All of us know, getting in shape can be tough. Especially when we cannot see the results instantly. One must remember that achieving your goals takes time and patience and hard work remains key throughout the journey.
This 5-minute abs workout can seem to be a little difficult at first, but once you get in the groove, not only will you see yourself get in shape, but will also be pushed to achieve so much more.
Each ab workout is timed at one minute. You can take a 15-second break in the middle, but as and when you get used to the exercises, you will realize that these exercises are not only extremely productive, but the relay between these maximizes your results.
#1 Spiderman planks
Step 1: Set yourself in the plank position. Note, your knees must be under your hips.
Step 2: Slowly lift one leg, while inhaling and squeezing your abdominal muscle.
Step 3: Swing your thigh and get your knee to your elbow while your leg is lifted. Do not twist your back and keep your spine straight. Your left knee must touch your left elbow and your right knee must touch your right elbow. Keep each position for 4 seconds and repeat.
Do this exercise, while alternating the sides, for one minute.
Important Tips: Do not mess up the plank position. Letting your hips too high or too low can prevent you from getting the maximum benefit out of this exercise.
Next up: Sit-Ups
Step 1: Lie down on your back. Bend your knees and keep your feet flat on the ground. Keep your hands either behind your head or cross them over your chest. Draw in your belly and tighten your core muscles.
Step 2: While maintaining this position, lift your upper body upwards. Here, your head goes first followed by your shoulder. Pull up until you sit up straight while keeping your feet flat on the ground. Hold the position for 2 seconds and get back on your back. Repeat for a minute.
Important Tip: In case your feet lift up the ground, you can one of the two things, press your feet against the wall or ask someone to lightly put some weight on your toes.
Some people might feel a pull in their neck and that just means that your posture is not correct. Correct your positioning and start again.
Next up: Toe Touches
#3 Toe touches
Step 1: Lie on your back.
Step 2: Lift both legs off the ground such that your toes are pointing towards the ceiling. Point your toes away from the ground and contract your core muscles.
Step 3: Lift your shoulder, while exhaling, and move your hand towards your toes. Do not flex your head a lot as that can lead to injuries.
Hold the position for 4 seconds and get back on the mat. Repeat for a minute.
Next up: Oblique Crunches
#4 Oblique crunches
Step 1: Lie on your back and bend your knees like you did for sit-ups.
Step 2: Place your hands behind your head keeping your elbows out. Lower both knees to your left, keeping your hips on the floor. Keep your legs together and put your knees on the ground.
Step 3: Lift your shoulder up and contract your core muscle in the process.
Important Tip: Do not get disheartened if you cannot go up all the way. Even 2-3 inches is good enough. Do not put pressure on your head during the exercise. Do this for 30 seconds and repeat the same for the right side.
Next up: Leg Lift Up
#5 Leg lift up
Step 1: Lie on your back keeping your legs on the mat too, such that your heels touch the floor.
Step 2: Contract your core, inhale and slowly lift both your legs together such that they point towards the ceiling. Bring your legs down slowly and exhale.
Repeat the exercise while keeping your hands on the mat, next to your thighs throughout the set. Continue this for a minute.
Important Tip: Never let yourself arch your back. That makes the exercise easy, but in the long run, it will end up hurting your shoulder and lower back.
Points to note
These are some of the best ab exercises you can start doing. Note, there will come a point when you feel like your body has gotten used to these 5 exercises. That is when you can choose to do either of the two things.
One, change your exercises and two, increase the time allotted to each exercise. Some exercises you can look at are:
· Knee Tucks
· Reverse crunch
· W leg-lifts
· Back Bows
· Crisscross crunches
Do not overdo with the exercises. It will make your abs sore and prove to be detrimental. A perfect balance needs to be made between the time and type of exercises.
There will be times when you feel like giving up because it pains and seems impossible. But the secret remains in you moving forward to achieve your goals without backing down. There have been numerous tutorials but these exercises are full proof.
‘What doesn’t kill you makes you stronger!"