I know you’re busy, but do you have 5 minutes? Because 5 minutes may be all that you need in the morning for an excellent core workout. Below, are the tools for a full-core workout routine that will turn your flab into fab.
Welcome to abs city! I’ve written about exercises for strong abs before, but this five-minute core workout routine created by Denver-based personal trainer Tara Laferra is sure to make you sweat. LaFerra recommends you to do each exercise for 45 seconds, then rest for 15 seconds. Once you’ve got the moves down, utilize this exercise routine the next time you have 5 minutes to kill (or when you missed your chance to make it to the gym). No equipment required – just motivation for improvement. Let’s begin:
Plank Up – 45 Seconds
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. Repeat this movement for 45 seconds. It doesn’t sound that difficult, but your abs will feel it.
To make sure you have the correct form, watch this 23-second video: https://www.youtube.com/watch?v=YLlhlaahSZI
V-Up – 45 Seconds
Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Your torso and thighs should form a letter “V”.
Watch the correct form here: https://www.youtube.com/watch?v=iP2fjvG0g3w
Plank With T Rotation – 45 Seconds
In a prone position (face down), elevate your body up on your elbows and your toes hip-distance apart on the floor. Keep your elbows directly below your shoulders with your forearms parallel to each other. Raise one elbow up off the floor as you rotate your body and your heels are placed on the ground
Watch the how-to video here: https://www.youtube.com/watch?v=RqaWxy1FbIc
Core Roll Up – 45 Seconds
Core Roll-ups – true to the name — strengthen your core while lengthening and stretching your back and hamstrings. The full range of motion used in this exercise engages more muscle fibers than many core exercises. You can use this with or without light weights.
Here’s the link: https://www.youtube.com/watch?v=1qdIKhDb6n0
Mountain Climber Twist – 45 Seconds
One of my favorite exercises! The mountain climber twist is a dynamic exercise that works several muscles simultaneously and increases your heart rate, which causes the metabolism to speed up to convert more calories into energy. This move helps increase your aerobic fitness, agility, and flexibility.
The video is here: https://www.youtube.com/watch?v=NO7edUquFqs
Did you work up a sweat? I know your abs are thanking you for it! If you have any recommended core workouts, I’d love to hear from you at firstname.lastname@example.org. Don’t forget to sign up for more great posts like this by registering for the Heart & Soul blog newsletter. The registration link is below.