Get Fit in 5 Minutes: Flat-Abs Workout


Each workout is made up of five exercises designed by New York City-based fitness trainer Chelsea Dornan. For each move, do as many reps as you can in 60 seconds. Then move on to the next exercise. That’s it!

1. Commandos


How to do it: Get into hands plank position with your shoulders stacked over your wrists and your body in a straight line between the top of your head and your heels. Keeping your hips square to the ground and core engaged, lower down to your right forearm, then your left. Next, come back to a hands plank leading with your left hand. Alternate lead hand as you continue.






2. Jackknives


How to do it: Lie face-up on a mat with arms extended overhead and legs outstretched. Engage your core as you simultaneously raise your legs 45-degrees off the floor and lift your upper body, bringing your arms forward and parallel to the ground for momentum. Release to starting position with control and continue.


3. Alternating Side Plank Extensions


How to do it: Start in a forearm plank position with your shoulders stacked over your elbows and your body in a straight line between the top of your head and your heels. Shift your weight into your left forearm as you stack your right hip over your left and roll onto the outside of your left foot, stacking your right foot above it. Extend your top arm and leg toward the sky. Then bring both limbs back down and return to forearm plank position. Repeat on the opposite side and continue to alternate sides.






4. Reverse Crunch to Hip Raise

How to do it: Lie on your back with your legs outstretched and feet together. Bring your arms along your sides and press your palms into the floor. Keeping your legs as straight as possible, engage your core as you lift your feet straight up over your hips. Next, raise your hips up off the ground to stretch your toes toward the ceiling. With control, lower one vertebrae at a time until your hips are back on the floor. Keep your core tight as you lower your legs back to starting position to complete one rep.


5. Single-Leg Froggers

How to do it: Start in hands plank position with your wrists stacked beneath your shoulders and body in a straight line between the top of your head and your heels. Step your left foot to the outside of your left palm. In one dynamic motion, jump your left foot back to plank position and your right foot to the outside of your right palm. Then reverse feet and continue to alternate in quick succession
Source : www.cosmopolitan.com




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