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Health & Fitness

7 minutes to great abs

Trainer Charlee Atkins, C.S.C.S., specializes in quick workouts. This 7-minute everyday workout session is sure to help you get your abs!

Perform each of the following exercises for as many reps as possible in 50 seconds, resting for 10 seconds before moving to the next in the series.

Down Dog to Mountain Climbers

  • Start in a push-up position
  • Shift your hips back and up toward the ceiling.
  • Glide back into a pushup position, then draw your right knee to your right elbow
  • Return to start, then draw your left knee to your left elbow.
  • Return to start, then shift your hips back again.

DOG DOWN

Oblique Heel Touch

  • Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.
  • Fully exend your arms down the side of your body, palms facing in. This is the start position.
  • Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  • Return to the starting position smooth motion, inhaling as you do so.
  • Repeat the movement, this time to your left side.
  • When you have completed the movement on both sides, you have done one repetition.

Side Oblique Crunch (Right and Left)

  • Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
  • Place your left hand behind your head.
  • Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
  • Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
  • Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

OBLIQUE

Crunches (3 reverse and 3 regular)

Crunches

Regular Crunches:

  • Lie on your back on an exercise mat and bend your knees so your feet are flat on the floor
  • Cross your palms against your chest
  • Lift yourself up keeping your hips on the floor.
  • Lower yourself and continue

Reverse Crunches:

  • Lie on your back on an exercise mat and bend your knees so your feet are flat on the floor
  • Lift your knees upward until they are at level with your gaze. Your hips will lift slightly up the ground too.
  • Lower your knees back down and repeat/

Plank Climbers (Plank and Mountain Climber)

  • Start in a plank position with arms and legs long.
  • Pull your right knee into your chest.
  • Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
  • Continue to switch knees in a “running” motion.

MOUNTAIN CLIMBER

Ab Circles

  • Lay flat on ground, legs extended.
  • Put your hands behind head, keeping your elbows open.
  • Start to take your upper body through a circle, keeping one shoulder blade on the mat at all times.
  • Move slowly in one direction for 30 seconds, and then reverse direction for another 30 seconds.

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