No time to exercise? Always have excuses to skip exercising or working out seems to end up at the bottom of your to-do list, this 6-minute workout is perfect for you! No equipment needed at all, you can do this one at home and see the results for yourself. Just remember - you can either have fitness excuses or fitness results.
Ab Bikes - 30 Seconds
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The ab bike is a great movement to work all of your upper and lower abs muscles with one exercise.
1. Lay flat on your back, with your feet, extended in front of you.
2. Bend your elbows, placing your hands at the side of your head
4. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
6. Each time you’ve completed a cycle of each side, that is one rep.
Jackknife Sit-up - 30 Seconds
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Jackknife sit-ups are a great low-impact exercise for strengthening abdominal muscles, a great way to tighten the lower abs and help you get six-pack abs.
1. Lie flat on your back with your hands stretched out above your head. This is your starting position
2. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.
3. Slowly reverse this movement, lowering your legs and torso until you’re lying flat again. This is one rep.
Flutter Kicks - 30 Seconds
Flutter kicks are an exercise that works the muscles of your core, specifically the lower abs muscles, plus the hip flexors.
1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.
Plank With Opposite Leg And Arm - 30 Seconds
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The straight-arm plank with opposite arm and leg lift is an advanced core strengthening exercise.
1. Start in a high plank position.
2. Squeeze your core, raising one arm up in front of you, and squeeze your glute to raise your opposite leg up behind you. Hold for 2-3 seconds.
3. Return your leg and arm back down to a high plank position. This is one rep.
4. Repeat on the other side
Plank Jacks - 30 Seconds
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Plank jacks are a combined cardiovascular and strength-building exercise that can help you boost core and upper body strength.
1. From a high plank position, tense your core and jump your legs apart as shown.
2. Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.
Crunches - 30 Seconds
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The crunch is one of the most popular and basic abdominal exercises.
1. Lie flat on your back.
2. Bend your knees so your feet are flat on the floor.
3. Cross your arms in front of your chest. You could also place your fingertips behind your neck or head if it feels more comfortable.
4. Lift your head and shoulder blades from the ground. Exhale as you rise.
5. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.
Leg Extension - 30 Seconds
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Leg extensions are a great way to strengthen your thigh muscles and improve knee mobility.
1. Sit on the floor or on a bench with your legs extended in front of you.
2. Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
3. Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
4. Push your legs back out again to complete one rep.
High Plank Walk - 30 Seconds
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This one can be a killer! This exercise will strengthen your core as well as your upper and lower body muscle groups.
1. Get into a high plank position.
2. Slowly walk your hands forward, one at a time.
3. Get your hands as far forward as you can without losing your neutral back position.
4. Hold for 2-3 seconds before walking your hands slowly back to the high plank position. This is one rep.
Plank Reach Through - 30 Seconds
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This move is about enhancing your core to stabilize and great for working the love handles.
- Get in plank position, making sure your lower back isn’t arched and your abs are tight.
- Reach one arm out in front of you, tensing your core for stability.
- Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
- Touch your opposite knee with your hand.
- Return your arm to its initial position. This is one rep. Repeat on the other side.
Swimmers - 30 Seconds
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Swimmers are a great way to work your core whilst giving your lower back and glutes a workout.
1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.
Know of a girlfriend who needs to work on her waist? Share this article with girlfriends and get them to try it out!
Text by: Girlstyle SG
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