Amazing Abs in under 5 minutes a day

Sometimes, it's really hard to find the time to work out. Who doesn't want to shed belly fat, have a flat stomach or tone up their abs? Finding time to workout can be tricky when you're a mom or even just a busy in general. However, giving your abs a thorough workout doesn’t have to be time-consuming. In fact, just five minutes a day is all you need to sculpt six-pack abs with these highly effective workouts.

Choosing the Right Dumbbell

The last two exercises in this workout require dumbbells, so you’ll want to have them ready to use before you begin the workout. When choosing the weights of the dumbbells, follow the recommendations below:

For Muscle Size & Strength:

Select dumbbells that you can complete between 4-8 reps of the last two exercises with.

For Muscle Endurance & Tone:

Select dumbbells that you can complete between 12-16 reps of the last two exercises with.

For A Combination Of The Above:

Select dumbbells that you can complete between 8-12 reps of the last two exercises with.

 

1. The Classic Crunch

Crunches the classic go to for a good reason. It is a very popular and effective exercise that flattens the belly and strengthens the abdominal muscles. This exercise targets the rectus abdominis, transversal abdominis, and obliques muscles.

The right form is crucial to getting the most out of your workout and preventing injury. To perform the proper crunch, follow the instructions below:

1. Lie flat on your back with your knees bent at a 90-degree angle and your feet on the ground. Then rest your thumbs behind your ears and your fingertips behind your head.
2. Push your lower back into the ground, then slowly lift your shoulder about 4 inches off the ground. Keep your elbows out, chin up and exhale as you lift your shoulders.
3. Slowly lower your shoulders back onto the ground.
4. Repeat steps 2-3 for 50 seconds.
5. Take a 10-second rest and then move onto the next exercise.

 

 

2. The Bird Dog Plank

The bird dog plank is core strengthening exercise that targets your abs, back, and pelvic muscles. You can perform the bird dog plank by following the steps below:

1. Begin in a full plank position with your hands placed shoulder width apart under your chest and your legs spread the same distance apart behind you. Ensure that only your toes and hands are in direct contact with the ground and that your core muscles are tight.
2. Lift your left arm and right leg off the ground at the same time until your left hand is in line with your head and your right foot is in line with your butt, then hold this position for one second. Your left arm should extend out in front of you while your right leg should raise up behind you.
3. Slowly lower your left arm and right leg back down to the starting position.
4. Lift your right arm and left leg off the ground at the same time until your right hand is in line with your head and your left foot is in line with your butt, then hold this position for one second. Your right arm should extend out in front of you while your left leg should raise up behind you.
5. Slowly lower your right arm and left leg back down to the starting position.
6. Repeat steps 2-5 for 50 seconds.
7. Take a 10 second rest and then move onto the next exercise.

 

 

3. The Leg Raise

Although leg raises work some of the leg muscles, they primarily benefit the lower abdominal muscles. They strengthen the abs, enhance their appearance and give you greater control over your core muscles. Follow these steps to do the leg raise properly:

 

1. Lie down flat on your back with your hands by your sides and your legs straight out in front of you.
2. While keeping your legs straight and held together, slowly raise them up in the air, stopping when your legs are at a 90 degree angle to the floor.
3. Slowly lower your legs back down, stopping when they’re a few inches above the ground.
4. Repeat steps 2-3 for 50 seconds.
5. Take a 10 second rest and then move onto the next exercise.

 

 

4. The Dumbbell Side Bend

The dumbbell side bend gives the external obliques a good workout. It’s best performed through the four steps listed below:

1. Grab a dumbbell in each hand, then stand with your feet a shoulder width apart, your back straight and your head up.
2. Bend your waist to the right as far as it will go and then hold this position for one second.
3. Bend your waist to the left as far as it will go and then hold this position for one second.
4. Repeat steps 2-3 for 50 seconds, then slowly place the dumbbells on the ground.
5. Take a 10 second rest and then move onto the next exercise.

 

 

5. The Dumbbell Wood Chop

The dumbbell wood chop is an exercise that targets your entire core while also working your legs and shoulders. To perform the dumbbell wood chop, follow the instructions below:

1. Stand with feet slightly wider than shoulder width with your back held straight and both hands holding a dumbbell.
2. Slightly bend your back and knees while holding the dumbbell in front of you, then move the dumbbell to the side of your left thigh.
3. With your eyes fixed on the dumbbell, swing it diagonally across your body and bring it to rest above your right shoulder.
4. Lower the dumbbell diagonally across your body and return it to the side of your left thigh.
5. Repeat steps 3-4 for 20 seconds, then move the dumbbell to the side of your right thigh while keeping your back and knees slightly bent.
6. With your eyes fixed on the dumbbell, swing it diagonally across your body and bring it to rest above your left shoulder.
7. Lower the dumbbell diagonally across your body and return it to the side of your right thigh.
8. Repeat steps 6-7 for 20 seconds, then slowly place the dumbbell on the ground to complete the workout.

 

There you go. Keep doing this five minuet ab workout and you'll have amazing abs in no time.

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