A Good Ab Workout – The Five Minutes Abs Routine
No physical fitness regimen is complete without a good abdominal workouts. Most exercisers balk at the idea of having to do crunches and sit-ups for several minutes a day. There is a 5-minute abs routine, however, that can help you attain that six pack in no time.
All physical fitness regimens should have abs routines that are preferably performed every 2 days with a maximum of up to 4 times a week. It is also important to give your abs 48 hours to recover, so that they do not become exhausted and/or overworked. Adequate sleep and rest also promote muscle growth, so that your abs bulk up faster.
Unlike other parts of the body which you can work out on alternating days, you should perform a complete abs routine on a single day. This way, you are able to work out all the muscles in your abdomen at the same time, and you also promote further muscle build up while they are still in a warm and active state.
The Basic Good Ab Workout For Six Pack
There are three specific workouts comprising a standard six pack regimen. These are…
- 3 Abs workouts
- 3 Obliques workouts for both your left and right sides
- 2 Exercises that work out both the abs and obliques
Each of these workouts should have the following characteristics…
- 3 sets each
- 10 to 25 repetitions (or the equivalent of 30 to 60 seconds) per set
- Alternating two different workouts to prevent body adaptation
This basic workout usually has a duration of 15 minutes. Unfortunately, many individuals cannot exercise for that length of time.
Five Minute Abs Workout
In this type of routine, you perform 5 different workouts of 1 minute duration each without taking any breaks in between. If you need to take a break, it should not exceed 5 seconds. Ideally, this workout is done on an exercise mat and is best for people with packed schedules and cannot accomplish a total abs routine. You also don’t need exercise balls and other gym equipment. The only requirements for this workout are your body, abs, and your maximum effort.
Let us take a look at the 5 exercises you should perform in a five minute abs workout…
- Alternate Crunch = Start by lying on the exercise mat in a crunch position. Lift your legs straight into the air while simultaneously reaching for your feet with your hands. Make sure that you contract your abs as you do this exercise. The alternate crunch is a great warm up for your abs.
- Leg Raise (with your Left Foot on Top) = Warms up your lower abs that form the V-cut on your belly
- Leg Raise (with your Right Foot on Top) = Balances the exercises evenly between the left and right sides of your lower body around your waist
- Reverse Crunch = This is similar to a standard crunch except that you bend your legs as you lift them up into the air. The reverse crunch targets the lower abs which are not worked out by the alternate crunch.
- Bicycle Crunch = Gives your abs a total workout
You will know if you did the exercises in the routine properly if your abs feel sore and pulled tightly together. Use this abdominal strain to gauge how effective and how good your ab workout are and your other abs routines are.
Hope you enjoyed this article and that it gave you information to help you out. Till Next time!
Alex
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