Almost everyone wants a beautiful sexy abs, but few people are willing to spend a lot of time on it. What if we told you that it is possible to spend only 5 minutes and in 5-7 weeks to get a relief press? Does that sound good? Let’s try it together. In our review, we’ll answer the question “How to get abs in 5 min?”
First of all, let’s say that without the right food it will be impossible to get results. It’s worth reducing your calorie intake and eliminating sweet and flour. The rate of weight gain will depend on your metabolism. In addition to exercises for abdominal muscles, you should also do cardio training regularly.
5 Min Home ABS Workout
So let’s move on to ABS training. We do not claim the uniqueness of the proposed exercises, but are ready to share with you a number of tricks. Our training will take only 5 minutes, so high intensity and correctness of exercises are important. Exercises can be alternated or replaced. The more stress your muscles will get, the faster they will develop.
We exclude or take minimal rest breaks. At the most, we must restore our breath and move on to another exercise. In this set of exercises there is no specialization in upper, lower or lateral muscles. This is a complex exercise. In addition, we assume that you may not have any equipment and offer the most affordable exercises that anyone can do at home.
The workout will consist of 8 exercises. If you have a large amount of time you can do them in two circles or two approaches each, which is preferable. The figure shows the exercises and the maximum load area.
1. Knee Crunches
To perform the first exercise, lift your legs by bending them in the knee at an angle of 90 degrees. Hold your hands in front of you with your elbows to the stake. At the top point, take a minimum pause. Stay grouped when you return to your original position.
2. Cross Crunches
The exercise is similar to the previous one. One leg stands on the floor in a bent position, the other is thrown on it. Touch the knee crosswise with your elbow. In this exercise the side muscles of the press are additionally included in the work.
3. Leg Reises
Lying with your hands on the floor without your back. Hands are along the body. Both legs simultaneously lift up to the corner in 90 degrees. x
4. Cycling Cross Crunches
To perform the exercise, lie on your back. The legs make a movement simulating the pedals of the bicycle. The body makes turns and the elbows touch the knees crosswise.
5. Flutter Kicks
Lie on the back of the body lift and hold. Legs alternately lift up. Legs may be bent in the knee. Lifts are performed dynamically.
6. Heel Touches
For this exercise, we lie down on our backs. We put our legs on the floor by bending in the knee. Touch the feet alternately, keeping the body raised.
Perform the bar within 40 to 60 seconds. We keep the body flat. It is possible to use variations in the form of a side bar.
We lie down on our stomachs and raise our legs and hands at the same time. Hold this position for a few seconds and return to the original position.
After performing the exercises it is worth stretching the press muscles. These can be body turns, tilts. It is also possible to perform the exercise with vacuum. The stability ball is also excellent for this purpose.
9. Going to the bar
We stand on the mat, at the beginning of the hand hold straight and the legs are bent in the knees, straighten the legs alternately and also alternately fall down on the elbows, then back and move the legs towards us. One movement when you and I find ourselves with straight arms and bent legs.
A very cool exercise in the format of the bar and at the same time, the transition to the elbows and knees, and do 10 repetitions with you, breathe smoothly, hold the back, evenly pressed and buttocks, twist the pelvis and arms perpendicular to the floor, breathe smoothly and slowly.
We look down not to lower too low a neck, we hold a flat line of a backbone and once again have straightened elbows, legs have risen to itself. From this position, straighten your legs and lower your pelvis down. Twisting oblique 10 repetitions on this side and 10 on the other side bend the hand a little, but by the way, and here simultaneously works triceps, lower buttocks, touched and immediately rose.
Get your hands under your shoulders, look at the floor in front of you. Pull the body in one line, like for the bar, stretch the press. Pull your knees to your chest, changing them one by one as if you were running on the spot. Don’t lift your pelvis high to put pressure on the press muscles.
I hope this training program will be useful for you.
Frequently Asked Questions
In my practice, I often advise newcomers. Most often similar questions sound. Some of them are the most frequent:
How fast can I get abs?
The timing of the result is influenced by the amount of excess weight. Do you have it. On average, you can get a tummy tucked in 5-7 weeks with a comprehensive approach. It should include proper nutrition, regular exercise, no diseases that prevent you from losing weight. Training should be at least 3-4 times a week.
Can I abs workout everyday?
If these are short training sessions of 5-10 minutes you can do them every day. The main disadvantage will be getting used to monotonous exercises. It will be better to alternate different exercises so that your muscles feel stressful regularly.
What should not eat for abs?
First of all, the excess weight is influenced by the amount of sweet and flour. It is worth determining the amount of calories consumed and gradually reducing them. The diet should be dominated by slow carbohydrates, protein. I would recommend excluding fast food. There will also be healthy vitamins, enough water. It will speed up your metabolism. Proteins should be varied – nonfat meat, fish, eggs.