5 Minute Abs

All you need is 5 minutes to strengthen your ‎abs and build a stronger core. Take a look as I demonstrate 4 ‎exercises you can do at home!

First Exercise – For the Lower Abs

  1. Lay flat on ground (or Bosu ball) and support your head with your hands.
  2. Lift one leg and reach your opposite elbow to your raised leg. The leg that is not lifted should be bent so foot is on the ground for support.
  3. Lower the leg and elbow.
  4. Repeat and do 15 seconds each side.

Second Exercise – For the Obliques.

  1. Lay on one side, rest your arm in front of you and your other arm supporting the back of your head.  Your legs should be stacked.
  2. At the same time, lift your upper body towards your legs, and your legs toward your upper body.  Then release them both back down to the floor.
  3. Keep body in a straight line.
  4. Do 30 seconds on each side.

Third Exercise – For the Lower Abs

  1. Lay flat on your back, hands supporting the back of your head, legs lifted and perpendicular to the floor.
  2. Drop your legs down until hoovering over the floor, and then lift up to starting position.
  3. Drop your legs down to your right until hoovering, and then lift up to starting position.
  4. Drop your legs down to your left until hoovering, and the lift up to starting position.
  5. Do this repetition for 30 seconds.  Make sure to keep your lower back on the floor.

Fouth Exercise – For the Lower Abs

  1. Lay flat on the on your back with your hands supporting the back of your head.
  2. Lift your shoulders off the ground to begin engaging the abs.
  3. Lift your legs until hoovering over the floor.
  4. Begin to flutter kick your feet above the floor.  Kick them to about a 45 degree angle.
  5. Do for 30 seconds.  If you can only do 15 seconds, pause and bring your knees to your chest with your shoulders still off the ground.  Rest for 5 seconds and finish the seconds half.

Do entire circuit twice to reach 5 minutes.  If you feel pain in your back in any of these exercises, please stop to prevent injury.  Feel free to consult with me on your form for any strengthening and/or stretching exercises.

By Dr. Dana Laridaen, D.C.
Need a Santa Monica Chiropractor? Consider a chiropractic visit to see me on Ocean Park Blvd. in Santa Monica.

For more information visit our website and profile on Google+.

www.o2chiropracticandwellness.com
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