Do you want six pack abs but don’t live the lifestyle accompanied with it? Maybe working out and eating healthy doesn’t fit into your schedule. Well, you’re in luck! Sorta.
We all remember the movie, “There’s Something About Mary,” where the killer hitchhiker (Harland Williams) discusses his plan to an invent a workout program, six minute abs.
Naturally, that inspired us to make a seven minute ab program ourselves. Yes, you will have to eat healthy, but it’s only seven minutes of your time, so no more excuses about lack of time! These seven ab exercises will give you the stomach you want in just two weeks!
7 Ab Moves + 1 Minute Each = 7 Minute Abs
1. Side Plank
Start in your normal plank position; tighten the core, keeping your body completely straight. Keeping your abs tight, slowly move your left arm up, moving your body to the right side. Put all of your weight on your right hand. Keeping your body completely straight, move your left arm above your head, reaching straight up. For 30 seconds, hold this position, while contracting your abs. Rest and Repeat on the other side.
2. Arm and Leg Lift
Lay flat with your stomach on the mat. Keep your body completely straight, arms out in front of you. Lift the left arm and right leg up simultaneously. Hold for 30 seconds. Repeat with the opposite arm and leg. 10 reps.
3. Cycle Crunch
On a mat, lie down with your knees bent and feet on the floor. Place your hands behind your head. Slowly raise your legs straight up in the air, with your toes pointed away from your body. Bring your right knee and left elbow down so the two touch. Quickly repeat the other side. 3 Sets/20 reps.
4. Folding Chair
Lie flat on your back, keeping your legs raised in a 90 degree angle. Both arms should be laying flat next to you, keeping the palms facing up. Reach your hands to touch the heels of your feet and return your back and shoulders to lie flat on the mat. Repeat 10 times.
5. Full Superman
On a mat, lay on your stomach, arms and legs fully extended. Raise both arms and legs up at the same time. (Make sure your arms and legs are straight.) Hold this position for 30 seconds, then rest. Repeat 10 times.
6. Frog Lift
Lie on your stomach with your arms folded in front of you, resting your head on your hands. Lift legs up, knees bent out and heels touching. Tightening your core, lift legs up about 1 to 2 inches, then back down. Do not move your upper body. That is one rep. Do 10 to 12 reps. Repeat 3 times. To make it harder, place arms out in front of you and lift your chest while doing the leg raises.
7. Bird Dog
Get on all fours with your knees directly below your hips and your hands below your shoulders. Tighten your ab muscles while keeping your neck and spine neutral – you should be looking at the floor. Slowly lift and extend your left leg behind you while straightening it; bring your right arm forward as if pointing directly in front of you. Hold for 5-10 seconds while you keep your hips and shoulders square and your lower back neutral. Slowly return to starting position.
These seven workouts will target your abs and strengthen your core. Repeat this routine three times a week. You will start to notice a flatter stomach and a tighter core in just 2 weeks. Remember to eat clean as well as keep yourself hydrated!