The 5-Minute Workout Abs
Here are the moves you'll do this week:
1. Single-Leg Hip Extension Exercise abs body
Preparation
Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips.
Execution
Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Repeat and continue with opposite sides.
1. Single-Leg Hip Extension Exercise abs body
Preparation
Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips.
Execution
Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Repeat and continue with opposite sides.
2. Leg Lowering Exercise abs
Core strength
Hip separation (flexing one hip while extending the other)
Lengthening the hip floors
Lengthening the hamstrings
Correcting asymmetries and imbalances between your right and left sides
3. Banana Roll Exercise abs
Starting Position
Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.
Action
Keeping head between arms, slowly raise upper body and legs off floor to form a gentle beanlike curve. Hold for a slow 30 counts.
Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.
4. Side Plank Exercise abs
Exercise 1
Starting Position: Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.
Exercise 2
Upward Phase: Exhale, keep the abdominal engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your spine and your right elbow positioned directly under your shoulder.
Exercise 3
Lowering Phase: Inhale and gently return to your starting position. After a prescribed number of repetitions, repeat on the other side.
Exercise 4
Exercise Variation: You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg off the lower leg or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only.
When raising the upper leg off the lower leg, there is no need to raise it to a level beyond parallel with the floor.
5. Sweep Plank Exercise abs
Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow. Hold dumbbell in left hand with arm extended in front of you, weight near (but not touching) floor.
Squeeze shoulder blades and raise dumbbell in an arc toward ceiling. Slowly lower arm while holding plank for all reps. Do 12 to 15 reps on each side.
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