Time to Ditch the Boring Crunches
Wow, how many times can we do crunches over and over again right? Although they have their value, crunches are pretty limited when it comes to the impact it has on toning up your lower abdominal region.
So with that in mind we’re going to look at 5 ab exercises that you can do in just 5 minutes. Coming in at just 5 minutes, you have no excuse not to incorporate this fat-burning and ab-toning workout into your routine!
Remember, to keep seeing results and stay motivated, you’ve got to keep changing things up and trying new things. There’s a whole world of abdominal and core exercises on this blog that leave crunches in the dust, and get you working in totally new ways.
If you’re ready for a change, here are the 5 new exercises you can knock out in just 5 minutes.
5 New Ab Moves in 5 Minutes
1. Leg Lowering
For this first one, you’re really going to work on the lower part of your abdominal muscles. Lie face up on a workout mat, and extend your legs towards the ceiling, straightening your knees and bending at the hips so that your legs are at a 90 degree angle to the floor.
Slowly and with control, lower your right leg toward the floor, stopping just a couple of inches before touching down. Hold here for 3 counts, then lift back to starting position in control. That’s 1 rep. Aim for 15 reps per side. To view this exercise, click here.
2. Single-Leg Hip Extension
Stay lying face up on the workout mat, and now place your feet on the floor, tucking them close to your buttocks. Lift your pelvis and bring your upper and lower back off the floor, resting against your shoulders. Push through so that your torso, buttocks, and hips are aligned. Place your palms on the floor at your sides for balance. Lift your right foot off the floor and straighten your knee.
Then engage your pelvis and lift your hips up toward the ceiling, squeezing your glutes. Hold the squeeze for 3 counts, then release. That’s 1 rep. Perform 10-12 reps, then repeat with opposite leg extended. To view this exercise, click here.
3. Side Plank
This one is great for your abs and obliques. Rest your right forearm against a workout mat, bending your elbow at 90 degrees. Your left hand should rest against your side for balance. Stack your left foot on top of your right foot, and engage your abs and obliques as you create a straight line with your neck, back, hips, and legs, keeping them all on one plane. Hold this position for 30-45 seconds, and repeat on opposite side. To view this exercise, click here.
4. Sweep Plank
Get into a normal plank position, balancing on your toes and with the palms of your hands on the floor under your shoulders. Your neck, back, hips, and legs should be aligned. To view the first part of this exercise, click here.
Then bring your right knee up towards your abdomen, lifting your right foot off the floor. As you return to starting, sweep your right foot out to the right side, really engaging your core muscles. Return to floor, and repeat with opposite leg. Aim for 10-12 sets.
5. Banana Roll
This is probably the toughest one on the list, but it’s a great way to finish off this fat-burning workout. Lie flat on your stomach on a workout mat, and lift your hands and legs off the ground (at least 2 or 3 inches). To view the first part of this exercise, click here.
Without touching your hands or feet to the ground, roll to the left side onto your back. Then roll back and through to the opposite side. That’s one rep. Aim for at least 12 reps of this one.
There you have it. Use this ab workout to get your head back in the game, and start seeing real results again! Incorporate it into your current workout, or run through 3 or 4 circuits for a complete abdominal routine.
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Have any questions or feedback about this 5 Minute Ab Workout? Please leave a comment below…