Home health and wellness tips A powerful 15-minute workout for your abs

A powerful 15-minute workout for your abs

by Vidya Sury July 27, 2011 0 comment
15 minute workout for your abs woman doing yoga on stability ball

I know I said Goodbye Belly Flab – but as with most things in life, flab is one of those things you actually have to work to get rid of. And you would like some easy workout for your abs exercises, right?

So – let’s just dwell a little more on those abs and then we’ll move on to the next thing in the Health is Wealth series.  There are few things better than a shapely abdomen. Here are easy and quick workouts that will not only tone, but also strengthen your abdominal muscles.

15-minute workout for your abs

Begin with the warm-up – the Cat-Camel. After the warm-up, do each exercise once; work your way up to two sets. Finish with the cool-down.

Warm up with Cat-Camel

Warm up 15 minute workout for your abs

Go down on all fours, palms on the floor in line with your shoulders and knees aligned with the hips. (See picture). Exhale. Contract ab muscles and curve your spine towards the ceiling (See picture). Now tuck your chin in gently and hold for 10-15 seconds. Then, exhale. Arch your lower back towards the floor, drawing your chest and head upward. Hold for 10-15 seconds. Come back to the starting position.

Repeat 5-8 times.

That’s for warming up. Now begin with the main workout for your abs exercises. (Shhh- they are all easy exercises. Do a few or do them all).

Exercise 1: Bird-dog

Bird dog 15 minute workout for your abs

Never feel envious about six-packs on someone else, because yours are going to be all nicely toned up soon. Get down on all fours, tighten abdominal muscles with spine and neck in normal position, looking down at the floor. (See picture). Now, extend your left leg behind you while stretching your right arm forward (See picture).  With hips and shoulders square (back = no arching)  hold this position for 5 seconds. Come back to the starting position and repeat with the right leg and left arm. Repeat the exercise 5-10 times for each side.

Exercise 2: Stability-Ball Crunch

Stability ball crunch 15 minute workout for your abs

This one is fun as it strengthens your abs and obliques while you sit on the stability ball with feet flat on the floor. (See picture). Now – with your back resting on the ball, thighs parallel to the floor, walk your feet forward. Cross arms over chest and tuck chin in. (See picture). Contract those abs and exhale, raising your torso 45 degrees. Pause. Lower as you inhale. Feel wobbly? Move feet farther apart.  Repeat 8 to 12 times.

Exercise 3: Front Plank

front Plank 15 minute workout for your abs

Great to see you’re still reading! 🙂 So now: lie on the stomach, arms bent, palms and forearms flat on ground, fingers pointing forwards, legs fully extended, toes tucked under. (See picture) Work the back and abs by contracting your core muscles, slowly raising your torso off the ground, with palms, forearms, and toes on the ground. (See picture) Hey – don’t arch your lower back or shrug your shoulders. Hold for 10-30 seconds.  Repeat.

Exercise 4: Bicycle

Bicycle 15 minute workout for your abs

This one is simpler than it seems. Lie on your back, fingers behind your head, legs raised at right angles to the body, knees towards the chest. (See picture). Now, focus on your sides and the whole ab area, contracting as you raise your shoulder blades off the floor. Right light straight at 45 degrees to the floor, raise your upper body off the floor towards the left, with your right elbow close to the left knee. Back to the earlier position. Do this for the opposite side, straighten the left leg, bend right leg, bringing the left elbow to the right knee. As you repeat, it will seem like you are bicycling. Repeat 8-12 full reps.

Exercise 5: Side Plank

Side Plank 15 minute workout for your abs

Position your body to rest on the right side, legs extended, feet and hips resting on the floor, like in the picture above. You can choose to do this one with the help of ab belts. Rest right elbow under shoulder, propping up your torso, aligning head with spine. Contract your core and lift your knees and hips off the floor. This strengthens your sides and deep ab muscles (See picture). Hold for 10-30 seconds, increasing gradually up to a minute, and come back to the starting position. Repeat with the left side.

Cool-down with Cobra

Cool down cobra 15 minute workout for your abs

Time to cool down. Lie on your stomach, hands under your shoulders, fingers pointing forward. Lengthen your neck. (Yes, you can). Exhale, lift chest and torso upward, stretching abs. (See picture). Press hips into the floor. Breathing evenly, hold for 15-30 seconds. Lower your back and return to the original position.

Will you try these workout for your abs exercises?

Until tomorrow!

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