Flatten Your Tummy in 5 Mins a Day

by Kathy Smith

Crunches, crunches, crunches!

What if everything you’ve ever learned about toning your tummy is wrong? 

Studies are continuing to show that the secret  to strengthening your core and tightening your tummy is about doing the right exercises…not spending doing traditional crunches.

In today’s blog, I've developed a science-based ab routine to help you create the abs you want in only 5 minutes a day! I’ll show you the exact exercises to lose fat and inches around your waistline, tone up your abs, and increase your confidence!

Here’s how to do it: Repeat each move for 30 seconds. Repeat twice.

 

cannonball

Cannonball

What it does:

  • This move is sometimes called the ˙banana,” because of the slightly-curved line your body forms at the start of the exercise. But no matter what you call it, this full-body core-strengthener is a surefire way to fire up the entire abdominal wall.

How to do it:

  • Start lying on your back, with your arms reaching out overhead, legs lifted slightly off the floor, and toes pointed. Even here, at the start of the move, you’re activating core muscles by stretching them out. Keep pressing the lower back into the mat or floor to ensure the back doesn’t arch. If this feels like too much tension on the back, try lifting the legs a little further away from the floor.
  • Imagine that, as you’re stretching the fingers and toes away from each other, the core is a strong magnet working to pull them back in. Using the force of that imaginary magnet, bring the knees in toward the chest. At the same time, reach your arms toward the legs.

Beginners:

  • Start by doing this move just one leg at a time. Resting your left leg on the floor, perform the move as described above using only the right leg. Do 10 repetitions and repeat on the left side.

Advanced:

  • At the top of the move, when you’re in ˙cannonball” position, wrap your arms around the shins. The objective is to find your balance point. To do that, you need to strongly engage your core muscles when you hit the top of the movement. Coordinating the arms and legs to hit that balance point is the challenge. 

 Ceiling Stap

ceiling-stamp

Here’s how to do it:

  • Lying on your back, squeeze your abdominals and lift your legs off the floor. Extend them up straight, feet facing the ceiling.
  • With your hands on the floor for balance, use your lower abdominal strength to push your feet up 1-2 inches toward the ceiling (meaning your hips come 1-2 inches further away from the floor simultaneously). It’s a quick movement, almost a ˙pulse,” as if you’re stamping the ceiling with the bottom of your feet (hence the title).

Forearm Plank With Swivel

Forearm-Plank-With-Swivel

  1. Start in plank position, but this time, rest on your elbows instead of your hands. Be sure to keep the shoulders depressed back and down and the neck nice and long throughout the movement.
  2. Keeping your abs engaged, slowly swivel the hips underneath you to the right. Feel your obliques driving this motion as you swivel to the other side with a slow, controlled motion.

Kathy

 

By Bryan Lyle | | Abs, exercise, fitness, fitness success, goals, Kathy Smith, Weekly Blog, wellness | 0 comments
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