Saturday, September 25, 2021

Best 5 Minute Ab Workout

5 Minute Ab Workout

5 Minute Ab Workout


A quick 5-minute ab workout can still be highly effective if you focus on high-intensity exercises that target all areas of your core. Here's a sample 5-minute ab workout you can do:

  1. Mountain Climbers (1 minute):

    • Start in a plank position with your hands directly beneath your shoulders.
    • Quickly alternate bringing your knees towards your chest, as if you're running in place.
    • Keep your core engaged and your back flat throughout the movement.
    • Continue for 1 minute, maintaining a steady pace.
  2. Russian Twists (1 minute):

    • Sit on the floor with your knees bent and feet flat on the ground.
    • Lean back slightly and lift your feet off the ground, balancing on your sit bones.
    • Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left, while keeping your core engaged.
    • Continue alternating twists for 1 minute, moving as quickly as you can while maintaining control.
  3. Bicycle Crunches (1 minute):

    • Lie on your back with your hands behind your head and knees bent at a 90-degree angle.
    • Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg.
    • Twist your torso to bring your left elbow towards your right knee while straightening your left leg.
    • Continue alternating sides in a pedaling motion for 1 minute, focusing on bringing your shoulder towards your opposite knee with each crunch.
  4. Plank with Shoulder Taps (1 minute):

    • Start in a plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.
    • Keeping your hips stable, lift your right hand off the ground and tap your left shoulder.
    • Return to the starting position and repeat with your left hand tapping your right shoulder.
    • Continue alternating shoulder taps for 1 minute, keeping your core engaged and minimizing hip movement.
  5. Flutter Kicks (1 minute):

    • Lie on your back with your hands by your sides and legs extended straight out in front of you.
    • Lift your legs a few inches off the ground and alternate kicking them up and down in a fluttering motion.
    • Keep your core engaged and lower back pressed into the ground throughout the movement.
    • Continue flutter kicking for 1 minute, maintaining a steady pace.

Perform each exercise for 1 minute, moving from one exercise to the next with minimal rest in between. Focus on maintaining good form and engaging your core muscles throughout the entire workout.




 

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Wednesday, September 15, 2021

5 Daisy Keech Ab Workout

Daisy Keech Ab Workout

Daisy Keech Ab Workout




Daisy Keech, known for her sculpted abs and fitness routines, often shares her workouts on social media platforms. While her specific ab workout may vary, here's a sample routine inspired by Daisy Keech:

  1. Plank Holds:

    • Standard Plank: Hold a plank position with your forearms on the ground and your body forming a straight line from head to heels. Aim to hold for 30-60 seconds.
    • Side Plank: Rotate into a side plank position, supporting your body weight on one forearm and the side of your bottom foot. Hold for 30 seconds on each side.
  2. Leg Raise Variations:

    • Hanging Leg Raises: Hang from a pull-up bar with your arms fully extended. Engage your core to lift your legs towards the ceiling, keeping them straight. Lower back down with control. Aim for 10-12 reps.
    • Lying Leg Raises: Lie on your back with your hands under your glutes for support. Lift your legs towards the ceiling, keeping them straight, then lower back down towards the floor without touching it. Perform 12-15 reps.
  3. Crunch Variations:

    • Bicycle Crunches: Lie on your back with your hands behind your head and legs lifted off the ground. Alternate bringing your right elbow towards your left knee while straightening your right leg, then switch sides in a pedaling motion. Aim for 15-20 reps on each side.
    • Reverse Crunches: Lie on your back with your arms by your sides and legs lifted towards the ceiling. Engage your core to lift your hips off the ground, bringing your knees towards your chest. Lower back down with control. Perform 12-15 reps.
  4. Russian Twists:

    • Sit on the floor with your knees bent and feet lifted off the ground. Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left, while balancing on your sit bones. Aim for 15-20 reps on each side.
  5. Flutter Kicks:

    • Lie on your back with your hands by your sides and legs extended straight out in front of you. Lift your legs a few inches off the ground and alternate kicking them up and down in a fluttering motion. Perform 20-30 seconds of flutter kicks.

Perform each exercise in a circuit fashion with minimal rest between exercises. Complete 2-3 rounds of the circuit, focusing on engaging your core muscles and maintaining proper form throughout each movement. Adjust the number of reps or difficulty level as needed to suit your fitness level.





 Related:

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For Flat Belly Exercise

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