A 4-Minute Abs Series You Can Do Before Breakfast
This strengthening routine will help you build abs for days.The making of great abs include doing smart core-strengthening moves, following a healthy and balanced diet, and logging total-body cardio sessions regularly. Yes it takes work, but it doesn’t have to be all-consuming. To kick off your abs by December plan, Toby Massenburg, group fitness manager at the soon-to-open Equinox Hollywood, shares a quick four-minute core workout you can do at home. The routine helps build core stability (important for definition and helping to reduce your risk of injury) and strength. And there’s not a single crunch involved.
How To Do The Workout:
Do each move for 20 seconds resting 10 seconds between each exercise. Repeat the full circuit a total of two times.
1.Marching Glute Bridge — 20 seconds
Start lying flat on your back, your knees bent and your feet should be about hip-distance apart with your heels a few inches away from your butt. Lift your hips up. This is your starting position. Keeping a 90-degree bend in your left knee, lift your left foot off the floor until your left knee is above your left hip. Return your left foot to the ground and then repeat with your right leg. Perform for 30 seconds.
2.V-Up — 20 seconds
Lie with your back on a mat, and extend your arms overhead and your legs in front of you with your feet together (A). In one movement, contract your abs, pull your legs up, and touch your toes (B). Exhale as you contract, and keep your feet together throughout the move. Release back down with control. That’s one rep. Immediately contract back up, and complete the recommended number of reps for each set.
3.Plank Up — 20 seconds
Start in high plank. Bend one arm to bring the elbow and forearm to the floor.
- Bring the other arm down so you are in a forearm plank.
- Push back up to the start position, placing each hand where your elbows were.
- Repeat this movement, alternating which side you lower first with each rep.
- Continue for 20 seconds then rest for 10 seconds before moving on to the next move.
4.Superman — 20 seconds
You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core. This is a better exercise than crunches and also help improve posture.