Sports and Fitness

Fitness Blender 8 Minute Abs Workout – No Equipment, No Excuses Abs And Obliques

this is another one of fitnah splinters quick Aberdeen’s in this routine we’re going through eight different exercises 50 seconds each with a ten-second each exercise you’re not going to eat any equipment except for an optional exercise mat and we have an included a warm up or cool down so you want to make sure you get those in let’s go ahead and get started with our first core exercise which can be a tea stabilization go ahead and drop out into a full pushup position rotate open to one side one hand comes up back down and then rotate open to the other side both wheats stay evenly displaced about hip width or shoulder width apart just rotating the shoulders back and forth rotating those hips a little bit keep those core muscles really nice and tight make sure you’re keeping a nice straight line from your shoulder all the way down to those ankles keeping that high plank position just like you’re doing a push-up just rotating left to right just keep it going keep those lungs open nice smooth even motion got just under 20 seconds left to go just concentrate on that form contracting all those muscles make sure you’re keeping those shoulders press down towards the floor away from you we’re going to switch off to a double pulse bicycle crunch after 10 seconds rest are going to flip over onto your back got five seconds left until that double pulse bicycle crunch so it’s just like a regular bicycle crunch go ahead and rotate those feet back and forth but you’re going to pulse twice every single time that knee comes in make a nice big circular motion with those feet just like you’re pedaling a bike rotating those shoulders left to right try get that elbow to knee so that left elbow to right knee right elbow to left knee make sure you’re keeping those abs contracted the entire time every single time you rock back so you’re laying back again flat against that mat don’t let those core muscles release you want to always keep them nice and contracted just keep it going we’re just under 20 seconds left to go keep those lungs open nice big motion with those legs 10 seconds left our next exercise is going to be a high plank with a knee Circle three two one go ahead and let it relax got ten seconds rest switch over into a high push-up position or a high plank four three two one go and come up into that full pushup knees going to come underneath circle both directions back out to that plank and then that opposite legs and do the same exact thing full circle then back out to that plank just try to keep those hips nice and low every single time you bring that leg back behind you trying to let those hips kick up high into the air you want to stay down nice and low just like you would if you were doing a push-up keep those shoulders pressed down towards the ground away from those ears you don’t want what those shoulders collapse you don’t want that chest relaxed keep everything contracted nice tight core keep those legs contracted as well we’re just under 20 seconds to go just keep those lungs open keep that motion nice and big ten seconds left we’re moving to a rotational extension next three two one and go ahead and switch it roll over into your back you got ten seconds length flat on your back four three two one and start them up nice big circle with those knees off to the side extend those legs out then a circle off the opposite side extend those legs out and back make sure you keep those shoulders flat against the ground to really make those core muscles have to work a lot harder getting those obliques and those abdominal muscles all at the same time makes those legs have to work as well you should feel it in your hip flexors the front of that hip as well as that quadricep the front of that thigh just keep that motion going trying to rotate those hips off to the left and right as much as you can with every single repetition just under 20 seconds keep those lungs open keep those core muscles nice and tight again keep those shoulders flat against the mat ten seconds left you’re moving to a circle crunch next five four three two one and let it relax staying flat on your back for this next one got a few seconds of rest still four three two one and start that circle crunch just make it a nice big circle starting down on the ground throw shoulders against the ground crunch up to the left up to the center then down across the right pause at the bottom and then just reverse that motion background the opposite direction get a nice tight squeeze contracting those obliques to pull yourself off to the left and right using those abdominal muscles to crunch yourself up towards those knees try to get as much rain mosha now this as you can you’re going to feel like you don’t have much but just keep trying to push it as much as you can with every single repetition got just under 20 seconds left just keep those lungs open make sure you don’t let those abdominal muscles release you want those obliques and those abs contracted the entire time you even focus on contracting the thighs of those legs got just under 10 seconds left then we’re going to move on to a plank extension three two one and let it relax 10 seconds rest roll back over onto your stomach 5 4 3 2 1 and start it up plank extensions next one arm at a time then one leg at a time again try to keep those hips nice and low just like you’re doing a regular plank when you lift those legs as hips are going to want to kick up on you but try to keep them nice and low slow controlled motion make sure that arm and leg stays perfectly straight every single time you extend it out got under 20 seconds left to go we’re going to be doing a mini crunch next or sorry a mini flutter kick you got ten seconds until we’re done with this one three two one and let this one relax go and lay back onto your back again for that mini flutter kick you just can be doing a nice small motion four three two one and start them up those feet going just about four or five inches in distance from one another nice quick motion back and forth the further you get those feet down towards the ground the harder it’s going to be so if you want to be easy kick those legs straight up above those hips if you want to be hard drop those feet down just hovering a few inches above the ground just make sure that motion with those feet is only a few inches in depth just keep it going nice quick motion keep those core muscles nice and tight second that belly button down towards your spine pressing that lower back into that mat keeping a little bit of a crunch the entire time that neck starts getting too tired bring one hand back behind your head for a little bit of support otherwise just keep it going keep those lungs open you got ten seconds left we only have one more exercise to go five four three two one go ahead let it relax stay right where you are when we doing a reclined oblique twist next kind of propping yourself up on those elbows two one and begin crunching off to the left that opposite leg comes up crunching off to the right there’s alting back and forth that left hand goes to the outside of that right foot that right hand goes the outside of that left foot just all turning back and forth getting a nice tight crunch with those abdominal muscles using those obliques to rotate those shoulders across getting as much range of motion as you can try and get down past that foot as much as possible while still keeping that leg as straight as you can that legs don’t want to bend on you because as you reach down you’re going to start pulling on that hamstring that hamstrings can get really tight so make sure you’re trying to keep that leg as straight as you can the entire time while still keeping those core muscles as solid as possible we’re almost done you got ten seconds left to go keep those lungs open keep that range of motion nice and big five four three two one and let it relax nicely done this workout is complete
Video source: https://www.youtube.com/watch?v=Z0J28DCkB-I

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