulders over your wrists.

–           Engaging your core, bend the left knee and bring it in toward the outside of your right elbow.

–           Return to the starting position and repeat on the opposite side. That’s one rep.

Perform 15 reps

  1. Snap jumps (15)

Instructions:

–           Starting position – plank position with your feet together.

–           Jump both feet forward, landing with your toes behind your wrists and bent knees.

–           Jump both feet back to the starting position (without lifting palms). That’s one rep.

Perform 15 reps

  1. Do 15 sit-ups with reach.

Instructions:

–           Starting position – Lying on your back with your hands behind your head, your elbows open to the sides and your legs outstretched.

–           Engaging your core, sit straight up, twist to the right and with your left hand reach to the outside of your right knee.

–           Return back to center and lower back to starting position.

–           Repeat the same on another side and complete one rep.

Perform 15 reps

  1. Tuck jumps. Do 15

Instructions:

–           Starting position – standing with your feet about hips-width apart and your hands at chest level. Your knees are bent, like sitting back into a squat with your thighs parallel to the ground.

–           Exploding into a jump, tuck your knees up toward your elbows.

–           Landing on your toes, bend your knees and stand up to complete one rep.

Perform 15 reps