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Tuesday, January 23, 2018

7 Minutes. No Equipment. Abs & Core Workout

In the faster-is-better world we live in, carving out 30 to 45 minutes a day for a good workout can seem like a major challenge—and that can totally mess with your quest for a strong core. Enter: the 7-minute workout.

This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original—and give you even more 7-minute options.

 Firefighter





    1-Stand with your feet shoulder-width apart, core engaged.
   2-Shift all weight onto the right leg with the left knee lifted and bent at a 90-degree angle and your arms in front of you as if you’re climbing a ladder.
    3-Extend your left arm overhead as you push off the right foot to explosively lift your right knee until it is level with hips.
    4-Pull your hand down as you lower the right leg and shift your weight to the right side to repeat on your left side.
    5-Continue alternating legs and arms as quickly as you can—this should feel as intense as High Knees.

 Knee Tuck Crunches 





Sit upright on a mat and then lean backwards a bit to lift your feet off of the ground. Engage your abs by extending legs straight, and then drawing them back in again.

Flutterkick Crunches 





 Lie flat on your back, and do a flutterkick motion: one leg will be just a few inches over and parallel to the ground while the other is straight up above it’s joint; switch leg positions rapidly. The twist on this particular motion is that you will do a crunch upward each time you switch leg positions. The entire abdominal panel will be targeted, as will the thighs.

Plank Up & Out Tucks



 

    1-Lie face up with knees bent and feet flat on the ground.
    2-Place your arms on the floor by your sides, palms facing down.
    3-Keep your head and shoulders firmly planted on the ground as you press through the feet, squeezing glutes to lift hips off the floor.
    4-This exercise is not only great for hip stabilisation and boosting ab strength, it also works your glutes.

Bicycle Crunch


 

Lie faceup with fingertips behind ears, knees bent at a 90-degree angle, both feet off ground. Lift head and shoulders off mat. Bring right elbow to left knee as you extend right leg out straight. Quickly reverse the movement to repeat on other side bringing left elbow to right knee. Continue to alternate.

Reverse Crunch





Lie faceup with arms at sides. Bend knees so that hips and knees form 90-degree angles, core engaged. Activate your lower abs to lift hips off the ground, bringing knees toward chest. Lower back to starting position as slowly as possible to keep lower abdominals engaged.
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