I bet you believed the whole workout’s going to be 1 minute! No way!
We have 2 rounds of 6 exercises, 1 minute each. That is our 1 minute abs workout!
Abs training is not all about crunches. I will show you very efficient abs exercises in standing, sitting and plank position as well. I bet you find them more challenging.
2 rounds altogether of the next 6 exercises, 60 seconds each. The whole workout lasts 12 min. Do not forget about the warm-up and the stretching!
1. Twist Jacks
As we are doing Jumping Jacks, we are twisting our torso in the same time. The point is to keep the hips facing forward, so your core muscles will be activated. Keep the abs tight during the 1 minute. It is a great abs and cardio workout.
2. Weighted abs combo
One sit up and one jack knife with bigger dumbbell. This one is 6 kg, or about 13 pounds. That’s what I used for this combo and it was enough, I felt the resistance. Lie flat on the floor, as you exhale lift your straight legs and your torso int he same time forming a V-shape. While inhaling, lower your arms and legs back to the starting position. At the sit ups, you have to make sure, that you do not place your back flat on the floor, but keep a slight arch. We roll up and roll down. Your head is always looking straight, no chin on chest.
3. Push up – step up
Start in a plank position. Lower your body all the way down. As your belly touches the floor, push yourself up and step next to your hand. Step back to plank, than up again with your other leg. Keep the elbows in as you go down in a 45 degrees angle. Use the obliques!
I call this exercise Waka-Waka, but it is actually a double Jack. A great cardio exercise using the abs and core muscles. So, we are doing Jumping Jacks, but doubling them lifting the knees with every jump. This exercise might look easy, but it is not. It is a high intensity cardio workout and is quite challenging. Beginner version: do the double Jacks without the knee lifts.
5. Reverse crunch
I love reverse crunch, because it is placing less strain on your back and neck than a regular crunch. Lie on your back and lift your straight legs toward the sky, curling your hips off the ground. In the beginner version do the movement with bent knees.
6. Elbow plank knee tuck
Get into plank position. Your whole body is in line. As you bring the knees alternately towards the chest, push your butt up.
Need constant motivation? Want to do the whole workout with me, in real time?