By Sherazade Khan
If joining a gym has been on your to-do list for the past ten years then you’ve reached the right place. Today, we’re going to discuss a five minute (or less) routine for flat abs that is easy to fit in to your day and can be done in the comfort of your room!
Whether it’s the next big wedding, or simply that post-vacation guilt that has you yearning to “get back into shape”, a few weeks of these three simple exercises will tone your tummy right in.
The Abdominal Hold
You may want to lock the door for this one so no one walks into you looking a little, let’s just say, ‘wonky’!
What do you need? A chair and your will power.
- Sit at the far edge of the chair, hands on either side of your bum, palms down on the chair with your fingers pointing towards your knees.
- Tighten your abs and bring your toes two to four inches off the floor then lift your butt slowly up, off the chair.
- Hold this position as long as you can. Aim for 5-10 seconds. Start off slow and gradually increase as the days go by.
- Repeat for 1 minute.
This one sounds harder than it is.
What do you need? A yoga mat and some stamina. If you’re lacking in the latter, don’t worry, you can build it up slowly.
- Sit tall on a mat and bend your knees so they’re level with your chest.
- Keeping your knees bent at that height, lie down and place your arms by your sides, palms facing down.
- Once you’re in position, slowly lift your head and shoulders off the mat, exhaling at the same time. Lift your legs up to create a 45 degree angle.
- Hold that position and vigorously move your arms six inches up and down in a pumping motion inhaling for five pumps and then exhaling for five, curling your chin in towards your chest.
- Do a total of hundred pumps or ten full breaths.
Tip: Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. This will keep your abs engaged throughout the workout.
Opposite Arm & Leg Raises
This one is easy and also good for those that suffer from backaches on and off.
What do you need? Yourself.
- Start off on all fours with your knees aligned right under your hips and wrists below your shoulders.
- Raise your left arm straight out to shoulder height and your right leg straight up and out to hip height. Both raised limbs should now be parallel to the floor.
- Hold this position for two counts, reaching forward with your fingers and back with your toes.
- Repeat with the opposite sides.
- Do 15-20 reps alternating sides. One rep is when all 4 limbs have been raised!
Tip: If you’re feeling like this is too easy, touch your opposite knee to your elbow as you pull your arm and leg back in after the raise.