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5 Min Workout Breakdown:
1. Mountain Climbers.
2. Right Side Slow Climber.
3. Left Side Slow Climber.
4. Left Side Hip Dips.
5. Right Side Hip Dips.
6. Alternating Toe Touch Crunches.
7. Rounded Back Scissor Kicks.
8. Alternating Heel Touch.
9. Left Side High Plank Oblique Crunch.
10. Right Side High Plank Oblique Crunch.
Key facts:
This workout needs...
- no equipment
- no procrastination
- no excuses.
Do this workout for 5 minutes a day and for 10 days to achieve...
- a stronger core,
- improve your overall lifts and
- give you a nice waistline.
1. Mountain Climbers:
- start in a high plank position.
- hands directly below the shoulders.
- jog with your knees coming into your chest in an alternating fashion.
- pull your navel into your spine.
- keep your spine very neutral do not let it flex or bend.
- you want to establish contractions in your abs which is achieved by keeping your spine neutral.
2. Right Side Slow Climber:
- get into the mountain climber position.
- bring your right knee into your left armpit.
- be slow and controlled in order to feel your abs crunching.
- keep your spine neutral.
- pull your navel to your spine.
- bring your right leg into your chest as far as possible.
- extend your right leg after bringing it out from your chest.
- keep your left leg extended.
- as you bring your right leg into your chest, you want to exhale and when you take your right leg out, you inhale. This helps with ab contraction.
3. Left Side Slow Climber:
- reverse the exercise.
- get into the mountain climber position.
- bring your left knee into your right armpit.
- be slow and controlled in order to feel your abs crunching.
- keep your spine neutral.
- pull your navel to your spine.
- bring your left leg into your chest as far as possible.
- extend your left leg when you pull it out from your chest.
- keep your right leg extended.
- as you bring your left leg into your chest, remember to exhale and when you take your left leg out, you inhale to help with ab contraction.
4. Right Side Hip Dips:
- get in a side plank position.
- make sure your right forearm is on the ground.
- stack your feet on top of each other or place one foot in front of the other.
- place your left hand on your left hip.
- keep your abs tight and stable.
- keep your spine like a board, dip your hips towards the floor, then bringing it back up with your left hand placed on your left hip as you dip your hip.
- you should feel a burning sensation on the oblique that's closest to the ground.
- go at your own pace and don't forget to breathe normally during this exercise.
- keep your spine straight throughout the exercise.
5. Left Side Hip Dips:
- get in a side plank position.
- make sure your left forearm is on the ground.
- stack your feet on top of each other or place one foot in front of the other.
- place your right hand on your right hip.
- keep your abs tight and stable.
- keep your spine like a board and all you are going to do is dip your hips down then bring it back up with your right hand placed on your right hip as you dip your hip.
- you should feel a burning sensation on the oblique that's closest to the ground.
- go at your own pace and don't forget to breathe normally during this exercise.
- keep your spine straight throughout the exercise.
6. Alternating Toe Touch Crunches:
- get flat on your back.
- hover your feet a few inches from the ground.
- do a kind of V-up crunch by touching your alternating foot with your hand. So as you bring up your left foot, you touch it with your right hand. Also, as you bring up your right foot, you touch it with your left hand. Alternate this way for 30 seconds.
- make sure the upward motion comes from your abs.
- exhale as you push up to touch your toe and inhale when you go backwards with your back to the ground.
- keep your spine as straight as possible while doing this exercise.
7. Rounded Back Scissor Kicks:
- make sure your lower back is flat on the ground and doesn't come up or arch during this 30 seconds exercise.
- have your arms flat on the ground and to your side.
- lift your feet off the ground even as your lower back is flat on the ground.
- lift your leg up one at a time, alternating between your left and right feet up just above the ground.
8. Alternating Heel Touch:
- stay flat on your back.
- bring your heel close to your buttocks with your feet and back flat on the ground. Make sure your lower back is not arched by glued to the ground.
- try to touch your heels with your fingertips by moving from side to side while your back and feet are planted firmly to the ground. The fingertips of your right hand touches the heel (well almost) of your right foot while the fingertips of your left hand touches the heel of your left foot.
- you'd feel a burning sensation in your obliques when you focus on the contractions and feel it on both sides. You can also go slow if it will help you feel the contractions.
9. Left Side High Plank Oblique Crunch:
- get into a high plank position with your right hand and right foot flat on the floor.
- the fingertips of your left hand should just about touch your left temple while you lift your left knee up to your mid-section while also bringing the elbow of your left arm down to meet your left knee as you bring the knee up.
- this exercise needs getting used to and balance is required. However, it helps with your obliques.
- your can start slowly on this exercise, so as to get a hang of it,then speed up when you are more comfortable.
10. Right Side High Plank Oblique Crunch:
- this is similar to the left side high plank oblique crunch. Just switch to your left hand and feet planted to the ground and the fingertips of your right hand just about touching your right temple.
- lift your right knee your to your navel area with your right elbow touching the knee at that same point.
And that's that.
Remember that this is a 5 minute workout of 30 seconds for each exercise with a 10 second rest time after each workout.
Happy bodybuilding!
1. Mountain Climbers.
2. Right Side Slow Climber.
3. Left Side Slow Climber.
4. Left Side Hip Dips.
5. Right Side Hip Dips.
6. Alternating Toe Touch Crunches.
7. Rounded Back Scissor Kicks.
8. Alternating Heel Touch.
9. Left Side High Plank Oblique Crunch.
10. Right Side High Plank Oblique Crunch.
Key facts:
This workout needs...
- no equipment
- no procrastination
- no excuses.
Do this workout for 5 minutes a day and for 10 days to achieve...
- a stronger core,
- improve your overall lifts and
- give you a nice waistline.
1. Mountain Climbers:
- start in a high plank position.
- hands directly below the shoulders.
- jog with your knees coming into your chest in an alternating fashion.
- pull your navel into your spine.
- keep your spine very neutral do not let it flex or bend.
- you want to establish contractions in your abs which is achieved by keeping your spine neutral.
2. Right Side Slow Climber:
- get into the mountain climber position.
- bring your right knee into your left armpit.
- be slow and controlled in order to feel your abs crunching.
- keep your spine neutral.
- pull your navel to your spine.
- bring your right leg into your chest as far as possible.
- extend your right leg after bringing it out from your chest.
- keep your left leg extended.
- as you bring your right leg into your chest, you want to exhale and when you take your right leg out, you inhale. This helps with ab contraction.
3. Left Side Slow Climber:
- reverse the exercise.
- get into the mountain climber position.
- bring your left knee into your right armpit.
- be slow and controlled in order to feel your abs crunching.
- keep your spine neutral.
- pull your navel to your spine.
- bring your left leg into your chest as far as possible.
- extend your left leg when you pull it out from your chest.
- keep your right leg extended.
- as you bring your left leg into your chest, remember to exhale and when you take your left leg out, you inhale to help with ab contraction.
4. Right Side Hip Dips:
- get in a side plank position.
- make sure your right forearm is on the ground.
- stack your feet on top of each other or place one foot in front of the other.
- place your left hand on your left hip.
- keep your abs tight and stable.
- keep your spine like a board, dip your hips towards the floor, then bringing it back up with your left hand placed on your left hip as you dip your hip.
- you should feel a burning sensation on the oblique that's closest to the ground.
- go at your own pace and don't forget to breathe normally during this exercise.
- keep your spine straight throughout the exercise.
5. Left Side Hip Dips:
- get in a side plank position.
- make sure your left forearm is on the ground.
- stack your feet on top of each other or place one foot in front of the other.
- place your right hand on your right hip.
- keep your abs tight and stable.
- keep your spine like a board and all you are going to do is dip your hips down then bring it back up with your right hand placed on your right hip as you dip your hip.
- you should feel a burning sensation on the oblique that's closest to the ground.
- go at your own pace and don't forget to breathe normally during this exercise.
- keep your spine straight throughout the exercise.
6. Alternating Toe Touch Crunches:
- get flat on your back.
- hover your feet a few inches from the ground.
- do a kind of V-up crunch by touching your alternating foot with your hand. So as you bring up your left foot, you touch it with your right hand. Also, as you bring up your right foot, you touch it with your left hand. Alternate this way for 30 seconds.
- make sure the upward motion comes from your abs.
- exhale as you push up to touch your toe and inhale when you go backwards with your back to the ground.
- keep your spine as straight as possible while doing this exercise.
7. Rounded Back Scissor Kicks:
- make sure your lower back is flat on the ground and doesn't come up or arch during this 30 seconds exercise.
- have your arms flat on the ground and to your side.
- lift your feet off the ground even as your lower back is flat on the ground.
- lift your leg up one at a time, alternating between your left and right feet up just above the ground.
8. Alternating Heel Touch:
- stay flat on your back.
- bring your heel close to your buttocks with your feet and back flat on the ground. Make sure your lower back is not arched by glued to the ground.
- try to touch your heels with your fingertips by moving from side to side while your back and feet are planted firmly to the ground. The fingertips of your right hand touches the heel (well almost) of your right foot while the fingertips of your left hand touches the heel of your left foot.
- you'd feel a burning sensation in your obliques when you focus on the contractions and feel it on both sides. You can also go slow if it will help you feel the contractions.
9. Left Side High Plank Oblique Crunch:
- get into a high plank position with your right hand and right foot flat on the floor.
- the fingertips of your left hand should just about touch your left temple while you lift your left knee up to your mid-section while also bringing the elbow of your left arm down to meet your left knee as you bring the knee up.
- this exercise needs getting used to and balance is required. However, it helps with your obliques.
- your can start slowly on this exercise, so as to get a hang of it,then speed up when you are more comfortable.
10. Right Side High Plank Oblique Crunch:
- this is similar to the left side high plank oblique crunch. Just switch to your left hand and feet planted to the ground and the fingertips of your right hand just about touching your right temple.
- lift your right knee your to your navel area with your right elbow touching the knee at that same point.
And that's that.
Remember that this is a 5 minute workout of 30 seconds for each exercise with a 10 second rest time after each workout.
Happy bodybuilding!
