Workout Wednesday 17th July- Abs – Tikiboo

This is a 15-minute abs exercise that you are able to do at house or on the gymnasium. No gear is required, only a mat or a cushty floor to lie on.

15-Minute Abs Exercise

Heat-Up (2 minutes):

1. Excessive Knees – 1 minute
2. Torso Twists – 1 minute

Exercise (2 rounds, 6 minutes every spherical):

• Carry out every train for 45 seconds adopted by 15 seconds of relaxation.

Spherical 1:

1. Bicycle Crunches – Lie in your again, raise your legs, and alternate touching your elbows to the alternative knees.
2. Leg Raises – Lie in your again with legs straight, raise them up in the direction of the ceiling, then decrease them slowly with out touching the ground.
3. Plank – Maintain a plank place in your elbows and toes, retaining your physique in a straight line.
4. Russian Twists – Sit on the ground with knees bent, lean again barely, and twist your torso aspect to aspect.
5. Mountain Climbers – Begin in a plank place and alternate bringing your knees to your chest as rapidly as potential.
6. Flutter Kicks – Lie in your again together with your legs straight, raise them barely off the bottom, and flutter them up and down.

Spherical 2:

1. V-Ups – Lie in your again, raise your legs and torso concurrently, reaching your arms in the direction of your ft.
2. Heel Touches – Lie in your again with knees bent, ft on the bottom. Crunch up and attain in the direction of your heels, alternating sides.
3. Facet Plank (Proper) – Maintain a aspect plank place in your proper elbow and the aspect of your proper foot.
4. Facet Plank (Left) – Maintain a aspect plank place in your left elbow and the aspect of your left foot.
5. Reverse Crunches – Lie in your again, raise your legs, and curl your hips off the ground in the direction of your chest.
6. Plank with Hip Dips – Maintain a plank place and alternate dipping your hips to every aspect.

Cool-Down (1 minute):

1. Cobra Stretch – Lie in your abdomen, place your arms below your shoulders, and push up, lifting your chest off the bottom.
2. Kid’s Pose – Sit again in your heels together with your knees vast, stretch your arms ahead, and decrease your torso between your legs.

Directions:

1. Heat-Up: Carry out the warm-up workout routines repeatedly for two minutes to get your physique prepared for the exercise.
2. Exercise: Carry out every train for 45 seconds, adopted by 15 seconds of relaxation. Full all six workout routines in Spherical 1, then instantly transfer to Spherical 2. There’s no extra relaxation between rounds, however you possibly can take a brief break if wanted.
3. Cool-Down: End with a cool-down to deliver your coronary heart price again down and stretch out the muscle groups you labored.

Ideas:

• Concentrate on partaking your core all through every train to maximise effectiveness.
• Preserve correct kind to forestall pressure or harm.
• Breathe steadily and deeply throughout every train.

This 15-minute abs exercise is designed to be environment friendly and efficient, focusing on all areas of your core in a brief period of time. Take pleasure in your exercise!