Chances are that if you are not living under a rock, or haven't been living in Antarctica for the past fifteen years, you have probably heard of 7-minute abs! Summer is just around the corner, and in order to get that perfect beach body, you might feel it necessary to do about a 1,000 crunches! Fear not, there is a better way and it only takes about five minutes!
Cathy Sassin, adventure racer and Intrafitt-exercise performance specialist has designed a 5-minute core workout that will not only get you your body bikini-ready, but by sculpting your core, will also give you more stamina to perform your favorite sports, which may include swimming and/or running outdoors. Try these moves:
Ball Squat with Knee Lift - 1 minute
Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders
Stand with your feet shoulder-width apart, holding a weighted ball in front of your chest. Bend your knees 90 degrees. Hold for 2 counts. Slightly straighten your legs, shifting your weight to your left foot as you lift your right knee to waist height and extend your arms overhead (see picture). Return to start and complete 10 reps on each side.
The workout continues after the jump.
Single-Leg Lunge - 1 minute
Targets: Glutes, Hamstrings, Quadriceps, Core
Stand in a lunge position. Place your left foot in front, with your knees bent and left thigh parallel to floor. Lean forward from hip, and then straighten your left leg, extending right leg behind you 45 degrees (see picture). Return to your beginning position. Complete 10 reps on each side.
Push-Up with Leg Lift - 1 minute
Targets: Chest, Triceps, Core
Begin in the up phase of a push-up. Keeping your hips square to floor, lift your left leg 10 inches. Bend elbows to lower chest toward floor (see picture); hold for 2 counts. Return to start and lower your left leg. Try 2 sets of 10 reps and then switch legs.
Standing Leg Lift - 1 Minute
Targets: Glutes, Core
Stand with your feet shoulder-width apart, holding a medicine ball in front of your chest and your elbows bent. Shift your weight to your right leg and extend your left to the side in 3 counts as you extend your arms (see picture). Hold for 2 counts, then take 3 counts to return to start. Try 2 sets of 15 reps on both sides.
Bicycle Crunch - 1 minute
Targets: Upper Abdominals, Oblique's, Hip Flexors
Sit with your knees bent 90 degrees. Hold a medicine ball at chest level and lean your upper body back to engage your abs. Bring your right knee toward your left elbow, extending your left leg (see picture). Return to start. Try 2 sets of 15 reps on each side.
Leave a comment