Everyone wants a more “toned” stomach, but it takes time and effort to get in shape, and your schedule might be limited. Even if you don’t have the time, there are plenty of short exercises that you can do to get a more toned stomach, and you’ll find that these fast workouts can be very effective for you if you have a limited schedule. Try these ab exercises and see how you like them. Feel free to change them up based on your needs and requirements.
The muscles involved in the side plank. The agonist (active) muscles are highlighted.
Workout #1 – Side plank
The side plank is an easy and convenient workout because you have to support your entire body weight, and it is even more effective than a traditional plank. To do a side plank, lie on your left side and keep your elbow beneath your shoulder. Keeping your elbow on the ground put your right hand on your hip and lift your hips off the floor. Hold for 30 to 45 seconds. Repeat for 5-7 minutes.
Workout #2 – Abdominal Hold
For this one, you should sit on the edge of a steep chair and put your hands on the sides with your fingers facing forward. Tighten your core and lift your feet about 3 inches off the floor, then lift your butt and hold the position for as long as you can, about 5 to 10 seconds. Repeat 3 to 4 times.
Workout #3 – Roll Up
Lay on your back and stretch your arms back and extend your legs so that your body forms a straight line. Bring your arms overhead and curl your body upward. Roll your body forward until you touch your toes. Reverse the move and bring your arms back over your head and lay down. Do 15 – 20 reps. Repeat for 3 to 4 sets.
Workout #4 – Leg Drop
Lay down flat on your back and lift your legs upward toward the ceiling so that your body makes a 90 degree angle with the floor. Keeping your legs straight, lower them slowly until they are about three inches from the floor. Pause for 5 seconds, then slowly lift your legs back up to the starting position. Do 20 reps – Repeat 3 to 4 sets.
Workout #5 – Scissors
Lay down flat on your back. Keeping your legs straight and your core tight, lift both legs straight up and press your lower back into the ground. Lower your right leg slowly down to the ground until it’s about three inches above it. Gradually raise your right leg back up to the starting position while lowering your left leg at the same time until your left leg is about three inches above the ground. Repeat this about 20 to 30 times on each leg, 3 -4 times.
Workout #6 – Regular plank
Lacing face down on the floor, prop yourself up with your forearms and keep your elbows underneath your shoulders. Flex your toes and keep your body in as straight of a line as possible. Contract your glutes and core and hold the position for 15-20 seconds. Rest then repeat 3 to 4 times.
You can combine these ab exercises to make a complete routine. Do 2 -3 sets of each. Place them back to back to get an intense routine (only resting at the end of each round). For beginners, do one set at a time with rest between each set. Spread the fitness love around by sharing this fitness routine with your friends and loved ones!
Living Lean,
Adria
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