Noe Garcia

Quick and Effective 5 minute Ab Workout

Wednesday, August 3, 2011 in

image source:http://irvingiaweightlosspills.com/blog/446

This is a pretty nice little ab workout that I got from an android app mentioned in a previous post this workout consists of 10 exercises and only 30 seconds per exercise so it only takes 5 minutes to complete. Check out the app on android market place for videos of how to perform the exercise.

Basic Crunch
(Target: Upper Abs)
-Both Hands behind head
-Keep lower back on floor
-lift shoulders off floor and engage your core

Right Oblique Crunch
(Target:Right Obliques)
-Right Hand behind head
-Left hand on right obliques
-lift right shoulder off floor
-Bring right elbow towards left knee

Left Oblique Crunch
(Target: Left Obliques)
-Left hand behind head
-Right hand on left obliques
-Lift left shoulder off floor
-Bring left elbow towards right knee

Bicycle Crunch
(Target: Abs and Obliques)
-Both hands behind head
-Move legs in bicycle motion
-Lift right shoulder off floor towards left knee
-Repeat on other side and alternate

Reverse Crunch
(Target: Lower Abs)
-Both hands behind head
-Lift shoulders off floor into crunch and hold
-With legs bent, pull knees in towards head
-Movement should be minimal, only a few inches

Long Arm Crunch
(Target: upper abs)
Lie flat on floor with arms strait above head
-Keep arms against ears
-Lift shoulders off floor

Crossover Crunch
(Target: Abs and obliques
-Both hands behind head
-Lift right shoulder off floor and lift left leg off floor
-Bring right elbow to left nee
-Repeat on other side and alternate


Half Curl
(Target: Upper Abs)
-Both hands on thighs
-Lift shoulders off floor, reaching hands up towards knees

Vertical Leg Crunch
(Target Upper and Lower Abs)
-Both hands behind head
-Legs strait up in the air
-Lift shoulders off floor, reaching chest towards feet

Plank
(Target Abs and Bank)
-Lie face down
-Push up off floor into elbows and toes
-Hold position, keeping back flat throughout exercise