A 4-Minute Abs Series You Can Do Before Breakfast


This strengthening routine will help you build abs for days.The making of great abs include doing smart core-strengthening moves, following a healthy andbalanced diet, and logging total-body cardio sessions regularly. Yes it takes work, but it doesn’t have to be all-consuming. To kick off your abs by December plan, Toby Massenburg, group fitness manager at the soon-to-open Equinox Hollywood, shares a quick four-minute core workout you can do at home. The routine helps build core stability (important for definition and helping to reduce your risk of injury) and strength. And there’s not a single crunch involved.

How To Do The Workout:




Do each move for 20 seconds resting 10 seconds between each exercise. Repeat the full circuit a total of two times.

1.

Whitney Thielman

Marching Glute Bridge — 20 seconds

  • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift hips off the mat. This is your starting position.
  • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
  • Return your right foot to the ground but keep your hips lifted.
  • Now repeat on your left foot, keeping your hips lifted the entire time.
  • Continue for 20 seconds then rest for 10 seconds before moving on to the next move.

2.

Image result for V-Up — 20 seconds

Whitney Thielman

V-Up — 20 seconds

  • Lie face up with arms and legs extended and resting on the floor.
  • Keep abs tight and lift hands and feet to meet over torso.
  • Lower your arms and legs back to the floor.
  • Continue for 20 seconds then rest for 10 seconds before moving on to the next move.

3.

Whitney Thielman

Plank Up — 20 seconds

  • Start in high plank. Bend one arm to bring the elbow and forearm to the floor.
  • Bring the other arm down so you are in a forearm plank.
  • Push back up to the start position, placing each hand where your elbows were.
  • Repeat this movement, alternating which side you lower first with each rep.
  • Continue for 20 seconds then rest for 10 seconds before moving on to the next move.

4.

Whitney Thielman

Superman — 20 seconds

  • Lie face down with your arms out in front of you.
  • Lift your torso and legs off the floor. Pause and then slowly lower everything back down.
  • Hold for 20 seconds.
  • Repeat this circuit a total of two times without resting between each set.

Source : www.self.com




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