The 15-Minute Abs Workout That Will Help You Slay All Your Summer Activities

Transcription

1 The 15-Minute Abs Workout That Will Help You Slay All Your Summer Activities blog.fitbit.com/algo.html May 22, 2017 Having a flat stomach is great and not just because it looks good in a swimsuit. Research shows the more belly fat you have, the higher your risk of heart attack or stroke. But strength needs to be a priority, too. It brings balance and stability to your body and helps prevent injuries, says Luke Lombardo, master trainer for Lagree Fitness in Los Angeles, CA. A strong core is essential not only for sports and physical activity, but also daily life tasks, like walking tall and carrying groceries. Shake up your regular routine by doing this 15-minute abs workout before your next hike, bike, swim, or surf.. It can be done at the gym or in the comfort of your home. Slay Summer With This 15-Minute Abs Workout Upper Body Roll-Up Targets: rectus (front of core) and transverse (stabilizer muscles deep within the core) abdominals, and obliques (sides of core) 1/10

2 Lie on your back, arms at your sides. Keeping your legs flat on the ground, engage your core and roll your upper body up (imagine that you re bending vertebra by vertebra) until you re in a sitting position. Simultaneously reach your arms up overhead, finishing with your elbows next to your ears. Pause, then slowly uncurl your upper body back down. That s one rep. Perform 10 to 15. Knees-to-Chest Crunch Targets: rectus and transverse abs and obliques 2/10

3 Lie on your back, arms behind your head, legs flat on the floor. Bending your knees, bring your legs to tabletop position (knees stacked over hips, shins parallel to the floor) while simultaneously lifting your head, chest, and shoulders up towards your knees. Pause, then slowly extend your legs as you lower your upper body, without letting either fully touch the ground. That s one rep. Perform 10 to 15. Pulsing Crunch Targets: rectus and transverse abs and obliques 3/10

4 Lie on your back with your arms at your sides palms facing down. Bring your legs to tabletop position, and lift your upper body off the mat as you would for a crunch. Holding that position, pulse your arms up and down for 30 seconds. Thread the Needle Targets: transverse and rectus abs, oblique and shoulder, back, glutes, hips, inner thighs 4/10

5 Get into side-plank position, right forearm on the ground perpendicular to body, legs stacked on top of each other, body in a straight line from head to toe. With your left arm lifted toward the ceiling, engage your core and twist your torso to the right, reaching your left arm under your torso. Pause, then slowly come back up, bringing your left arm back overhead. That s one rep. Perform 10, then switch sides. Regular Crunch Targets: rectus and transverse abs and obliques 5/10

6 Lie on your back, knees bent, feet flat on the floor hip-width apart, and hands behind your head. Keeping your elbows wide and your eyes on the ceiling, engage your core and lift your head, neck, and shoulders off the ground. Pause, then slowly lower back down. That s one rep. Perform 10 to 15. Forearm Plank Targets: rectus and transverse abs, obliques, hips, back, delts, rotator cuffs, glutes, quads, chest 6/10

7 Place both forearms on the ground in front of you, elbows stacked directly under shoulders. Extending your legs behind you, balance on your toes, and lift your body off the ground, keeping your body in straight line from head to toe. Gaze should be at hands. Hold for 30 seconds. Wheelbarrow Targets: triceps, lats, transverse and rectus abs, glutes, inner thighs 7/10

8 Place sliders (or towels) on floor in front of you. Get into modified push-up position, knees on ground, core tight, one hand on each slider. Keeping your core engaged, your back flat, and your glutes tucked, slide your hands forward, while lowering your body closer to floor. Pause then pull your hands back to start. That s one rep. Perform 10 to 15. Bear Targets: rectus and transverse abs, obliques, hips, back, delts, rotator cuffs, glutes, quads, chest 8/10

9 Place sliders (or towels) on the ground behind you. Get into extended plank position, hands on the floor directly under your shoulders, legs extended out behindwith one foot on each slider, body in a straight line from head to toe. Keeping your back flat, bend your knees and slide your legs in until your knees are stacked under your hips. Pause then slide your feet back out behind you. That s one rep. Perform 10 to 15. Pike Planks Targets: rectus and transverse abs, obliques, hips, back, delts, rotator cuffs, glutes, quads, chest 9/10

10 Get into extended plank position, hands on the floor directly under your shoulders, legs extended out behind you with one foot on each slider, body in a straight line from head to toe. Keeping your legs straight, engage your core and push your hips toward the ceiling while simultaneously dragging your feet forward. Pause then slowly push your feet back out to plank. That s one rep. Do as many reps as you can, aiming to be able to complete 10 to 15 as your core gets stronger. This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. Amy Schlinger Amy Schlinger is a New York City-based health and fitness writer whose work has appeared in Cosmopolitan, Health, Pilates Style, Self, and Shape. She is an avid CrossFitter with a serious love for mashed potatoes. 10/10