5-Minute Express Abs Workout Anyone Can Do

Apr 12, 2017 //

Want to tone your midsection, but unsure where to start? This easy and equipment-free abs workout takes just five minutes, and is great for beginners or for those looking to add some ab moves into their existing fitness routine.

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1. Crunch Pulses

Target Area: Rectus abdominis muscle, a.k.a. “6 pack abs”

  • Lie on your back with your toes pointed on the floor.
  • Place your hands behind your head, elbows in line with your ears. As you keep your back flat on the floor, contract your stomach muscles.
  • Exhale and curl your chest up a few inches off the floor toward your legs. Hold and pulse here four times before lowering to start position.
  • Repeat the exercise as many times as you can for a full minute.

2. Side Crunch

Target Area: Obliques, a.k.a. your sides

  • While lying on your back, bend your knees and keep your feet flat on the floor, arms at your sides.
  • Exhale, contracting your abs, sliding your right hand toward your right foot. Keep your head and neck aligned and your lower back pressed to the floor.
  • Return to start, then switch sides. Repeat the exercise as many times as you can for a full minute.

3. Front Plank

Target Area: Transverse abdominals, a.k.a. lower tummy

  • Position yourself on the floor on your forearms and toes, keeping your back and abdominal muscles contracted.
  • Keep your back straight, hips up and neck relaxed. Hold for up to a minute. 
  • To make this move easier, go onto your knees, but keep your body line straight. Continue for 30 seconds; see if you can hold it for a full minute or more!

4. Leg Raises

Target Area: Rectus abdominis muscle

  • Lie on your back with arms stretched out to the sides and your legs in a straight line out in front of you. The lower your legs are to the floor, the more challenging this move will be.
  • Keeping your arms and back flat on the floor, raise your hips until your knees are above your chest.
  • Contract your core then return to starting position and repeat. Continue for a full minute.

5. Bicycle Crunch

Target Area: Rectus abdominis muscle

  • Lie on your back, arms fully extended. Place your arms behind your head.
  • Slowly bring one leg toward your chest, bending it as it approaches your chest. Turn the opposite arm toward your knee.
  • Bring your opposite leg toward chest, kicking out the first one. Always keep the extended leg off the ground.
  • Continue for one minute.

Don’t Forget Nutrition

If you’re eating a lot of high-calorie, high-fat foods – particularly if they’re pre-made or from takeout restaurants – you’re doing the number one thing that will keep fat around your belly area and make it more difficult to get rid of. No matter how much you exercise, you won’t lose belly fat if you don’t eat right. 

Prepare your food at home, take your lunch to work and always watch your proportion sizes. Eat plenty of fruits, veggies and whole grains. Cut down on fried foods, and drink plenty of water.

And remember: You can’t spot-reduce belly fat, so be sure to include strength-training and HIIT into your fitness regimen for optimal results!