If you use your time efficiently, you don’t need to spend hours on abs exercises to sculpt an enviable core. Fire up your abs in just three minutes with this high-intensity workout, designed by BFX Studio trainer Bianca Vesco to raise your heart rate and burn belly fat while building sexy definition:
Alternate between doing 30 seconds of mountain climbers and 30 seconds of each of the moves listed below — No breaks! — for a total of three minutes, performing as many reps as you can in the time allotted. Then repeat this workout up to five times a week to expedite results.
1. Mountain Climbers
How to do them: Get into push-up position with your shoulders stacked over your wrists. From this position, engage your core as you drive your left knee in toward your chest. Bring the left foot back to starting position as you drive your right knee in toward your chest. Continue to alternate in quick succession.
2. Windshield Wiper Knees
How to do them: Lie on your back with your arms near your sides and palms pressed against the ground. Bend your knees 90 degrees and raise your feet off the ground until your knees are stacked above your hips. Keeping your lower back pressed against the floor, engage your core as you tilt both legs to the left, then bring them back to center. Repeat on the opposite side to complete one rep, and continue to alternate.
3. Standing Cross-Body Crunches
How to do them: Stand with your feet at least shoulders-width apart. Bend your arms 90 degrees and raise them out to the sides like goal posts, keeping your palms facing forward with fists clenched. Without dropping your arms, engage your core as you drive your right knee toward your left shoulder, then return to starting position. Repeat on the opposite side, driving your left knee toward your right shoulder. Return to starting position and continue to alternate sides.
4. Jackknife Snow Angels
How to do them: Lie on your back with legs extended out in front of you and arms stretched overhead. Engage your core to simultaneously raise your upper body and legs until your body forms a high “V.” At the same time, bring your arms forward and extend them at chest level (which should create helpful momentum). Next, bring your arms back up overhead as you release your legs with control until they’re hovering just a few inches off the floor. Open your legs into a low “V” as you open your arms out to the sides and reach toward your feet. Then bring your legs back together, and arms out to the sides and back to starting position. That’s one rep.
Source : www.cosmopolitan.com