Transform your body with this
6 minute abdominal training
Repeat and share if you enjoyed this explosion of 6-minute sit-up exercise! See the article for complete descriptions of the exercises.
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Inspiring female fitness transformations ♥ workouts and tips
The ab bicycle is a great move to hit all your ab muscles with just one exercise.
1. Lie on your back, with your feet extended in front of you.
2. Bend your elbows by placing your hands on the side of your head (you can lay them behind your head, never pull on your neck)!
3. Bend your knees at a 90 degree angle with your hips.
4. Cycle between joining the opposite elbow and knee to each other, while extending the other leg outward as shown. Your legs should spin as if they were riding a bicycle.
5. Make sure you turn your torso, tensing your abs while doing a cycling movement.
6. Each time you have completed a cycle on each side, that is a repetition.
Jackknife From Lying Flat
The pocket knife is another great exercise for our 6-minute abdominal training, reaching the total length of the abdominal muscles.
1. Lie on your back with your hands stretched over your head.
2. Involve your abdominal muscles, lifting your torso and keeping your arms next to your head to the top of your contraction.
3. At the same time, use your abs to lift your legs toward you while keeping them straight.
4. When you are at the peak of your crisis, continue moving your arms to the side of your legs, tensing your abs in this position.
5. Slowly reverse this movement, lowering your legs and torso until you are lying down again. This is a representative.
Unthinking kicks are a simple way to exercise the hip flexors, lower abdominals and quadriceps muscles.
1. Lie on your back on the floor or in a bench.
2. Lift both feet an inch or two in the air.
3. Tense the lower abs to lift one leg.
4. Alternate between lifting each leg, lowering them 1-2 inches above the ground. A flutter kick with both legs counts as a repetition.
Opposite arm and leg
This is a great variation on the high table that also involves your legs and arms.
1. Start at a high table position.
2. Squeeze your core, lift one arm forward and squeeze the gluteus to lift the opposite leg behind you. Hold for 2-3 seconds.
3. Return leg and arm down to a high board position. This is a representative.
4. Repeat on the other side.
1. From a high board position, tense your core and jump your legs as shown.
2. Repeat the reverse of this movement by joining the feet again, tensing your core. This is a representative.
The crisis is a great ab base exercise for our 6-minute sit-up workout.
1. Lie on your back.
2. Place your hands on the side of your head or plane next to you. Do not pull on the head or neck.
3. Tense the abs to pull the torso off the floor, while at the same time using the abdominals to raise the legs in the air to complete the crisis.
4. Hold for 2-3 seconds before returning to a flat initial position. A contraction is a repetition.
Leg extensions are an excellent way to hit the lower abdominal muscles in our 6-minute abdominal workout.
1. Sit on the floor or on a bench with your legs extended in front of you.
2. Place your hands in front of you and slowly lean back. Find the balance point where it is difficult to hold the legs and not fall.
3. Tense your abs while stretching your legs toward you. You can hold your knees a little for stability if you need it.
4. Push the legs out again to complete a repetition.
High Plank Walk
This can be a murderer! This slowly increases the stress in your abs and is harder to sustain than a standard table.
1. Enter an elevated position.
2. Walk slowly with your hands forward, one at a time.
3. Carry your hands as far forward as possible without losing your neutral back position.
4. Hold for 2-3 seconds before slowly walking your hands back to the high board position. This is a representative.
Plank Reach Through
1. Put yourself in a bending position, with your hands on the floor below of the shoulders and feet slightly apart. Keep your spine in a neutral position.
2. Reach an arm in front of you, tensing your core for stability.
3. Slowly tense your center and reach your arm below you, lifting your hips at the same time you tense your core.
4. Touch your opposite knee with your hand.
5. Return your arm to its initial position. This is a representative. Repeat on the other side.
Swimmers are an excellent way to exercise your core while exercising your lower back.
1. Lie on your stomach and squeeze your buttocks as hard as you can, lifting both legs off the floor.
2. Bring your arms forward, keeping your palms down a few inches above the ground.
Lift your alternate arm and leg in the air, tightening all the muscles from the shoulders to the buttocks.
This is a rep.4. Repeat with the other arm quickly.